HELP

[CSS1313]

I'M 48 YEAR OLD 5'8" 230. I'M PRETTY WELL BUILT I HAVE 47" CHEST, 17" UPPER ARMS,BOTH PRETTY SOLID. WAIST IS 38"(WITH A BEER ).
I WANT TO LOSE ABOUT 20 LBS & GET TO A 33-34" WAIST,BUT I DON'T WANT TO GET ANY BIGGER IN THE CHEST & BACK.
CAN YOU SUGGEST A 5 DAY PROGRAM. ALSO SHOULD TRAIN LIGHT WITH MORE REPS 12-15 OR GO HEAVY WITH LESS REPS 6-8 TO AVOID GETTING ANY BIGGER

[swanso5]

cut down wts to mon, wed, fri full body plans and add 2 cardio days...what's your food like??