Hey All, I just wanted to introduce myself properly after I spent the last 4 hour researching websites and forums. Little about me I am 29 5'9 about 190 with 12 to 15% body fat. I was 230 with 7% body fat rock hard until a motorcycle accident took it all away (sucks A***). Now to why I am here I have been out the gym for two years with one year on my back do to injuries. I have a baby on the way and work construction, I just got back to work and my performance sucks a** I am not used to this at all before I was benching over 485 lbs squatting nearly 700 lbs and playing semi pro football... Currently I cant bench 135 lbs, curl 35 lbs all my muscle memory is gone and this stupid physical therapist thinks that working out with rubber band will help (yea right) if some one could give me a good starting diet and workout plan I would be more happy. I just need a little help to get back being the man of the house and preforming like I used to at work so i don't get cut and be on unemployment (life sucks a**) thanks for any help and please don't waste my time I won't get it back!