[romper stomper]

Help required
Due to work I have to train solo and a 7 am. So will never get to the point of over training. It takes me some time to wake up but workouts have been progressing slowly but very slowly, too fcuking slowly for my book. Need tips for motivation and lifting early morning, want to get hardcore again, so will train 6 months to get a foundation then a little juice (Decca).

Now 42 years old I suffered a massive knee injury 3 (rugby) years ago so not lifted heavy for some time. I have a 4 day split and try to train 5 days so will train one workout twice in a week alternating each week.

Check/ biceps
Back/ triceps
Shoulders/Forearms
Legs

Hard to eat breakfast just before workout so any tips on eating times would not go amiss.

Currently 88 kilos (formerly 110) 20 % body fat so any diet routines (weekly not daily) would be helpful. I hate making plans myself as I always break them( with some non descript excuse) if I get given one I stick to it like glue, if you know what I mean.

Thanks all in advance for help and assistance.
Romper stomper

[Freak]

If you are 20%bf you need to cut.

To cut go to bodybuilding.com and check out Layne Pre-contest article.

For bulking check out my primer, post #6:

Help with a diet

[romper stomper]

Well i am not big enough to cut, i need to bulk up massive before i contemplate cutting. I am loosing fat anyway from just starting to lift again down from 25 % two months ago.

[rIPPDUP]

i lift a 3 day split at 6am bud so i know what youre talking about with early morning motivation. the best thing i can tell you is that you should be motivated for yourself and no one else. if you click on the link in my signature you'll see my diet and training split and also various breakdown of what times to eat.