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please help me with a workout program
hi guys, i need some help. i want a new workout program, as my gains aint coming much from what im doin.i want a fresh start.
i am 5.8, 180lbs and been training for about 3-3.5 years.
i want a workout program that will work 2day on, 1 off, 2 on, 2 off. this is what my timetable allows.
i want a program that will increse muscle mass, and still loose body fat.
through my 3 years of trianning, i havent atempted to loose body fat, and havent done much in the way of cardio, or ab training. thats why i need help to incorporate this into a program that wil build muscle too.
i am familiar with weight lifting and nutrition. but again im not sure how my diet shoud be if i want to loose fat and keep muscle.
so i need you guys to help me with the diet too. i am not asking for specific foods, but just the basic % of proteins/carbs/fats in each meal.
i will have whey protein, creatine and good food on hand. any other supps you think i should use?
i will be at university most days, so its not possible to cook food there. so the foods must be pre made at home.
thanks for your help, all input would be great.
Raymond:lift: one last one