ok
basically, i'm going to do a low carb diet ( because i don't even have very much muscle anyways ) ... with much excersise

Mondays: 1 hour run in morning/ working out with weights for hour/ football for 2 hours
tuesdays: 1 hour run in morning/ jump rope for 30 minutes in afternoon/football(2hour)

Wednesday: 1 hour run in morning/ weight lifting for 1 hour at noon/ football ( 2 hours)

thursday: 1 hour run in morning/ jump rope for 1 hour/ football ( 2 hours )

friday: 1 hour run in morning/ weigtht lifting for 1 hour/ pushups+situps for 30minsOr So


saturday: 1 hour run...( what else should i do? )
sunday: 1 hour run ( what else should i do)>>?

also, what kind of low card foods should i eat... and what kind of "protein foods" should i eat that are good for losing weight, but also gaining some muscle