Need program for four days a week workout

[xxxjeetxxx]

Hello,
I need a program designed for four days a week.

Also, I need serious help in loosing some fat from my body and gain muscles. I am 27 yrs old, 155 lbs (mostly fat) with 5 9". What weight should i have to look bulky (not too big). Please help me in this regards,

Also, need help on food intake. I eat four times a day.

[MattR]

At 5'9", 155lbs, i doubt that you could have that much fat to lose. I's the same height and started about 140 lbs. 3 years later, I'm about 190. I'd say do a clean bulk for a while, gain muscle without gaining much fat. If you gain more muscle and keep the same amount of body fat, your bf% will get lower.

For me, I had my best results (both size and strength) when I reduced the isolation exercises and focused on the heavy compund lifts. Check my 4 days split i posted yesterday, i think it will help you- http://forum.bodybuilding.com/showthread.php?t=557341

If you're really concerned about bodyfat, you can do some short cardio a couple days a week. As far as diet, try and get 5 or 6 meals in per day, with plenty of protein and yada yada. Check the nutrition forum for more info.

As far as what weight you could shoot for, I started looking pretty solid about 180. Here's some of my pics, as a reference. The front/back ones were me about 180, almost a year ago. Any questions or need any more help or whatever, PM/IM me or whatever. Good luck!