My Avatar is from Aug 2008 !!!
I had trained before that for about 18 - 24 months, the first 12 months or so were all cardio and i lost about 40lbs ish. i went from over 200lbs (at 5'6") to about 160, then I went up to about 167-168 i think in that photo and about 14% bf
I am now at about 185lbs and a hell of a lot stronger - thanks to linear progression and lately 5/3/1, but my bf has increased a lot over the last few months...
The last 2 years have have trained on and off (the last 10 months more on than off) I have had a few injuries along the way and some enforced absenses from the gym.
I now want to get back to looking like the Avatar definition wise, but stay about where i am weight wise (this should give me a bigger look than in the pic), however i have lost a lot of fitness, back in the pic i was running 10k's at 7.5 minute mile and half marathons at roughly 8 minute mile pace... This morning i got back 'in the saddle' cardio wise and did 2.8 miles in about 30-35 mins
I am gonna take a month and work on conditioning, so a strength day, a HiiT day, a hypertrophy day and an endurance day. i will also try to fit in some LiT either mornings or PWO as well if I can.
I dont take sups (except a multi vit and a whey blend PWO) and my diet is going to be