Hey all long time no see. Hope everyone is doing well see mostly everyone is growing still big fuks! Some may remember me others may not wasn't a huge contributor but had a couple logs. Well a few month back I had a little accident and tore my meniscus and mcl and it took me out for awhile! Unfortunately couldn't do much and put on quite a bit of extra weight which always sucks. Finally able to start hitting the gym and hitting cardio (still can't hit legs like I'd like but somethings better than nothing)! I'm going to be posting my diet intake and workouts in here to get me back on track!

Will post before and after pics as well. This is drug free for probably the first two months till I can drop some body fat with the diet and cardio.

Macro wise looking to be around 260 to 270g of protein 250 to 300g carbs and 35 to 45g of fat starting out.

Work outs are bright and early any where between 5 and 6 am so I normally do a protein shake or drink some egg whites right away before the gym just to have something in the stomach. Workouts are quick and intense, normally around 45mins 4 to 5 workouts and than 30 mins of cardio. Classic bro split for lifting.

Starting weight is 269 at 6'8 body fat I'm not sure besides way to fuking high lol.

Always looking for criticism and feed back for help will take it all in! Thanks guys & gals.