Bad cycle, change it! Diet content should always reflect your end goal along with running the right gear to achieve that very same result. Get on a good run with the right gear and eat appropriately.
Sounds like you need to do some good research and fact finding first.
Get back into the grove first for a few weeks then gradually start to integrate supplements and such into your plan. Always a ton of good advice here to be found.
Congrats! The first step is always acknowledgement. As stated above set your goal, visualize your actions and execute your plan! Start back a lil' slow and gradually work your way back into things, you'll notice things tend to fall into place as they did years back. The difference is that now...
I started training again at 43, good diet, hard training and running some gear helped me make some substantial gains! It's never too late, but you should always do your research, train carefully and diet properly.
Do Work!
Yes your body can replicate, often though to achieve the same results that you previously experienced you may have to adjust your training/nutrition regime.
All in all you can do it again. Do work!
Gyno starts as a small lump and grows from there.
Example: during the stages of colds/sore throat your lymps get swollen in your neck area (small lumps) similar to "gyno".
It's most likely fatty tissue. No worries, unless you've been running gear that would promote it.
There are a few avenues to achieve your goal. I may be missing something here, but from what you provided doesn't seem to put you out of proportion.
PM me if I can help you in better detail.
I have a similar story as well, PM me for details if you'd like.
I did fine after starting back up, no issues, but certainly some things to keep an eye on.
Jumpshot903 has a point as do others. If say mixing up your routine for maximum benefit would be much better.
Arnold had his famous "push/pull" routine which I incorporate from time to time.
Chest/Back
Bi's/Tri's
Legs/Shoulders
At 6'1" & 230 I too also had this same problem. I lowered my rep weight and increased to 12-15 reps @ 4 sets ea. I also started alternating DB's and really mixed in the incline/decline more so than FB. My chest responded almost immediately.
Hope it helps.
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