Need A Diet Plan and Workout Routine! PLZ!

[SayIWont21]

tryin to get back in the game, Im about 205, 5'10, body fat % im not sure on probably not good, im not fat and im not skinny and i have a mes-o-morph build and i want to lose weight a get more ripped than what i am now, i havent been good wit diet cause i can never get one goin cause i dont know what to eat, as for work outs, i usually try to do 4-5 sets of 12-15 on my weights, then i do about 1 hour or more cardio, which ill walk wit a sauna suit and a weighted vest for about 30mins then run for 30 minutes, but ive heard it u walk u burn more weight, so im not sure, and i would also like to flaten my stomache up a lot, any advise on workout step by step would be great, and any diet plans you could reccomend i could follow step by step would be really appreciated, i know im asking for a lot but i really need help in this area... much appreciated

[awntzu]

tryin to get back in the game, Im about 205, 5'10, body fat % im not sure on probably not good, im not fat and im not skinny and i have a mes-o-morph build and i want to lose weight a get more ripped than what i am now, i havent been good wit diet cause i can never get one goin cause i dont know what to eat, as for work outs, i usually try to do 4-5 sets of 12-15 on my weights, then i do about 1 hour or more cardio, which ill walk wit a sauna suit and a weighted vest for about 30mins then run for 30 minutes, but ive heard it u walk u burn more weight, so im not sure, and i would also like to flaten my stomache up a lot, any advise on workout step by step would be great, and any diet plans you could reccomend i could follow step by step would be really appreciated, i know im asking for a lot but i really need help in this area... much appreciated

MMM let me sh8t a diet plan for you rrrrr ah
here you go
http://forums.steroid.com/showthread.php?t=323516