Hello all,
I had elbow reconstruction in college a few years back, so I fell way out of rhythm and took a few years off from working out. For the past six months, I've been slowly getting back into everything. i currently weight train three days a week and do cardio three days a week (bfl). I'm ready for a change in my training and I was wondering what you guys think would be a good split to get started with. my stats are 5'11, 192lbs. around 10-11% bf.

any help would be greatly appreciated.

Diesel,

Can you give us some more details to your goals? It sounds like your 192# frame is pretty lean at 10% body fat. That's a great start. I would assume you would want to add more mass while keeping it lean muscle mass. As a physical therapist, I would recommend that you check your ego at the door and don't get too heavy before your joints (ie: your elbow) are ready for them. Have you got a BI advisor yet? I think that will really help you the most. Someone on this site once said, "it's 80% nutrition and 20% exercise." And i believe them. There will be plenty of suggestions from great people as to what workouts you should do next, follow their advice, they are wonderful people. I have started the 7/70 program about 15 days ago and really love it. But with your previous medical history, I'm not sure that would be one that I would suggest for you. But you know at what stage of the game your old injury is. If you are back to 100%, you might want to look this program up in the search engine. Good luck.

I am 100% recovered and my elbow feels better than ever. I really would like to get my bf % to around 7-8% and add some lean muscle mass. I just submitted my info to beverly int. and I can't wait to get back my diet plan. I'll go google the 7/70 program.

Thanks!