Need some help determining routine

[100mgbluepill]

We will start with a little info on myself. I used to be 230 5'11" but over the past 5 years i have gotten down to 175 by working out dieting and so forth. I am now left with a lot of stretch marks and im decently strong with some muscle tone but not much. Im left with a 5 pack I have 3 abs on the right side along with those rib muscles but my left side is completely different. Some rib muscles are bigger than others and my ab muslce right below my ribs is practically not existent.

Im looking to get really toned up. Im not looking to get big or anything because im going to be playing pro paintball and i want to be in the best shape of my life. I need to know what would be the best diet to have, what i should do at the gym, ive also looked into some roids but like i said im not looking to get huge. So if theres anything i can take to give me a boost so to speak, im all ears.

As far as vitamans i plan on taking fish oil, vitaman supplements and whey protein that you get in the bag. Any other reccomendations?

To sum it up, i want to be quick, strong and in shape to play multiple games back to back. I need engergy to make quick bursts and be able to get my energy back within the 5 minute breaks we have inbetween matches. ALL HELP IS APPRECIATED!

Thanks in advance-100mg

 

[TakeItAll]

Sprint training buddy would be your best bet I would imagine.
5x100metres or yards jogging on the way back to recover, practice your breathing to get your heart rate back under control quickly
5 x 50metres jog back
5 x 25metres

If you put in maximum effort on those sprints it'll improve your speed for dodging around between cover. I'd be doing some agility work too so you have really good balance and well conditioned calves.

Last but not least I heard the other day from a buddy that I do kettlebell training with that an exercise military types did back when he was in the forces was hold a weight plate or in our case it was a kettlebell in front of your body by pressing onto it with your palms from each side then doing your bicep curls with it. Apparently it really steadies up your aim training your chest that way.

 

[100mgbluepill]

Ive already started the running process, i try to run about a mile everyday and do 5 laps up this huge hill running as hard as i can.

I can get gear, i just need to know how much to get so its not over kill. I want to be lean and cut like a mofo.

 

[TakeItAll]

Then start doing tabata interval training or some other kind of interval training. From my completely inexperienced point of view I don't think adding any gear is going to do anything for you at all.

 

[p-mo]

Get a decent freeweights routine (look at Starting Strength by Rippetoe) and keep hitting the gym. Sprints rather than distance is def the way to tone up if you still have weight to lose (which you probably do). If your looking to define the abs a bit better make sure you include some hanging leg raises and some leg drops (I like to do them with a medcine ball between the feet) as well as crunches and ab machines.

Circuit training isn't a bad idea for all around fitness- maybe try a circuit that is something like 5 chins->10 pushups->10 Burpees->10 crunches->1 min sprint (or row). Do that 4-5 times in a row for a good all round fitness routine.

Yer using roids at this stage would be pointless....