Starting Again... Need help

[bbock7272]

Hey, I'm 24 years old, been a member here a while. While in college, I had a decent build, worked out 5 times a week, ate clean, was very active w/ sports. At that time i was 5'9", 170-175. I wasn't ripped to shreads, but i was in good shape, decent muscular build.

Fast foward 4 years. Ive been through 3 years of lawschool. I didn't really find the time to workout during the year. I usually worked out about 2 months at most straight, then take a month or 2 off when exams started up. Recently, I took almost a year off. In the past year, i would have spurts of about 3wks to a month of working out, but not much longer than that ( i know, pointless).

I am now 5'9 , 182lbs as of today. Since im indoors working at the lawfirm, or in class, or studying, and eatting meals sporatically, I have fat in all the problem areas, love-handles, abs, chest, etc. Now, Im not even what I would call chubby, but I lost most of my muscle mass and gained some fat in its place.

Im looking for help.

I need a decent routine. Cardio and weights. Something i can stick to 4-5 times a week. Something that wont take longer than 90mins tops.

I used to do 5x5s while in college and in my best shape, but i think i really need an overhaul. I used to be able to do 225 about 3 reps, today at the gym i had trouble benching w/ 55lbs on each side. (I know its pathetic!!!).

Any help would be appreciated.
I will post the same thing in the diet forum and try to get a simple diet, where i can get easy/quick/on the run meals.


Thanks in advance...

 

[Womanizer]

take it slow man, dont wanna hurt your joints/tendons, I workout each body part 2x per week and its been great for me man, if you can do cardio in the morning on an empty stomach, your body will burn alot more fat that way, if you eat and then run your body will just burn carbs . Good luck man, remember take it easy, slow and steady wins the race

 

[bbock7272]

take it slow man, dont wanna hurt your joints/tendons, I workout each body part 2x per week and its been great for me man, if you can do cardio in the morning on an empty stomach, your body will burn alot more fat that way, if you eat and then run your body will just burn carbs . Good luck man, remember take it easy, slow and steady wins the race

thanks for the info, how long is your cardio, how intense? Is running for 20 min at 5, 5.5, 6 (upping it every 5 min), enough cardio for the day?

 

[Womanizer]

yeah man thats perfect cardio bro

 

[wlmcrae]

Pick up a copy of Body for Life - workouts are 45 minutes, upper body/lower body split, cardio 3x/wk for 20 min (HIIT) and it goes into the nutrition plan needed to get and keep gains.

Good fortune!

 

[xblitz44x]

Personally, I'd stick with the 5x5 program that you worked with in college. Apparently your body responded well to it. I also wouldn't bother with cardio; get your cuts from your diet. Start figuring out how many calories you're taking in and slowly cut it. Spread it out over 8 meals. Lift hard and heavy making sure to bench and squat at least twice a week. Deadlift once.

It sounds to me like you know what to do, you just have to get off your ass and make it happen. I also recommend checking out some of these "Training Journal" threads to see their programs and tailor it to fit your needs/schedule. Enjoy yourself.

Jim