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  1. Hi All, First time posting here. So I have found myself in a bit of a dilemma. I am almost 23 years old, currently weigh 86.1KG or 190LB for some of you and I am around 178CM or 5'10'' probably at 18 - 20% Body fat now. My relationship with the gym has been very complicated I have been on and off with it since I was 17, I would stop going to gym when I was happy with how I looked in the mirror and this has been going on for the last 5 - 6 years. So, I kind of know my ins and outs with it. I have had a good physique before around 10-12% bodyfat, but I recently let myself go for over 9 months now. I am looking for a quick fix to get my old physique back of which I had lost most of my strength and gained subsiquent amount of fat around my torso and legs. I just recently took up playing football/soccer 2 - 3 times a week and just got a gym membership again. What is the most efficient way to lose fat and build muscle simultaneously, I have done it plenty of times where I let myself go and I have this thing called beginners luck or what some people may refer it to as muscles memory. What sort of program should I follow, as in strength (3 - 6 reps) or hypertrophy (6 - 12 reps) or (endurance 12 - 15 reps), I used to just mix them up or have phases where I implement hypertrophy for the first 6 weeks and then do a lower rep hypertrophy around 6 reps to maintain my strength or muscle. Please kindly recommend what you think would be the most efficient way to reach my goals which is to get back down to 80KG and be around 10% Bodyfat. On a side note, I am a hard gainer for my chest it seems to grow really slow in comparision to other body parts of mine what would you recommend for this case. Also, would it be okay if I skip some leg days considering I play football 2 - 3 times a week and would like to have lean legs. PS - My body type is 63% Endomorph and 37% Mesomorph, so I tend to gain muscle easier than losing fat. Thank you and have a nice day. Many Thanks, Curiousconner