Getting Cut, Good Advice Needed

[pastdoubt]

Okay, I just started back working out (sorta, after about 3 - 4 months not working out, and 1 and 1/2 years training experience w/ decent results) and I've put on a good bit of fat. What should I do diet and training wise (sets, reps, rest, frequency - I am totally lost, I've never had to train to get cut before because I've never gotten this lazy)? I am 17, 5'11, 208lbs probably 25% bodyfat (though I could be rounding a little high on that?) My last failed diet was less than 1500 cal per day (in an effort to lose as fast as possible ) and my training looked something like this:

Day 1 - Chest, Back, Shoulders, Biceps and Triceps
Day 2 - Quads, Hams, Calves, Abs
Day 3 - off
Day 4 - repeat

Everything was 2 sets at 12 to 16 reps - 1 minute rest in between

I currently have access (at my home) to an adjustable bench, squat rack, dip station, adjustable dumbbells, and hi/low cable (only 1, it's on the squatting cage).


P.S.
I am only 17 and have to go to school so CKD/TKD is out of the question!

 

[bridpop]

Caffeine
Ephedrine
Yohimbe
Low Carbs
Cardio
Steroids
T3


= Shredded


8)

 

[gymtime]

Some general suggestions,

Diet should be 2500 - 2800 cals per day, 325grs protein. Low carb, low fat but not no fat. Do a search on diet to learn more.

30 - 60 minutes of cardio, 3-4 days per week, preferably in the morning before breakfast. Wait a half hour before eating.

Lift heavy, 3 sets for large muscle groups, 2 sets for small. low reps (6-10).

Lift 3 days a week: chest/tris, legs, back/bis/shoulders.

Again, this is all general stuff. It's a guideline, not an absolute. It works for some people, not others. Read a lot, use the search function. Learn as much as you can. Try this for a couple weeks, see how it goes.

 

[needsize]

I'm not going to get into the actual weight training program as that's too individual, but this always works when I cut up. I use the ECA (ephedrine, caffeine, aspirin stack) as a base to the diet. I diet every 2nd day so my system doesn't have a chance to get used to the ECA or a set level of calories. On the diet days, I take the stack 3x spaced out over the day on an empty stomach, and aim to train, ie, cardio, weight training 2-3 times, even for just 20 minutes, at a time. Using this I lose 3-5lbs of fat per week, only dieting 4 days per week, usuall 1/4 to 1/2 inch per week off my waist, and that was before I started gear. Glutamine works great to keep the muscle you already have.