Please help me

[jsimon]

Ok, i was a nice 205...wanted to get a bit cut so a sharpened my diet way to much and after my metablism hit the roof i quit doing cardio and stopped at 176 which is way to light. I cant seem to gain any weight and I want a workout with maximum recovery time so what should I do monday-sunday.
and I want to work on a rock hard ass what is good for that?

Thanks
Joe

[Hypertrophy]

The very reason I started a thread called "Workout Splits." We do not design workouts, we critique them and give constructive critism after you have educated yourself and compiled the best split that fits into your daily life.
Utilize the search tool and find "Workout Splits," there are 20 different splits listed for you.

[NoobJuice]

Hehaw