Aiming for a 'New Me' - 3 months challenge

Hi all,

I am a male, 170cm and weigh about 88kg, I got down to about 76kg in July but managed to put on about 15kg since then when I stopped going to the gym. My all time high was 113kg, but I managed to get down to 76kg in about 16 months...with muscle popping..etc.

I am back to the gym now doing the StrongLifts 5x5 program...its not just for men and women dont really have a enough testosterone to put on a lot of muscle and get "bulky"..this plan will just tone them up.

We should all be looking to retain/gain muscle and reduce fat, so that means a diet of high protein/low-carb/medium fat...I hit this by eating a lot of roasted chicken and tuna salads with more bread/rice on workout days but low-carb on my rest days.

Most importantly, eat about .8g of protein per 1lb of body weight (NOTE: 1gm of chicken does not eat 1gm of protein), 8 hours of sleep, and plenty of water. Scale weight can be tricky, so try to go for a Bod Pod or Dexa scan every month (if its not expensive) to track your body fat a bit more accurately....alternatively you can use body-fat calipers.

Track your weight daily and look for a downward trend, water retention can really cause weird bodyweight fluctuations, especially after a carb up.

There is really not that much need for cardio unless you are a runner or playing an intensive sport, you can lose the fat, and look better just thru weights and diet.

I will keep you posted on my program, but right now, I am in a world of pain with muscle soreness.