As a start, I would go with 3-4-0-2-1 using the following set up
GK - defend
CB(stopper) BPD(support) CD (cover)
CWB(attack) BWM(defend) DLP(support) CWB(attack)
AP(attack) IF(attack)
CF(support)
In terms of team instructions and individual player instructions, that is where I generally balls it up, so would not want to start making suggestions on that one. But the only change I would consider, if you are getting overrun in the midfield, push your BWM forward into the central midfield position but still keep the defend role.