I went from 11%bf to 29% bf… Help

[Covey]

Hey guys… I am starting to workout again and get back in the saddle… About 3 years ago I got up to around 240 at about 11% bf… I am 6’2…. Well after getting married and starting a family I am 225 now with 29% bf… I have really let myself go… I got back into the gym last week for the first time in over 2 years… I have to be honest I really did not know where to start… I feel disgusting and don’t feel comfortable doing a lot of the workouts I used to… I worked out my chest and tri almost 8 days ago and I just barley started to move again yesterday… I need help with a workout… I do not want to get back up to 240 or anywhere near that again… I would like to be a toned cut dude around 200-205…. I am calling on you guys because this board was the reason I was able to master my body 3 years ago… Please help me with suggestions on a workout and diet… Thank you!

[Dangerdan]

Damn dude, you lost like 53lbs of muscle and gained 40lbs of fat? That must have been some diet. Seriously though, I would spend some time in the diet forum. As far as the gym, I think full body workouts are great for adding muscle as well as losing fat, especially since your body is in a beginner type training state. With a proper diet, you should see very good results. I would focus on compound movements, squats, deadlifts, rows, bench press. I like a lot of the Chad Waterbury programs (shoot me a PM for more info on this).

Starting back after a long time off can be frustrating, but the results are well worth the effort.