need help choosing a training method

[brentbonifasold]

well here is the deal, i was an advanced fitness machine, and then i got overtrained and decidedto take 2 weeks off, 2 weeks turned into a month, a month truned into 3 months, andf 3 months turned into 7 months!

my avi i was 160lbs at 7% bf, i then bulked up to 180lbs and 15% bf, then that is when i quit, well im starting back on monday at 215lbs and probably about 22% bf, i have my diet made up here is my macros

2120
41g fat
221g carbs
207g protein

my maintanence cals at this weight is probably 2500 and my life is completely sendentary

i can workout on mondays tuesdays thursdays and saturdays, but im not sure what type of split i should start with, i mean, do i go back to training they way i did before i quit or do i start with a beginners routine? i need to rebuild the muscle i lost and lose that fat that i gained.


any help would be greatly appreciated

[brentbonifasold]

bump

[BigRegUK]

the muscle/strength will come back quick, muscle memory brotha!

dont over think it, it sounds like what you where doing before sounds like it was working.
if you want to change it up, go look up workout programs (HST, 5x5, push/pull...)

[Determinednoob]

Fat looks low. Lowest recommendation I ever see is .45g per lbs LBM