2020 Health, Fitness And Weight Loss

[notorious]

It's time I get into shape again. It's been 14 years since I've been serious.

Here is what I used to do:

2500 calories a day
400 grams carbs
200 protein, 100 from powder
less than 15 grams fat

Routine:

Mondays and Thursday Arms, Chest, Shoulders
Tuesday and Fridays Legs
Wednesday and weekends Off

This routine was decent, I was a thick 6'3 200, which means I was large in size, but lacked ripped definition. I had a spark plug shape with large shoulders and neck. Waste was down to 32. I injured my shoulder playing softball and had to stop lifting. My weight dropped to 185 within months, but my muscle definition was much better.


I am currently 6'3 218, thanks to marriage and kids, and a business that's booming. It's no excuse, though. Just went to a 36 waste god damnit Time to tighten the ship.

Here is the routine I am looking at starting:

Nutrition
3000+ calories
400 carbs
200 protein
under 30ish fat

Monday - Chest
Tuesday - Upper Legs
Wed - Triceps, Shoulders, Back
Thursday - Lower Legs
Friday - Biceps, Forearms
Weekend- Off
Ab crunches every day


I need expert advice.

Should I consolidate Legs into the other nights so I have full rest on Tuesday and Thursday?

How does my nutrition look?

Is 100 grams of protein from powder a bad idea?

How soon after a workout do I need to take 50grams of protein and glucose?

OH, MOTHER **** CARDIO. I work on wood floors, and that's more than enough.

When I lift, I completely annihilate anything that muscle has to offer. I usually do a set until there's nothing left, so I don't do set reps of 10 etc. I thrive in pain, I love it.

Any suggestions are more than welcome.

Thanks