My Macronutrient Breakdown.....update on workouts!

As all my readers know I am huge fan of the Atkins Diet and have faithfully followed this diet for many years with excellent results. It keeps me very lean, with high energy levels and my blood sugar remains stable throughout the 24 hour period.
At a glance, here is my macronutrient breakdown, this will surprise many of you!

% of daily diet from FAT = 50%
% of daily diet from PROTEIN = 40%
% of daily diet from CARBS = 10%

In a typical day I consume approximately 185-200 grams of protein (from meats, eggs, cheese and protein drinks...1/2 from protein drinks!). I consume approximately 90-100 grams of fat (from nuts, oils, egg yolks and cheese, plus what's contained within meats) and only 50-60 grams of carbohydrates (from fruit and 1 packet of high fiber oatmeal). The "high carb crowd" would shake their head in disbelief at this breakdown but those in the know, know the truth behind this type of diet. It is safe and keeps your body metabolically efficient (meaning I'm in a fat-burning state all day). What about cholesterol? My good cholesterol, HDL is a high reading of 55.. My triglycerides? They are low as well.

Do I ever indulge? Yes, as a matter of fat I usually consume one high carb meal per week. The reason is that this actually inproves my metabolism and increases fat burning. This is because my body is in ketosis all of the time from the low carbohydrate consumption. When I consume a high carb meal such as a bowl of pasta or maybe a twice-baked potato, finishin this off by splitting a desert with the Misses; this throws my body into shock and revs up my metabolism.

WORKOUT UPDATE:
In an effort to rehab and heal my chronic shoulder injury I laid off the weights and performed bodyweight calisthenics for a period of two months. For the past month I have been hittign it hard in the gym, using moderately heavy weights. My bodypart split looks like this:

Monday & Thursday: Legs/Calves/15 min. of high intensity cardio
Tuesday & Friday: Chest/Back/Shoulders, along with 15 min. of light cardio
Saturday: All biceps/triceps
Wednesday & Sunday: Complete rest days.

This workout routine has worked great for me. I do not feel you are receiving enough stimulation if you only train your individual bodyparts once per week. This will cause regression. At a minimum each bodypart should be trained once every 5 days.

Here is what I did today for legs:

A1)Lying Leg Curls: 100 lbs for 4 sets of 8 reps...immediately followed by:
A2)Leg Extensions: 140 lbs for 4 sets of 10 reps....rest 45 sec. then repeat
B1)Full Barbell Squats: 225 lbs for 3 sets of 12 reps...immediately followed by:
B2)Toe Presses on Leg Press Machine: 3 plates ea side for 3 sets of 15 reps, rest 60 sec. between supersets
C) Standing Calf Raises: 4 sets of 15 reps
Stairs (Gauntlet Machine): 15 minutes