@Hitman thank you for creating this thread for helping people.
first some background:
I used to play a lot of different sports (basketball, tennis, surfing, volleyball, rock climbing, ultimate, etc.) and also lifted. Never did cardio unless it was playing a sport. Body type? not sure, but I'm usually around 6', 165. (lbs not kg !) For the past 5-8 yrs have been exercising much less and going to gym about 1x a week. Finally able to go a little more often now. Maybe 2 or 3x. Wouldn't mind getting a little leaner again and maybe gain more muscle.
I don't really pay much attention to nutrition that much. Eat 3 meals a day plus snack whenever I'm hungry. I'll try and keep a log this week. Breakfast is typically, 2 boiled eggs, some fruit, maybe a chocolate croissant, honey lemon tea, some yogurt, some leafy greens. Basically stuff I like to eat. smaller lunch, bigger dinner. I'm usually hungrier on days I exercise so I eat more afterwards.
current workout:
full body 1x a week)
squats (4 sets) reps: 10, 8, 8, 10
bench press (4 sets) rep: 10, 5-7, 5-7, 10
pullups (3 sets), 10, 7, 3
1 set walking lunges holding dumbells (1 set), 20 steps
1 set dips (1 set), bodyweight +20kg for about 8 reps
about 8-10 reps for the below exercises;
shoulder press using dumbells (2 sets)
dumbell curls (2 sets)
rotator cuff exercises (2 sets)
deadlift (1 set)
For the first 3 exerciese, I do one warmup and then increase weight. Not that much of an increase since I'm not super strong. (e.g. bench of 135 warmup, then 165. squat: 135, then 209 and 226 lbs and back to 200)
I will finally have time to work out more than 1x a week now. Maybe 2 or 3.
Any suggestions?