Hey, hoping you can help me.
Few quick stats to save any any questions.
Im 23 years old and before a 12 month break I had been training naturally for about 2-3 years consistently with a good diet, food diaries etc etc.
I had a break due to a new job and no time to train, then i moved to another job and never really got the motivation to get back...i got used to being lazy!
I'm approx 5ft 9" and weight about 70kg, and my body fat is pretty low (but not as low as it used to be - I think it was about 12%)
So the reason for this post is that im keen to know the best way for me to get back the strength i had... i feel pathetic now and its frustrating me.
Im currently maxing out on the weights i would usually start with.
I've only been back in the gym for 2 weeks so obviously its early days but i want to start the right way.
Am i best sticking to low rep sets to regain my strength? ( usually i would do 4 set of 10 reps, last set until failure).
Perhaps a silly question and totally different for everyone, but how long can i expect to wait before i back to 80-90% of my former strength?
If it helps:[B]
Previous bench press was approx 100KG flat
dead lift max 180kg (3 reps)
squats approx 130KG (casting my mind back now trying to remember)
biceps were/are about 15 / 15.5"
I've also lost the definition that I had, and I've never had to do cardio ever... until nowSo i'm hoping i can strip back for summer.
Lastly, Im keen to put on mass and stay lean. Im tryinng to keep my fat intake to less than 70g, whilst keeping my protein intake at minimum of 2g per KG of body weight - So approx 140g+ for my weight. I usually average about 150-190g a day and this is without protein shakes - buying this in the next week or so.
Some pics of me before, and any help much appreciated, thanks.
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