Glycogen depletion workout - The idea behind this workout is to train with light weights, high repetitions with very little rest so that body's glycogen levels drop. When this happens, and the amino acid levels are kept high using protein intake, the body loses fat very quickly.
Superset: Flat DB bench press + Pull ups - 4 sets of 8 reps each.(1 warm up set)
Superset: Leg press + leg curls - 4 sets of 12 reps each.(1 warm up set)

Abs: Roman chair sit ups, crunches and hanging leg raises - 2 sets each to failure.
Cardio: 15 minutes low intensity cardio on the treadmill.
Tuesday and Wednesday:
15 minutes High Intensity Interval Training, I will use Turbulence Training for this.
Thursday:
Incline DB press: 4 sets of 6-8 reps.
Dead lifts: 4 sets of 6 reps.
Front squats: 4 sets of 6 reps.
Pull ups: 3 sets of 10 reps.
Parallel bar dips: 3 sets of 8(with weights)
Weighted crunches - 3 sets of 15 reps
Thursday post workout until Friday afternoon is a high carb day. Rest of Friday will be maintenance calories.
Saturday:
Similar to Thursday's workout, but instead of Front squats, I do regular squats and instead of deadlifts, I do bent over rows.
Sunday: Turbulence Training again.
Except my high carb days(Thursday post workout to Friday lunch), all other days are low carb days, but not too low. I'll keep it below 150 grams carbs per day. Protein will be at 200 grams per day atleast. 10 gms fish oil per day and creatine in my pre and post workout shakes.
I'm at 192 lbs right now, at about 11 % body fat, goal is to get to stay at the same weight but drop bodyfat to about 7 %, and this is exactly what the above workout plus diet plan is meant to do. Lose fat, gain muscle. Isn't that everybody's goal?! Guess what, its possible.
Lose fat from the low carb days and prime the body for growth when I increase calories drastically on Thursday and Friday.