Its been awhile.. New Plan Needed!

Wow, i havent been around the review for a while. Nice to be back!

Well, painfully I havent worked out in about 2 and a half months. I basically got sick with mono and strep throat at the same time.. Knocked me right out. I went from 180lbs to 160lbs right now. Anyway, I'm 19, and looking for a new plan, so I decided to come to the pro's for help.


I'd like a 4 day a week plan and diet for gaining back some of my lost weight (without a very rigourous bulking diet, dont think my system can handle it yet).

Diary makes me sick, so count that out(includes whey). So when it comes to shakes, I can take soy (which I wont because of estro) and Egg Proteins, which I will. The rest I can do, Tuna, chicken, beef etc.. So I basically need a daily break down of what to eat and when.


Thanks guys!!! (and girls :D )

bump