new to bb4u - help!! need some advice!!

[neal101]

hi, just joined on to bb4u yesterday
need some advice in terms of training and nutrition..
i'm 23 years old, weighing at 83kg and 6 foot 1 inches tall.
it's been a year since i stopped training, i stopped last june but now i want to really get back in the gym, hitting the weights and eating right.
since i've stopped training i've put on alot of weight maybe around 9kg.
just before i stopped training (a year ago) i could bench 70kg doing around 8-10 reps without any help..but i finally started training again yesterday and was sorely dissapointed with how unfit i had become.. i could only mange 48 kg. doing sets of 10, 8, 6, 4, 3 reps with help on each sets... i understand because i was out of shape i would not lift as much as i could before but it came as a big shock just how weak i had become..
can someone please advise on a good course of action to get back to where i was before i stopped training.
also my diet hasn't always been as good as it could be, are there any good foods or recipies that i could use??

i plan to use this training schedule i found in men's health magazine, its called 'the ultimate fat burning workout'
monday: 3 sets each of 10 reps

barbell squat
barbell bench press
farmer's walk on toes
45-degree travelling lunge
wide-grip seated row
swiss ball crunch

wednesday: 3 sets each of 15 reps
leg press
good morning
wide-grip barbell bench press
towel pull down
45-degree lying dumbell row
towel crunch

friday: 3 sets each of 10 reps
dumbbell split squat
romanian deadlift
twisting shoulder press
press-up bridge
one-arm lat pull down

MY MAIN GOAL RIGHT NOW IS TO BUILD MUSCLE WHILE LOOSING THE EXCESS WEIGHT I'VE PUT ON SINCE LAST YEAR..
PLEASE ADVISE IF THIS IS A GOOD ROUTINE TO USE OR ADVISE ON AN ALTERNATIVE..
ALSO I KNOW I REALLY NEED ALOT OF HELP ON MY DIET...
PLEASE HELP!!

thanks in advance,
neal

[HammerTech]

Welcome to the forums. You'll get lots of help here, just don't be afraid to ask questions.

[vis1798]

Welcome!!