Need a new work out and nutrition plan

[shawn r]

Hi,
My name is Shawn and i am 18. I weigh 165 lbs and am 5 9'. I was previously a boxer and then began to weight lift. I have lifted on and off for about 2 years and have lifted steady for the last 6 months. I am cut and muscular but want to put on about ten pounds of muscle. Also, i have bird legs and need a good leg workout. My current program consisted of:
First day
chest and biceps, i do between 9 and 12 sets and between 3-4 reps for each muscle.
Second day
back and tries, i do about the same amount of sets and reps as i do for the first day
Third day
shoulders and legs, i do about the same amount of sets and reps as i do for the first and second day for each muscle
Fourth day
off

and then i continue the the cycle, so am in the gym like 6 days a week. Most likely overtraining.

I take a multi vitamin twice a day and take a 40gram protein shake after each workout.
I go to school during the day and lift at about 3:00pm after school. During school I can eat at 9:00 and 12:00 but it has to be food I can prepare in the morning and then eat at school.
So if someone could please help me out with a lifting program and a nutrition program, that would be great.
Thanks,
Shawn

 

[Monolith]

I'm not really knowledgable enough to give you solid advice on diet and exercise, but until someone else replies, reading through some of the journals other users here keep updated would be a good start:

http://www.ironmagazineforums.com/forumdisplay.php?s=&forumid=10

Great examples of diet/exercise routines.