I need help on my diet

[Advaik]

*Okay I fixed my training a big, any feedback would be great. Thanks! I mostly need help with the questions about my workout and supplements. I really don't know what to eat for my diet at all...

Soon I am starting a new fitness plan. My main goal is to get my bodyfat down to 6% or less and getting my weight to 180.

Now:
Age: 16
Wieght: 172 lbs
Hieght: 6.3"
BodyFrame: Small
Body Fat: 20% (http://he.net/~zone/prothd2.html)
Stomach: 36'
Neck: 14.8'
Wrist: 7'
Arms: 10.10'
Sleep: 9pm to 5am (8hrs)

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-Workout-

*I always stretch before and after working out*
*I use weight that I can get through my entire workout with but strain on the last set*
*When lifting I hold for a second or two and slowly put the weight back down*
*I take 2-3 minute breaks between sets*

!!*!! Am I lifting too many days? If so what days should I combine?

Supplements: !!*!! Should I be taking any other supplements, are there better ones, should I take more?
One-A-Day Vitamin every morning
TwinLab Ripped Fuel every morning
TwinLab Creatine Fuel (Creatine Monohydrate 700mg) after main workout
TwinLab Glutamine Fuel (L-Glutamine 750mg) after main workout

Every Morning: (Ariobic) !!*!! I heard mornings are the best time to do ariobic. Is this true?
Sit-Ups: 50
Push-Ups: 25
Walk/Jog for 20 mins

Sunday workout: (Arms) !!*!! What is better, barbell curl or bar curl or should I just do both like my plan?
Barbell Curl: 2 sets of 8 per arm
Bar Curl: 1 set of 8
Reverse Barbell Curl: 2 sets of 8 per arm
Reverse Bar Curl: 1 set of 8
Standing Zottman Curl: 2 sets of 8
Dumbbell Wrist Flexion: 2 sets of 8
Dumbbell Wrist Extension: 2 sets of 8
Radial/Ulnar Deviation: 2 sets of 8 per wrist
Bar with string + weight that you roll up for forearms: 5 rolls (What is the name of this? And should I keep doing it?)
Jog/Run for 20 mins

Monday workout: (Chest) !!*!! What is better bench press or dumbbell press or should I just do both like my plan?
Push-Ups: 30
Bench Press: 2 sets of 8
Dumbbell Press: 1 set of 8
Incline Bench Press: 2 sets of 8
Incline Dumbbell Press: 1 set of 8
Decline Bench Press: 2 sets of 8
Decline Dumbbell Press: 1 set of 8
Pec Dec: 2 sets of 8
Pec Dec (Straight Arm): 2 sets of 8
Jog/Run for 20 mins

Wednesday workout: (Abdominals/Obliques) !!*!! Should I split these up into sets - should I do more/less of each?
Ab Crunch: 50
Ab Crunch (Straight Leg): 50
Oblique Twist: 50
Double Crunch: 25
Hip Elevation: 20
Serratus March: 10
Trunk Rotation: 20
Scissor Kicks: 10
Medicine Ball Oblique Twist: 30
Medicine Ball Overhead Side Bends: 30
Jog/Run for 20 mins

Thursday workout: (Legs) !!*!! I can't do squats, no spotter and I don't want to hurt myself. Is there another way?
Leg Extension: 3 sets of 8
Backward Leg Curl: 3 sets of 8
Deadlift: 3 sets of 8
Dumbbell Lunge: 3 sets of 8 per leg
Dumbbell Calf Raise: 3 sets of 8
Straight Leg Raise: 3 sets of 8 per leg
Jog/Run for 10 mins

Friday workout: (Neck/Shoulders) !!*!! I made this light because I thought 5 workout days was alot.
Shrugs: 4 sets of 8
Upright Row: 4 sets of 8
Seated Shoulder Press: 4 sets of 8
Jog/Run for 20 mins

--------------------------------------------------------------------------------------
-Food-

Supplements: !!*!! Should I be taking any other supplements, are there better ones, should I take more?
One-A-Day Vitamin every morning
TwinLab Ripped Fuel every morning
TwinLab Creatine Fuel (Creatine Monohydrate 700mg) after main workout
TwinLab Glutamine Fuel (L-Glutamine 750mg) after main workout

5:00am:
Morning jog for 20 minutes + 50 situps + 25 pushups

6:00am:
4 hard boiled eggs + Oatmeal
Carlories: 70x4 = 280
Fat: 4.5x4 = 18g
Carb: 1x4 = 4g
Sugar: 0x4 = 0g
Protein: 6x4 = 24g

10:00am:
Can of Protein Shake (Which should I buy?, what is the best but tastes ok?)
Carlories: ?
Fat: ?g
Carb: ?g
Sugar: ?g
Protein: ?g

3:00pm:
1/2 Cup Grape-nuts + 1/2 Cup Fiber One + 1/2 Cup 2% Milk + 1/4 Cup Weider Dynamic Muscle Builder
Carlories: 210+60+120+80 = 470
Fat: 1+1+5+1 = 8g
Carb: 47+24+11+22 = 104g
Sugar: 7+0+11+11 = 29g
Protein: 6+2+8+17 = 33g

6:00pm:
Whatever is for dinner or if unhealthy than tuna+pita+veggies
Carlories: ?
Fat: ?g
Carb: ?g
Sugar: ?g
Protein: ?g

6:30:
Workout

9:00pm:
I am thinking about a bar of some kind but I can't stand any of the protien bars, I have tried them all. Any suggestions?
Carlories: ?
Fat: ?g
Carb: ?g
Sugar: ?g
Protein: ?g

 

[diamonddiceclay]

you are eating too many carbs if you want to cut fat-skip pasta and cereal