[M-Audio84]

I have been training without real goals for about 2 years now. I was just going to the gym as often as possible and I would stay there really long. Some months I would be slacking off while some other months I would work out really hard. I'm 24 years old and I'm currently 6 ft 1in tall and I weight 185 lbs.Originally I was about 200-210 lbs, throughout my two years of training I lost about 25 lbs and transformed my body a lot. I gained some muscle, however I can't get my six-pack defined 100%. I don't know my body fat %, but once I will receive my clippers I will calculate it.

I haven't been following any specific training, I was doing body split, because from what people at the gyms and various resources told me, I thought it was the best way to work out. So my workout plabn was something like.

Monday: Chest
Tuesday: Biceps, Triceps
Wednesday: Legs, or day off
Thursday: Back
Friday: Shoulders

Additionally I would do cardio (20 min run) every day. I have never done a squad or a dead lift. I would like to try them out but I don't think I will be able to do so for at least few months, because I had a really bad knee sprain over 2 months ago and I still feel pain and can't full stretch my knee.

These days I know that this system is not valid anymore and that I need to do full body workout. My main goals now are getting bigger to like 195-200 lbs, pure muscle. For the past month and a half I have been getting into the theory of budybulding and working out, I have been reading different websites including t-nation and jpfitness forums, I have been listening to the fitcast ( great show btw). I have been also following my diet even more carefully( I tried to eat healthy for the past 2 years).

So If my main goals are getting stronger and bigger what training program and type of diet would you recommend for me? Thank you in advance for your replays