Hey guys, i have been reading Tnation for a few months now and its my first post here. I need your help and im open to criticism. Im a novice, I have little gym experience and the longest period i have comitted to the gym is 3 months.
My fitness history:
First in 2016 (early years of college) i started working with a PTfor a couple of months, mainly for fat loss and the best thing he did for me is that he have taught me how to do basic lifts correctly.
After a couple of months doing nothing i started strenght trainig at my local gym and fully committed to it for 3 months. (i know 3 months is a joke, but hey i told you im a sucker) In that time i used StrongLifts5x5 and had decent improvement i guess.
I hit: bodyweight bench
bodyweight zercher squat (we didnt have squat rack so i had to load the bar zercher)
x0.6bodyweight overhead press
x1.5 deadlift
40 push ups
Then is quit the gym and did nothing for a good 6 months.
In 2018 bought a pullup bar and double 16kg kettlebells and started mixing up things with them. I managed to have my pullups(strict, full ROM) from 0 to 9 (185lbs of body weight)
Now i finished School of Dental Medicine and a lot of stress in my life is gone, and im my own boss now. So i want to spend more time for improvimg myself and my health. So i need your guys help. From all the things i read from here, i think i need to loose fat first. Then i need to build mass.
Personal info:
Age:23
Height: 5’ 12’’
Weight: 185lbs
BodyFat: I dont have tools to measure but i think im somewhere between %17-19
Things i can do:
Execute all the main lifts properly with good form and full ROM
9 strict pull-ups
3-5 times a week gym time
So please guide me what to do next and how to do it. (it would be great if you give me diet and trainig program)
Thank you