Getting back inthe gym need help

[ninety3cents]

Just need help with everything haha i need a good diet to get cut up with and a good work out plan these are my stats
5'9
233
22 years old usta to be in good shape but went to iraq and gained alot want to know how to do this. current pics

[thecivilizedanimal]

looks like you have a decent base, i used to be big but got flabby from not training for 2 years and always eating out,

i started eating better got on a diet, avoid sugars.

no pop candy etc. i try and avoid any food thats got fancy packaging of course,

just lift alot and get some cardio in there.

i'm sure within a couple months you could drop a decent amount of weight.

[Skully44420]

all about diet and cardio man...shouldn't take too long as long as you keep yourself in check

check out the diet section...alot of good info in there

[EatLiftGrow]

Yeah, cruise through the diet section. Quality info in there.

[ninety3cents]

thanks for all the help guys i got my diet in check now and doing it natrually for now so thanks for all the help.