Im back in the gym, just started again after 3 years off (partying all the while, Booze and Fast food). My quick story...Started working out at 19, I had tons of help from friends and family. Got my form down correctly, ate my protein and creatine. Went from 155 to 180 in about 8 months (6-7% BF I was a stud!). Worked out off and on till I partied it up the past 3 years. Broke my right collar bone about 1 year ago and gave myself some physical therapy for 3-4 months after healing (Worked out all 3 delt heads, curls, ect) I have never done any Gear, ever. I came here looking for the quick fix...after a few days of reading I need to get down to a more respectable BF% and get the diet on point before I even think about AAS.
Here is the BF test from a TANITA machine.
Body Type: Athletic
Age: 29
Height: 5-9
Weight: 210
BMI: 31.1
BF%: 22.6
Fat Mass: 47.6
FFM: 163
TBW: 119.4
My Goal: I want to be a lean 185-190 (show 6 pack at least). I want to build muscle and trim my BF down. I understand this wont happen over night. Im shooting for this in 6 months (optimistic I know)
Where I need help: Diet for sure, I have a few ideas
Supplements:
L-carnatine
Pimaforce ZMA
Glutamine
Cirtramax
Fish Oil
Flax Oil
Montmorillonite clay
My possible Workout:
Cardio ED (5 days a week) in the morning, empty stomach LI 45-60 min
Monday: Legs ( I never did them before, ever)
Tuesday: Traps / Shoulders
Wend: Chest
Thur: Back
Fri: Arms
Current Strength:
Bench: 225lbs x 4
Squat: 200 maybe
Measurements:
Bicep: 15.5
Forearm: 13.5
Chest: 44
Calvs: 17
Waist: 41 (around the belly butting and the love handles)
Pics:
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