its a bit of a read. sorry but thanks in advance
so some background. always a fatter kid. around 16 (i’m 23 now) or so I got to be around 300lbs and couldn’t tie my shoes. decided to do something about it or I was gonna die. over a year and a half took off 140lbs down to 160. then wanted to add muscle for the next 4 years I did the bodybuilder everybody part split. didn’t make any gains really. this past year I’ve been plagued with various injuries not from lifting. now i’m 6’2 155lbs and around 11%bf. i’m very weak as well. my health is back in order and have learned a lot.
so 1st question. i’m planning on working out every other day with an a/b full body workout. plan to up the weight twice a week. my a workout is squat,bench,dead,seated calf,t-bar row,overhead press. I have trouble with the movement of a squat so my plan is 3x5 for all but 5x5-5x8 for squat to work on form and the movement more and aim to add reps to the squat before weight. add weight/strength through the b workout v squats. calf is going to be 3x10. I workout around 11 am but live a pretty sedentary life so plan to at home at night do some curls and bodyweight dips.
b workout is v squats,incline dumbbell press,step ups,pulldowns,upright row, standing calf raises.
next question. i would like to do active rest days. is 20minute jog/walk/run, some balance exercises, core ab work. and stretching/yoga to much on a rest day?
my diet is a clean whole foods varied diet with an iifym treat that is usually ice cream on the weekend. with a goal gain of .5-1lb a week in bodyweight. macros will be constantly adjusted but are currently around 170 protein, 230 carbs, 85 fat.
my goal is strength and lbm gain
thank you very much for your time and advice. i appreciate your help