Need ur help guys!!!!

[BoostedStang]

Hey all, just started back to the gym after a yr and im not looking to good... I will be getting evaluated at the gym tonight to find out my bf%..... will need ur guys help on my dieting and routines/cardio! thanks ahead of time Tom.... picks below of 1 yr ago and now!
me last yr... my stats from today are below...




meal 1 1 cup oatmeal
calories 130
carbs 27
protein 3

meal 2 4oz chicken breast on rye bread 1 can icea tea
calories 280
carbs 57
protein 24

meal 3 4.6oz grilled chicken 1 can ice tea
calories 203
carbs 36
protein 30

meal 4 lean protein shake and nutrigran bar
calories 420
carbs 40
protein 44

workout



meal 5 lean protein shake and nutrigran bar
calories 420
carbs 40
protein 44


meal 6 4.6 oz grilled chicken
calories 170
carbs 3
protein 30





totals calories 1623 carbs 203 protein 175g

[BoostedStang]

here are some pics from a yr ago till today!



me tring to bulk up last yr

me now

[BoostedStang]

Any help would be greatly apppreciated! thx

[BoostedStang]

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