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Training Days (5 days per week) Protein Carbs Fat Calories 322g 185g 58g 2490 Rest Days (2 days per week) Protein Carbs Fat Calories 200g 75g 45g 1500 I know my numbers look quite low on my rest days, but this seems to work for me, I sit at a desk all day at work and I do not need a load of...

Trying to cut some fat away to start with, dropped from 205 down to 173 in the last 14 months, now I want to increase muscle size while keeping my body fat as low as possible, not going overboard, happy with around 12% body fat as long as I have decent size.

Starting to get back in to shape

Hi I am new to this forum, I am 44 years old and have been training on and off for 26 years now. I have had a lot of breaks in between, some of them for a few months and the longest break was 4 years. 14 months ago I started to get serious again and am now back to traning 5 days a week and...