New guy needing help

[Richardj]

Hi guys and gals,

 

i am new to the site but not to the gym, I have been attending the gym for the last 10-15yrs but only recently in the last 3yrs taken it seriously with diet and training.

 

it all started 3 years ago playing rugby I quite badly dislocated my knee rupturing everylignament requiring a full deco structure! With month off my feet I balloon to 158.8kg and I'm only 5'10 so as soon as I could I dieted and trained my butt off getting down to 121kg but now I have hit a plateau and need some help! Ideas on training workouts and food so here I am!!

my goal is to lose more weight but gain muscle and tone! Belly fat is the hardest to lose!!

cheers guy and gal for taking the time to read this