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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 or my body fat but I would guess around 18% and I am 5'11" around 185 pounds. I would just like some guidance. Mainly wanting to get rid of the body fat and then 2nd gain some muscle mass. Thanks for your help in advance