Getting back to my former self after 1 year

[uamaverick]

I haven't lifted weights in over a year, mainly due to a nagging injury that turned into a severe injury over the course of time. I ran into an old lifting friend of mine the other day, and his first remark was, "Man, you're getting fat!" I looked at some pictures of myself about 2 years ago when I was at 5% bf, and he was right. My face is very bloated now. I've been putting off getting back into it for a while, out of fear that I'll get injured again and out of stupid vanity of myself because I can no longer bench 300.


Anyway, that's my story. I know I can be serious about cutting down, but I don't know where to start. I measured and I'm at 13.7% bf. 5'9" 171 lbs. At my peak a few years ago I was 195 @ 4.8% bf. I've got some work to do to say the least.

I think I want to use Tom Venuto's diet plan, because I based my diet theory off of his book, and it worked quite well. Last time I bulked, then cut, but I want to cut first, because I still have a good bit of muscle somewhere underneath all my fat I've built up.

His 2500 calorie plan looks like this:

Meal 1

100% rolled oats 1.5 cups
fat free milk 2 cups
grapefruit 1/2 large

Meal 2

100% rolled oats 2/3 cups
egg whites 4
whole egg 1
banana 1

Meal 3

brown rice 1 cup
chicken breast 4 oz
broccoli 1 cup

Meal 4

salmon 4 oz
green beans 6 oz
baked potato 6 oz

Meal 5

lean sirloin 5 oz
asparagus 10 spears
yams 4 oz

Meal 6

tuna 4 oz
light italian dressing (he recommends it, I prefer no dressing)
salad 2 cups
whole wheat pita 1

Macros (PCF):

34%/52%/13%

216 g protein
328 g carbs
37 g fat



Thoughts/comments are welcomed. Thanks.

 

[LMOB121212]

Looks solid to me---im curious what was the injury??