After lurking around here for a couple years, I figure this is as good a time as any to make my first post...
I had been in Bangladesh since May 21 (returned home on June 4th). While I was there, I found it impossible to train, other than doing body weight stuff (the boat we were on for a week had a pipe I used for pull-ups), which I did 5-6 times. Nutrition was a nightmare, as they eat primarily white rice, and protein sources were hard to come by (and when they could be found, it was usually very bony fish, or stringy, fatty beef). It also didn't help that my airline lost my bag, and all my supplements and protein bars/powder was lost.
If all that wasn't enough, I contracted malaria over there. The fever and chills hit me the last few days of the trip, and I'm still recovering. All told I think I lost about 10 lbs. already, though my body fat% is up, and haven't felt well enough to get off my ass and start training again. I'm shooting for this week to return.
Since I've been home, my nutrition is getting back to normal. I feel I have a very good concept of how I should be eating, and I log what I eat every day on fitday.com. I eat meals of protein + carbs from breakfast until I train (usually around 3pm) one more protein + fast carb for post workout, then protein + fat meals for the rest of the night. I plan on eating around 4,000 cals on workout day and 3,200-3,400 on off days. My sister also just started working at a health food/supplement store, so I plan on loading up on creatine monohydrate and BCAA's.
My goal here is to put back on the muscle and size I lost as quickly as possible, and my question is, what type of program would be the best for this? Before I left I was doing this body part split: Legs/Calves, Back/Biceps, Chest/Triceps/Calves, off, Shoulders/Calves, Arms/Core, off. I would consider myself to be an intermediate lifter, as I have been training for three years, though only two years training hard and with proper knowledge/technique. Thanks for any input.
EDIT: Does anyone know why my avatar looks 10x bigger than everyone else's?