Thanks for your very informative post, and yeah sure I would love a program if you have one. But there are a couple things that are a problem for me:
1) my parents dont believe in supplements and they won't let me buy them, though I might buy some protein powder and possibly some creatine (and keep it in my locker at school).
2) my parents don't buy healthy food really so i try to eat as clean as I can which is not really My house is possibly the most hihg carb house in the world. I am gonna start snacking on deer jerkey to up my protein intake, other than that I have no way really to have a good diet. My parents buy and prepare all the food I eat, other than at school, and then I can't really eat all that healthy either. For lunch I usually have plain ground beef and refreid bean soft tacos, thats about as healthy as it gets. So yeah my nutritional situation positively blows.
I only have 4 weeks till I get back to school at which time I will have weight training as a class- they have a program much like the one I gave Chris. They mix it up once in a while with running, sprints as warmups, plyo's ab circuits, GPP style "plate workouts" that make you sweat like no-otha-motha, etc etc. so I am worried about possibly overtraining doing workouts at school, practice (I play sports year round: football, wrestling, track), and working out at home.
So even though I have football now I don't really need to bulk up because I'm a running back/receiver. I'm trying to lean out about 5-10 lbs and get ripped and ready for wrestling, so I don't have to drop weight drastically during the season.
3) I only wrestle during the season because that would interfere with football and track. During the season I will be wrestling 4-5 times per week in practice and then a match either on saturdays or during the week.
Here's my plan for the next 4 weeks, feel free to make revisions or suggestions:
Fat to Fire I by Coach Davies along with "Pretty Boy Abs" from Rugged Magazine (online, I can find a link if you want) and "High Octane Cardio" by Mike Mahler (sp?)
For high octane cardio I was planning to sprint across a field by my house (approx 100 meters) do 20 pushups, spring back, do 20 burpees, rest 1 min, repeat about 10 times. I was going to do the abs and cardio on my off days in edition to morning GPP and jump roping warm up Davies suggests in the program.
As I already said my main goal is to get ripped and lose weight while keeping my strength levels and improve my conditioning.
I would still love to see your program or any other programs/suggestions/recomondations by anyone else.
thanx for all the help,