Just getting back into it...

[MPGEM05]

Hello, Everyone...

I'm 28. 185. 5'7". I have recently just got back into working out after a 1-year break. (Feel free to rag on me for that....seriously! LOL)

My chest is flabby and I have love handles. Other than that... not too much body fat whatsoever.

My goals are:

-make my chest look good
-lose the remaining gut/love handles
-lose 10-15 lbs.
-put on lean mass (I need size in my arms, back, legs, shoulders)
-gain my strength back
I WANT TO BE BIG! But I can't afford to make my chest flabbier!

My diet/plan is pretty on the ball, I believe:

Breakfast:
Kashi cereal, with NO-FAT Milk OR Plain Oatmeal
Protein Shake

MORNING CARDIO- 40 mins running on Treadmill or Bike

Morning Snack:
Fruit (banana or apple or orange)

Lunch:
2 chicken breasts
4 eggs
Spinach salad with peppers or tomatoes
brown rice

Afternoon Meal:
Turkey on Wheat sandwich with American cheese- no mayo- little mustard
Plain Yogurt

WORKOUT FOLLOWED BY 44G Protein Shake.

Dinner:
2 Chicken Breasts or 2 cans of Tunafish
Brown rice
2 eggs


I drink just over 1 gallon of water a day.

I weight train every other day. Cardio 3-4 times a week. I take 1 day off completey per week. Also, I dedicate 1 day to only Deadlifts and Squats.


How does my diet look? Do I need more calories? Do I need more carbs?

Here is what my Workout looks like:

Chest:
Dumbell flat
Dumbell incline
Dumbell flies
Cable Crossovers
Dips

Triceps:
Pull Downs
Laying barbell extensions
Kickbacks
Dumbell Tricep overhead press

Shoulders:
Military dumbell press
Upright Row
Front Dumbell raise
Lateral raise

Back:
Lat pulldowns
Wide-Grip pullups
Seated Cable Row
Shrugs
Bent Over rows

Legs:
Squats
Deadlifts
Running

Biceps:
Barbell Curl
Dumbell Durl
Concentration Curl
Hamer Curl


I usually do 3 to 4 sets of as heavy as I can go for 10 reps. I also try to up the weight on each set, where possible, but I don't have that much strength yet, so.. my #'s are very low right now.


I am willing to cycle. Any suggestions on what I can do? Please feel free to critique my plan... as I really would like some feedback on what I should do!

Thank you all so much!

 

[DIVISION]

I have recently just got back into working out after a 1-year break.

That alone means I can't help you.

Kids who take breaks don't learn what they need to in class, thus they fall back....



DIV

 

[MPGEM05]

LOL

 

[flyin j]

Do your workout for a while dont let anything get in your way be serious and intense about it I believe in muscle memory from first hand exp. i took about 7 months off 2 and a half years ago then came back as serious and intense as possible 6 months later i was back to the way i was but i didnt juice even after that but hey thats just the way I was, but workout strong for a while until you really peak out at where you think you should be then come back on the board and do some cycle research.



"Life is ours we live it our way" -METALLICA- 'Nothing else matters'

 

[MPGEM05]

Thank you for the response, Flyin J. That is actually what I plan to do, but was hoping to get some additional feedback from the forum on my plan.

These forums are great!

 

[Growth&Courage]

Don't expect to be able to lift the same weights as you did prior to quitting for a year.
It'll be difficult and even depressing at the start but as you keep consistent, determined and positive those perfect pecs awaits you in the upcoming future!

 

[MPGEM05]

Thanks, G&C...

 

[Mikey2005]

Your diet doesn't look bad, I think after sticking with your program for a few weeks, you should workout ed(Mo - Fri), keep the cardio 4 times per W 1 h.
Good luck and no breaks bro.

 

[MPGEM05]

Thanks, Mikey! Good looking out, bro...

 

[MPGEM05]

Will Yohimburn ES help a bit of flab on my chest?

 

[LVTitan]

Don't expect to be able to lift the same weights as you did prior to quitting for a year.
It'll be difficult and even depressing at the start but as you keep consistent, determined and positive those perfect pecs awaits you in the upcoming future!

is that the shadow in your avatar ?

 

[Dekaxx]

Im going through basically the same thing but because i screwed up my shoulder didn't take a full year off but close to it. Im just focusing on getting my diet and training back in check for now and palnning a future cycle when all else is sorted. It's wild though after 2 months working out again getting my muscles and joints used to training again the muscle memory thing is really kicking in im making great gains just getting used to working out again. People can rag on me if they like but hey im 36 and do not plan to ever compete so taking extended time off to heal up was a smart thing for me. I plan on about 3-4 months total clean training and then some 4 weekers myself

 

[Growth&Courage]

is that the shadow in your avatar ?

I don't know who the shadow is, but that is me.

 

[DIVISION]

I don't know who the shadow is, but that is me.

I was hoping it was you, because if you had another man's naked legs in your avatar that would have been the gayest shit we've seen in this place......




DIV

 

[MPGEM05]

*BUMP*

Will Yohimburn ES help a bit of flab on my chest?