I just joined the gym 2 weeks ago and I'm feeling good but I need a steady planned out routine cause I started to go with a friend and his work schedule doesn't fit mine so I need to start going by myself. I am about 240-250 pounds, 5'11 and 26. I use to weigh upwards of 300pds but 2 years ago I just started running and lost a nice amount. Now I want to slim down to about 220 and but on some solid muscle or just a nice tone. My boys wants me to get huge but I wanna be firm really. Could you guys possibly run me down a routine for a 4 day gym week. Let me know if low weight high reps is the best for me or vice versa. I'd appreciate all the help.