Here is an exercise plan as well as some info about how to eat correctly. There are also side links to sample meal plans and other good information. I have used a very similar system to maintain less than 5% body fat for the past 23 years. It is not because of my genetics because obesity runs in my family.

I find vegetarianism is a good way of dieting and it has many heath Benefits such as a lower risk for heart daisese etc, for this i would recommend drinking milk and eating cheese and taking protein supplement other than that i wouldn’t eat more than 2200 calories in one day and for a exercise an hour of day is what your body should have more if you want to build muscle mass, hope this helps also i would recommend tofu hot dogs very delicious only 60 calories each as well.