T Nation

Need Advice for My Training Plan

I used to weigh almost 200 lbs. with 30% bf. Now I am 20 years old with around 25-26% bf. Im 5’9" at 159 lbs. I havent had access to a gym in a month or so, but have been running daily from 1.5 to 2.5 miles a day. I will have access to the gym in a week or two though. Back when I used to go, I would do arms and shoulders, then legs, then back, abs, and chest, then legs, then arms and shoulders again. I would do cardio everyday. I know next to nothing about training, I would just use the weight machines, but I am pretty good and knowledgable about dieting. Right now, I work at a tire shop and run, so I am very active, so i eat about 2,100 calories a day, 40% carbs, 40% protein, and 20% fat. I do not know much about using free weights. If anybody could give me some advice and point me in the right directions that would be great. My goal is to be at about 11-15% bf at around 175-180 lbs or so. Idk if that is what my goal should be…? Anyways, let me know what you guys think. Thanks! :slight_smile: Also my name is Ted, Im from Tracy, CA , and it is really noce to meet all of you!

Eat more.

Read everything from on Dan John.

Buy Arnold’s encyclopedia of exercise.

Start a pre written program for your goals today. Lots to chose from on this site alone.

Good luck

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Ok got it. What should my calorie intake be if I go to the gym 4-5 days a week?

Thanks for the reply by the way bro

More. Only you can answer that.

15x bw in lbs is a rule of thumb. Up or down as needed.

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