Total Workout!!!

[freshprince]

I really need help with everything heres my stats 16 years old 6'0 185lbs. I really need a good workout plan to lose weight and gain lean muscle i need to know what i should eat what supplements and what workouts please help i need help thank you i think i am around 20% bf thank you

 

[gettinlarger]

You won't lose weight and gain lean muscle.

 

[skaman607]

Try this for a workout

Bent over Row 4x6
Bench Press 5x5
Barbbell curl 4x6
Seated behind the neck press 4x6
Squat 5x5
Deadlift 5x5
Leg curl 2 sets to failure
abs: 1x10 weighted situp
1x10 Leg lifts
1x10 (for each side) side bends

Try this three days a week