1.5g Protein / lb Bodyweight
1.0g Carbs / lb Bodyweight
.25g Fat / lb Bodyweight

Use this as a base and adjust from there.

You can throw in high carb day and lower protein.
Also you can drop carbs down to .5g and up fat to .5g

Hope that helps. Just ask if you need more.

good advice Dirk!
You can play around some with your carb levels depending on progress. Keep the complex sources earlier in the day, such as old fashioned oatmeal, brown rice, sweet potatoes/yams, beans/legumes and tons of fiberous veggies througout the day. Post workout make SURE that you are including a whey/dextrose mix for recovery! To adjust carbs perhaps on non training days, you'll cut out that shake which lowers your overall carb intake.
...Dont neglect your EFA's either.. these are essential in every diet, bulking or cutting. flax oil, olive oil, fatty fish(or fishoil caps), hemp oil, nuts/seeds in moderation. just to note, no fats in your post workout shake or post workout meal.. you dont want to slow the rate of absorption of nutrients into your muscle cells that much.
...LOTS of water, over 1 gallon everyday. an addtional supplement of ephedrine and caffeine can help give you a boost, as well as drinking plenty of green tea.
.. as for cardio, begin with 4 days per week.. altering between interval style for 20 minutes or so.. and the other being a more moderated paced session 30+ minutes.
..finally, if your prone to stress make sure that your getting ENOUGH sleep everynite. this is crucial to ward of stress and aid in recovery.

if theres anything, feel free to ask

ive had pretty good success on a cyclic ketogenic diet-ckd. good post here by a guy who swears by it http://www.steroidology.com/forum/s...&threadid=10315

Thanx for you reply's.

I have one more question? In Dirk reply, I should be eating around 12Cal/ lb Bodyweight. But like I said I didn't lift weight for more that a year. With those 12 cal/ lb Bodyweight will my muscle memory come back, or should I up my cal to like 15 cal/ Bodyweight and cut after??


Thanx

If you are looking to regain lost muscle ideally shoot for 15x your body.. 12x is too low to gain muscle, 15 is even low..more maintenace..really depends on your goals.. are you aiming to gain more muscle or cut bodyweight. its far to difficult to even attepmt to do both at the same time.