Getting back into it

Hi guys and girls

Sorry if this gets posted twice , I have no idea what happened to my first post

I am kind of new here , I was on the forum about 2 years ago . Anyway I want to get back into training . So I thought I would get some help from the experts

My stats are currently :

Height : 1.74m tall ( or short )
Weight : 118kg
Bodyfat : Is very high , around 28 percent

My stats when I stopped was :

Height : 1.74m
Weight : 111kg
Bodyfat : was around 13 percent

This is how my diet looks :

Upon wakening : BCAAs + Glutamine

Meal 1 : 100g oats . 6 egg whites , 20g whey protein , 2 Caps CLA , multivitamin

Meal 2 : 250g steak or lean mince , medium potatoe , 2 cups mixed veggies

Meal 3 : 250g chicken fillet , 200g sweet potatoe or rice

Meal 4 : 250g chicken fillet , 1x Salad with 1 table spoon olive oil

Meal 5 : 250g chicken fillet , 2 cups mixed veggies

Meal 6 : Before bed : 30g whey protein + 20g peanut butter

Before and during training I will sip on some BCAAs , Glutamine and creatine

Post workout will be 30g whey , BCAAs , and Glutamine

Training will be :

Monday : Back
Tuesday : Chest
Wednesday : shoulders
Thursday : Arms
Friday : Legs

I am thinking of switching legs and shoulders around

I will be doing 20 min cardio post workout everyday

I am not going to use any gear at this stage until my bodyfat is close to 10 percent . I will add in a Fat burner , but only after 6-8 weeks of dieting and training , to see if the diet is working

Any suggestions would be appreciated

Thanks in advance

To bring your bodyfat down some fasted cardio works nice if you have that option. Eat clean like your doing, eliminate all sugar sources and the likes from your diet, use some high intensity training as well to help lower bodyfat and you will progress nicely, this game takes hell'o'lot of time.

Concerning your post workout meal, I prefer some carbs there like oats, and most people do.

Have your biggest carb and protein meal for the day after your session since the body is primed for absorbtion then...

And lastly welcome back and good luck

Are you sure about those stats?

Thanks kuifie , would something like aftershock be good post training , or glucose powder ? And then have a chicken and basmati rice meal 1 hour after the shake ?

I am 100 percent sure oupa . Are you talking about the current stats ? or the stats when I stopped ? I weighed myself yesterday morning and it was 118kg . My body fat was taken about 3 months back and it was around 22-25 percent , so i am guessing its around 28 , or more , but i don't think its more than 32 percent

I worked with DJ about 2 years back and trained for about 2 years when I stopped , i was also goin to compete back then but due to personal problems i had to pull out 4 weeks before the show . I continued training for about 6 months after that where i just concentrated on adding muscle . The reason i stopped was because my dad had a heart attack and had to undergo a bypass , my mom was also going in for multiple surgeries due to a hijacking 9 years ago

I am stocky by nature . i can post current pics if you like but i haven't trained a day in more than a year

Oupa wrote: Are you sure about those stats?

Sounds dogey? 118kg @ 174kg...BF should be higher than 28%

Like I said , body fat is around 28 percent , so yes it could be higher , I can post pics , so you guys can judge better ? Like I said body fat was taken around 3 months back when I wanted to start again and it was between 22-25 percent , so I am guessing its around 28 percent

Guys I am not lying to you , I want advice and if I lie about my stats and you guys advice according to that , and I am lying about them , its not going to help me much . If you guys want I will post pics ?

You can also look at page 21 of the diet and contest prep section " SLEON ROUGHLY 11 WEEKS OUT" sorry I don't know how to create a link . That was 2 years ago , I trained for just more that a year after that ( sorry I said it was 6 months ) don't know why I always think it is 6 months . Just to give you a better idea on my body type

I also see height on that thread says 1.76 , must have got it wrong because it is 1.74

His previous Log

SLEON