Really need a gooe diet and excercise routine.

[Call Me Blood]

Hey everyone. Stats are 5'10" 221 pounds, about 23% body fat, 18 years old, ex pro varsity defensive end. Here's the problem I'm facing. I hit the ceiling. My 1RM on bench is 290, Squat 450, and deadlift 365. I've been stuck at that for about 4 months and no matter what I try or do it seems I can't go up. In weight. The other serious issue is that when I played D End I weighed about 175, and was only 18% Body Fat. I looked good but not great adhere I am even fatter I think I look awful. I seriously just need help if someone would be so kind as to take a minute and help me plan a good diet and exercise routine from scratch. I have no problem with commitment. I am so ready for a body transformation its not even funny. So if anyone needs any information please ask and I will be more than happy to provide. I can take on anything without a problem so if it works I will do it! Thanks everyone! Cheers.

Robbie.

[Call Me Blood]

Sorry about all of the above grammar errors. I'm using my Blackberry and it's Spell check isn't exactly what you and I would call "wonderful." I hope you guys can decipher all that.

[SlimJoe]

Check out some of the cutting diets and you should be hitting some cardio empty stomach in the morning .. Cardio+Clean diet = bf% lower

[Gaspari1255]

Welcome. I think one thing we need to point out here is the fact that if you're going to be leaning out (which it seems like thats your plan), than its basically impossible for your strength to go up. Especially on the big 3 (Bench, Squat, DL). Unfourtanetly, those lifts are probably going to go down. Are you still playing football and need to maintain a certain mass or are you focusing more on BBing now?

[Call Me Blood]

Well I lift every single day except Sunday. Only eat about 2000 calories per day and that's mainly in things that have an abundance of protein. I run stairs and do between 500 to 1000 jump ropes per day as well. I no longer play football sadly. If I could I would. And yes my major goal is to cut down drastically... If my weights go down but I lose a good amount of body fat it shouldn't be too hard to build back up correct? Actual weight doesn't bother me at all. I don't mind being 250 as long as I look good. .I'm just looking to burn off the excess stores of fat in my body.

P.S. If any moderators are reading this would you be so kind to change the title to say "good" instead of "gooe"? Thank you!