What Workout Should I Follow For The Best Results?

I am an 18 year old male who is about 183 lbs and 6 foot 1. I want to ask you for the best workout schedule to get big the quickest way possible. My arms and legs are not fat, but I have a bit of a stomach, a bit of fat on the chest and pretty large love handles. I was wondering if there would be a good workout so I could lose the fat off of my chest and especially the love handles. (I am desperate to lose them because it's like they will never go away.) I don't seem to see results with my workout that I have right now. My workout schedule is basically:

All exercises are 3 sets of 8 reps.

Monday: Chest and Tri
Tues: Back and Bi
Wed: Legs
Thurs: Shoulders

I try to work in abs and cardio somewhere in there too. I was wondering if you have a good workout plan to bulk up quick. I would also really like to trim the fat off my chest and lose the love handles.

Oh yeah I am taking whey protein. What kind of diet would you recommend and keep in mind I am eating in college dining halls, so they might not have the healthiest foods some times.

First, it will be hard to bulk up and lose fat at the same time. In order to lose fat, you have to burn more calories than you consume. When doing this, you are not in a very anabolic state. By consuming more calories than you burn, your body has more nutrients to use towards muscle growth. It sounds to me like you want to concentrate on building mass. Here is the program I recommend, keeping your same setup.

Monday: Chest/Triceps

Chest

Bench Press 2 X 4-6 - View Exercise
Incline DB press 2 X 4-6 - View Exercise
Dips 2 X Failure - View Exercise

Triceps

Skull Crusher 2 X 4-6 - View Exercise
Pressdown 2 X 4-6 - View Exercise

Tuesday: Back/Biceps/Forearms

Back

Deadlift 2 X 4-6 - View Exercise
Bent Over Row 2 X 4-6 - View Exercise
Lat Pulldown 2 X 4-6 - View Exercise

Biceps

Barbell Curl 2 X 4-6 - View Exercise
Hammer Curl 2 X 4-6 - View Exercise

Forearms
Forearm curl 2 X 4-6 - View Exercise

Wednesday: Cardio

High intensity 16 minute session (16 minutes all out)

Thursday: Legs

Squats 2 X 4-6 - View Exercise
Leg Press 2 X 4-6 - View Exercise
Stiff leg deadlift 2 X 4-6 - View Exercise
Standing calf raise 2 X 6-8 - View Exercise
Seated calf raise 2 X 6-8 - View Exercise

Friday: Shoulders/Traps

Military Press 2 X 4-6 - View Exercise
Side Lateral 2 X 6-8 - View Exercise
Upright Row 2 X 6-8 - View Exercise
Barbell Shrug 2 X 4-6 - View Exercise
DB Shrug 2 X 6-8 - View Exercise

Saturday: Rest

Sunday: Cardio

High intensity 16 minute session (16 minutes all out)

Nutrition And Supplements

If you are limited to dining hall food, you’ll have to eat the best that you can there:

Protein:

Tuna
Chicken
Cottage cheese
Lunch meat (Turkey, ham, etc.)
Fish
Beef
Eggs

Carbs:

Fruits
Vegetables
Oatmeal
Milk (Also a very good source of protein)
Whole Wheat Bread
Rice

Fat:

Olive Oil
Natural Peanut Butter
Eggs
Flax Seed

Before and after your workout, I recommend bracketing it with a scoop of whey protein (around 20 grams of protein) and 40 grams of a high glycemic carb, such as Gatorade.

You can contact me with your questions and comments at dspikehead@hotmail.com.

Later,

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