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I have worked out for a 1 1/2 years prior to being deployed with the army national guard. Belive it or not I have gained some weight/ body fat after spending some time in the hot ass desert of Iraq. I never took my program too serioulsy before but I do want to look half way decent for the summer. Basically I am starting over and would like to have a 20wk program. I couldn't tell you what my maxes are but would just like some guidance. Mainly wanting to get rid of the body fat and gain some muscle mass. Thanks for your help in advance