T Nation

Program Advice After Lay Off

Hi.

I’ve recently joined the gym again after a brief lay off and I’m at a loss as to what program to do. I’ve looked at literally dozens of programs and feel like I’m suffering from analysis paralysis.

I’m 31 yes old. I’m 6ft 3’’ and weigh 203lbs.

I’m currently around 18% body fat and am the very embodiment of ‘average’. I’m not fat and I’m not skinny. I don’t have a terrible physique but I don’t have a great physique either.

Ideally I’d like to be 196lbs and 10%-12% body fat.

Do I get my bf down and then look to add muscle or do I look to add muscle straight away?

Also, a lot of programs suggest circuits and/or complexes which aren’t ideal in a commercial gym.

As a final note, I train MMA 2-3 times per week and am pretty active generally.

Any help with this would be greatly appreciated- thank you