RE: !st cycle after of 12 months off training....
A little more info;.....
Started back in the gym in April and have noticed some good gains, but a mix of BF and lean mass loss (too much LM!!)
Rough daily diet - 1 Pro MR with water, 2 pieces fruit
2 2xwholemeal sanswiches with turkey and salad
3 Pro MR with water, 2 piedes fruit
4 Small portion of lean lasagne, or pasta and meatballs etc (or similar)
5 small pachet chicken, beef or ham with 2 pieces raw veg or fruit
During the day I also drink 1ltr of water.
Training (5 days per week) - cardio 1hour
crunches 3 sets to max
(once per week) Weights - day 1 Upper body - torso
day 2 Arms
day 3 legs
Six exercises per body group (eg upper body- bench press, flyes, military press, lateral raises, bent over rowing, lat pull downs) 4 sets of 12 reps
As I said above, my goal is not to build more mass but to develop and shape what I have and cut up by dropping BF.