Please Help Me Design A Workout Plan!!

[laxplayer39]

Well for the last 2 and a half months (10 weeks) I have been doing a six day a week program. It is pretty intense and it was for lacrosse, not to improve my skill, but to improve my body.
It was

Sunday - Chest
Monday - Quads
Tuesday - Back
Wednesday - Abs
Thursday - Shoulders / Hamstrings
Friday - Biceps/Triceps/Forearms/Calves
Saturday - Rest

I think I might have been overtraining but this week (friday) is the end of the plan that my friend and I have been doing. We have seen INCREDIBLE gains in muscle mass and in poundages.

I now am 5'10" 185 and before lacrosse season I want to get down to 170. So I want to design a 3 X Week program to help me maintain muscle mass while losing fat. Here is my schedule:

Sunday - Lacrosse Winter League
Monday - Weight Lift
Tuesday - Lacrosse Practice
Wednesday - Weight Lift
Thursday - Lacrosse Practice
Friday - Weight Lift
Saturday - Lacrosse Games (only for 3 more saturdays then it will become a rest day).

Tuesday and Thursday's lacrosse practice will be one that I have created. What it will be is a circuit routine. I will wear hand and chest weights and put on all my lacrosse gear and throw against the wall REALLY intensly for 1 minute, then jump rope for 1 minute, then rest for 1 minute. Repeat 5 times (increase by one time to get to 10 intervals). I am debating whether to add a cardio session.

So my question is that I really need help designing a 3 X Week Weight Lifting schedule that will allow me to keep my mucle while losing my fat. It doesnt have to be fancy, but rather to the point. Should I do cardio after the weight lifting M/W/F?

Thanks guys!! ANY HELP WOULD BE APPRECIATED!!

 

[101Tazman]

I would suggest no more add. cardio. Keep your protein up to about 1.5 grams per lean bodyweight. And you carbs about the same with a low gi index of say nothing above 60 except after you work outs then you should take in some high gi carbs.( you have about a 2 hour window to do this) Of course eat every 2 to 3 hours and keep your training intense to a max. But train no longer than an hour. Hope this helps.

 

[Arnold]

So my question is that I really need help designing a 3 X Week Weight Lifting schedule that will allow me to keep my mucle while losing my fat. It doesnt have to be fancy, but rather to the point. Should I do cardio after the weight lifting M/W/F?

Simple, use a basic push/pull.

• 
  Day 1 (Monday): Chest / tr'is / shoulders
  Day 2 (Wednesday): Legs
  Day 3: (Friday): Back / bi's

 

[CHARLESK27]

Try the following for weight training:
Monday
Chest and Back
Wednesday
Shoulders and legs
Friday
Biceps and triceps

Yes to your cardio question.

Also, you should get body composition analysis, because you want to lose fat not muscle

 

[Scotty the Body]

You may even want to drop to a 2 day a week split because of all the Lacrosse your playing.
A day of rest in between might help to keep you from getting burnt out.

Something like Upper body Monday and Lower body Friday.

 

[Arnold]

Scotty makes a good point, with all of that lacrosse a two day split of upper/lower body might be better, and it will help to avoid overtraining.