Help with workout planning

[JakeG]

I'm trying to make a workout plan that works for me.

First off, I'm 6'4 207, I'd like to be about 210 and add muscle, believe it or not, I'm fat!

How does this sound:
30-60 mins. 4-6 days a week (20-35 elliptical and/or 30-60 minutes swimming)

Here's where my main confusion is
3-4 times a week weight training. Is 2-3 a week working my upper body, and 1-2 times a week on my lower body enough to see positive results on my build over a few months?

Also, should I take a day off between weight training? For example:
monday: upper-body
Tuesday: lower
Wednesday: off
thursday: upper
friday: upper or lower
sat: off or upper or lower
sun: off

also, how many reps and different workouts per weigh training session. Right now, I'm doing about 10-12 different workouts, with anywhere from 10-15 reps per set (3 sets per workout) Is this efficient?

Plus about 30 grams protein immediately after each weight training session. Should I take it immediately, or wait a half hour?


BTW, I've gone from about 280 lbs, to 200-210 over the last year and a half, so I'm not in any rush for results, just want to make sure I'm constantly headed in the right direction to improve my fitness without burning out.

Thanks, Jake

 

[John.Fitness]

Creating a concrete schedule for your workout is the most important first step you must take. Sit down with a weekly calendar and plan your workout. Decide what specific exercise you want. Commit yourself to do an exercise according to your plan.

 

[PLB_old]

To get started, I would recommend that you read through the sticky threads here: Weight Training. This should help you come up with a more effective program, plus you will learn WHY you should do it, rather than just having someone tell you what to do.

The next step would be to start a training journal here: Journal. This way your program can be critiqued and tweaked as needed

Good luck to you!