Need help getting back into shape!!

[blackgsx01]

Hey guys, its been awhile since I posted. Last time I posted I was joining the airforce, since I have completed bootcamp and finishing up in techchool the next to months. I havent been training for anything since I am so busy studying+class. The gym on base is always packed and they have a small weightroom, so I have to do most my lifting later at night or on weekends.

Before I came in, I was 178lbs
benching 225X10+
squating 275x10
Deadlifting 350x10

My measurements were
45inch chest
16inch arms
26inch legs
16inch calves

Now my bodyweight is........162lbs
bench 185 lbsx10 barely
deadlift 315x10
squat.......?no idea

41inch chest
15inch arms
23inch legs
15inch calves

As you can see, I have lost alot and It took me so long to get where I was. I need some advice on lifting, to get size and my strength back while keeping my midsection smaller than what it is now.I want to make a comeback better than ever and more leaner. The food here sucks, its the samething day in and day out. I am gonna start takeing protein shakes again 2x daily on top of my 3 meals.

I need a routine to build my size and strength back up and the sooner the better.

I really need some suggestions

 

[future]

Just ease into it the first couple of weeks. I like many styles. Dc training, HIT, DY HIT, FST-7 are all good methods.

...thanks too for serving out country!

 

[Unit 2005]

Stick with the basics and as future says, slowly step things up. Im sure you wont have trouble getting back into it.