Good workout plan?

This isn't a muscle building diet, it's calling a healthy diet. You can't eat junk food, hit the gym, then eat junk food and expect to lose weight. You will gain weight. That's a fact. His body type is endomorphic.

 

Drink some protein and you'll gain muscle you don't want to just loose weight and have flabs, when you can just turn the extra fat into muscle. BTW you might end up weighing the same or a little more or less but remember that muscle weighs more than fat

 

Legs > Abs
Back > Biceps
Chest > Triceps > Shoulders
Everytime 2 hours when you go to gym, just do it. GL

 

Check out the forum at bodybuilding.com. The folks there are very knowledgable. Better have thick skin though, they're pretty blunt in all that they do.

 

Workout Routine that I did in my senior year:

Monday: Chest and biceps(1hr)
Tuesday: Cardio(30mins)and abs(15mins)
Wednesday: Legs(quads,hamstrings,calves) 45mins
Thursday: Back and Triceps(1hr)
Friday: Rest
Saturday: Shoulders(30mins), Cardio(30mins), abs(15mins)
Sunday: Rest
(I gained a lot of muscle and got in shape following this my senior year)

What should I eat/drink/do regularly?
Go to your local GNC and buy some protein powder. You need protein for your muscles to form, without it you won't maximize the results of your workout.

 

Cardio is the best way, don't waste time on the weights unless you have spare time after a cardio sesh.