Ive been gone, no gym for 4 weeks and now getting back to it...

[BEEF]

Hi everyone,
Apologies for my absence I've been away, renovating the house and just extremely busy. I've not hit the gym for 4 weeks and I've lost a little weight, which to be frank has pissed me off. So basically my point is, I'm getting back into it as of next Monday, hitting it hard 3 days a week. So really I need some advice on what to do, as my previous routine was a 5 day split.

So can you please help me out and recommend a 3 day split to me, and also any advice when getting back into lifting? How about eating, bare in mind I'm working a Monday to Friday 8-5, and i'm out at a different place each time and not in an office, so what can I do for my diet?

Thanks for all the help, and It's great to be back

[Bad Bob]

Welcome back Beef!

The lay-off WILL have done you some good. So don't stay pissed off!

Here's a split for you
Fronts
Backs
Legs

[Jack Tragic]

Indeed Beef! Your joints will now be totally pain-free! Heavy squats, benches, skullcrushers, deads...it's all good now bro. Take advantage man! On occasion I will take a solid week off from training. The pain just dissapears from all my joints during this time! When I come back to train in the gym I am so fresh it's illeagle!!

[p.s.]

As you're only working 8-5 why the can't you hit the gym 5 days a week? As far as eating goes invest in a cooler and stock it with protein shakes and high protein foods that will allow you to eat/have a shake every 2-2.5 hours.

If you really can't hit the gym 5x a week then monday should be legs, tuesday chest shoulders and biceps, and friday is back, rear delts and triceps. This will work well but IMO the 5 day split is still best.

[BEEF]

Thanks for the replies guys. 5 Days a week might be possible p.s, I just want to find out what is possible first. On a positive, I went back to the gym for the first time a couple days ago for a chest workout and my last set was 4 reps at only 22lbs lighter than the heaviest set (for reps) that I'd done before. Very happy

[jugg]

wasup my brother! good to know that ur still hitting the gym when you can, sound like u a busy man!

[BEEF]

busy as hell man, just got back from working away in London, tired but training legs tonight