New Routine and Tips on Supplements - Please Advise

[rm_prez]

Ok, i used to hit the gym hard, healthy diet and only protein. Its been 3 months, now i need to get[/b] back into the game.

I bought XPand-Creatine, and will purchase protein (not sure which is best).
I plan to hit the gym 2 times a day, short session in the morning, then a longer session in the evening.

I gained about 10 lbs of fat during the summer which puts me at approx 170lbs standing at 5'10''.

goal is to bulk up AND loose the excess body fat that i have. i have a faint 4 pack left, but the beer gut is still present.

I used to weight train for 1 - 1.5 hours then cardio for about 45 minutes after. But like i said, now i need some professional assistance to optimize time in the gym.

Also if someone can refer me to a site maybe? that has a good food plan for goals, that would be greatly appreciated. Also suggestion for what protein i need and a good exercise program to help me bulk up.

Thanx a lot in advance for all your help, and if there are other sites i might be able to get questions answered, or read more on, please advice.

Cheers

[swanso5]

- you don't need creatine yet so hold off on that
- there's no real difference between powders so just get the most you can get for the cheapest price
- 2/day workouts...why???
- you gain and lose wt at the same time...lean down first
- 1hr a day maximum with at least 1 day off a week
- for 3/week program search "The Waterbury Method"
- for 4/week search "Big Boy Basics"
- for food you'll need 6 meals a day...3 am meals of fruit and protein then 3 pm meals with protein, veg and salad...a 7th protein shake meal after training will need to be included to...food is easy as i'm sure we all now what's healthy but most find the compliance part hard

[rm_prez]

thanx a lot for your help, So you suggest i lean out first, some HIIT with muscle training, then try bulking up?

What are good easy sources of protein for the afternoon meals you mentioned, besides the protein shake?

[swanso5]

- only have shake after training, not at any other time
- protein snacks - tins of tuna, sardines, cottage cheese, dinner left overs, yoghurt and meat of any kind