some help please?

[sammycasper]

I want to get size but loose weight at the same time!!!!

I am 6'1", 220,and 18% bf I would like to be at about 200 and 10-12%bf.

A good diet and workout plan is what I need, anything I can can from you guys would be greatly appreicated!!!!

what I do now is:

0500
I take 3 Lean System 7
Drink 16 oz water
1 cup Black Coffee

0530
I run 3-5 miles

0630
I eat 3 hard boiled eggs
1 cup of fresh fruit
and take 1 B-Complex 50 and 1 vitamin C 2000

0900
I drink a Nitro-Tech shake

1030
take 3 lean system 7

1100
I eat A 6" tuna on wheat w/ lettuce and tomato
And a steamed Veggie

1400
Nitro tech shake

1700
dinner Chicken, Beef, Or Pork (the Leanest Cut i can buy)
Steamed Veggies on white rice

1830
Gym Chest: Flat DB Bench 40lbsX15, 45lbsX12, 50lbsX10, 55lbsX8, 60lbsX6
Incline DB Flyes 3 sets 40lbsX8
Decline bench 115lbsX10, 120lbsX8, 125lbsX6
Shoulders: Standing DB press 30lbsX12, 35lbsX10, 40lbsX8, 45lbsX6
Side Raises 3 Set 20lbsX10
Triceps: Lying DB Extensions 4 sets 20lbsX10
Reverse grip Extensions 3 sets 90lbsX10

OR
Back: One arm DB Row 3 sets 75lbsX10
Reverse grip Pulldowns 120lbsX12, 130lbsX10, 140lbsX8
Biceps: Incline DB Curl 35lbsX15, 40LbsX12, 45lbsX10
Standing Cable Curl 3 sets 75lbsX10
Barbell Curl 3 sets 65lbsX10

OR
Legs: I work legs real light Because I have to run so much every Morning ( I am in the Marine Corps and they make Us run everyday)
ABS: Every type of crunch or AB Machine they Have in the Gym