I have been out of the game for a few years.. Its time to get it back.

[DjWiggins]

Long story short, I am 25. I was in army, and have been with government for last 7 years. Moved to ohio 2 years ago because dad had cancer, he passed away and i've eaten myself into oblivion and let myself go. Below are pics of me currently. So I used to lift and run religiously everyday. What should I focus on first? Gaining muscle (lifting) strictly, or do cardio and lifting? I have saddle bags that I want gone, I need my body fat % down but I don't want to FALL at all weight wise. Just get my definition back, strength and lose fat.

So heres what I am starting at now.
150lbs (any guess on my body fat %?)



heres what i want to get back too.
150lbs in this pic



What would you recommend for me to start back as? I havnt done anything in almost 1-2 years.... I have a full gym membership I can use, and I also live in the country where its beautiful, I would like to start running but im afraid of losing weight actual weight. I never want to be below 150. I have been 150-155 for 8 years now, but no matter what ive eaten or done ive stayed there. just either out of shape or in shape lol.


Eating plan.
Drink nothing but water.
breakfast- water/protein/banana/peanut butter blended up in smoothie
lunch and dinner- Only 93/7 beef burger and chicken breast on george foreman grille for lunch and dinner with brussel sprouts and rice
Whey protein after lifting and running and 25g casein protein before bed. - Does anyone have suggestions for small snacks inbetween meals? veggies or bananas or something?


Do I need anything else? I am not looking for a quick advice, I am looking for a solid idea of I should be doing cardio or lifting right now, What would YOU do? also should I do heavy weight/low reps for building str or low weight high for def. I did starting strength few years ago and got super strong. i let it go to waste though when I got injured.

[DjWiggins]

Would you guys start off by running or weight lifting? or a combination. Thats mainly what I am asking. I don't want to lose weight that I am worried about running, but would like to kill some fat. dilemma.

[koweanguy]

Would you guys start off by running or weight lifting? or a combination. Thats mainly what I am asking. I don't want to lose weight that I am worried about running, but would like to kill some fat. dilemma.

Weight lifting will help you look aesthetic. IMO, it ought to be your main focus.
You CAN do cardio as it does have benefits, such as in recovery and yada yada
Are you tracking your macros?? O.o Your calorie intake looks little. .

[DjWiggins]

Weight lifting will help you look aesthetic. IMO, it ought to be your main focus.
You CAN do cardio as it does have benefits, such as in recovery and yada yada
Are you tracking your macros?? O.o Your calorie intake looks little. .

I havn't in a long time.. I have eaten fast food and out EVERY SINGLE NIGHT. I no longer have my gf (need to remove my photo) lol. So eating on my own has been sad.
Heres what I have. I know for a fact, I am barely hitting calories daily, sometimes i eat 10x sometimes i eat once a day. Just been sad and depressed


Wake up- run 2-3miles
7am Breakfast- whey protein, 3-4 hardboiled egg whites, banana, instant oats/peanut butter
10am protein shake / greek yogurt / cottage cheese
12lunch- turkey sandwich on wheat cheese and mustard
3pm yogurt / peanut butter?
5pm Chicken breast or hamburger 93/7 beef + brussel sprouts + brown rice?
9pm casein protein.


look fair? Also, any suggestions on what you would fill / snack on inbetween meals. Any suggestions for my shopping list would be nice. As of now, I've been eating the same junk for a year straight. I don't even know what to buy anymore.

Run monday wednesday friday
lift tues thurs sat

sunday rest recovery. If this sounds like a good plan, I am going grocery shopping tomorrow. oh and nothing but water for liquids.
Any idea on my body fat? Am i still below 20% average? (I have saddle bags) Hopefully its something I can correct within a few months or start seeing some results eating correctly.

[DjWiggins]

I decided to do starting strength again, did it few years ago. This will jumpstart my appetite and get things rolling

God I lost so much strength.
155 3x5 squats
150 3x5 bench
Was some of my lifts today. Embaressing. But I bet il get back to 200 in no time. Still depressing.