I'm an experienced lifter but no so good w/ the supplements and eating right. Last summer i was in a bad car accident so i've been on for about 7 months and lost a whole bunch of weight. I've been waiting for the day i can step back n the gym n that time has come. I'm hitting it hard n ready to go. I have alot of weight to make up and i want to do it right. I'm about 180lbs n i need to get back to atleast 200 by summer. I want the right type of weight though. How much protein should i be taking in? 350 grams? What kind of protein? Example of good shakes / bars / etc. What should my daily meal plan look like?
I hate tuna so dont bother
i know the basics but just need some direction. Thanks