Find a good low volume, full body workout based on compound movements. Do that three days per week. Stick with it for a year using progressively heavier weights.
Consume slightly more than maintenance calories ensuring you're meeting protein intake requirements. If you start to get noticeably fatter, cut back slightly. Your aim is optimal muscle gain, minimal fat gain.
Reduce your overall life stressors and make sure you get plenty of sleep.
At the end of the year you should be noticeably bigger and stronger. Then, you can think about how much cutting you want to do and how to go about it.
Consistency is king. Good luck.
Consume slightly more than maintenance calories ensuring you're meeting protein intake requirements. If you start to get noticeably fatter, cut back slightly. Your aim is optimal muscle gain, minimal fat gain.
Reduce your overall life stressors and make sure you get plenty of sleep.
At the end of the year you should be noticeably bigger and stronger. Then, you can think about how much cutting you want to do and how to go about it.
Consistency is king. Good luck.
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