Hey bros,

Been a while since I posted, but I've been sort of trying to put a definite routine together, capped with some strong goals I want to reach before Christmas.

For the last few months, I've basically been wingin' it each time I lift. I traditionally lift every 48 hours, and I train my entire upper and lower body, in short, but very intense sessions. I know that muscles only need 48 hours to fully recover, so I figure this approach definately would help in cutting up, and it has. However, I simply cover each muscle group with large compound exercises, ie. deadlifts, squats, press, cleans, etc. I do a little extra work with my chest and arms, since these can be neglected with some compound movements.

Anyway... Looking for some advice now:
I'm down to about 16-17% BF, and I want to get below 10. I'm sitting at roughly 225, 6'3. I also just want to put a lot more mass on my frame, particularly my arms, chest, and shoulders. (I play rugby, been playing it since I was 12, so my legs severly outshine my frame, lol.)

Does this method work over the long run? Can I strip the fat and build mass at the same time? Muscle burns fat no?

Can anyone reccomend a good, solid routine, or even a rough outline of what I should be looking at?

Thanks in advance!