first-timer advice

6'2 195lbs 14% 28 years old 315lbs 1-rep max I've trained hard for most of my, but not always for bodybuilding (D1 Big Ten athlete). I've hit a plateau in most of my lifts and simply don't have the time to invest more than 1hr into training 6 days per week. My goal is to get to 8-9% body...