T Nation

New :) Need Feedback

Hi guys

New to site.
Thanks for having me.

Been training for 4 years but had a 2 month break due to work commitment and now am ready to get back.
Going to get familiar again with the gym and just playing around with the weights for 2 weeks.

The problem is trying to pick out a solid routine to get me started that will get me good strength and mass gains. I have searching through the net all day and its getting frustrating.

Any ideas?

My stats are:

29 years old
6 foot 2
202 pounds
Havent checked my bf yet.

But have been eating poor over those two months.

Also would a clean or dirty bulk be good for now. Mid section is coming out but cardio wouldnt be a problem.

Thanks guys for feedback. Im glad to be on board

[quote]powernoid wrote:
Hi guys

New to site.
Thanks for having me.

Been training for 4 years but had a 2 month break due to work commitment and now am ready to get back.
Going to get familiar again with the gym and just playing around with the weights for 2 weeks.

The problem is trying to pick out a solid routine to get me started that will get me good strength and mass gains. I have searching through the net all day and its getting frustrating.

Any ideas?

My stats are:

29 years old
6 foot 2
202 pounds
Havent checked my bf yet.

But have been eating poor over those two months.

Also would a clean or dirty bulk be good for now. Mid section is coming out but cardio wouldnt be a problem.

Thanks guys for feedback. Im glad to be on board
[/quote]

nutrition wise keep it basic at the start eat at a 300-500 cal surplus and get 1g of protein per pound of bodyweight.

as far as routines go any well set out routine will work at the start.

some good basic routines.

  • lyle mconalds genric bulking routine
  • casey butts beginer routine
  • IA simple power based routine
    or realy any routine that focuses on progressive overload on big movements.

What did you do for 4 years?? Surely you learnt alot then or were at least following a program

In my honest opinion if after 4 years you believe in dirty bulk, wait santa might bring a bag full of muscles. Just remember to ask for a cut next year.