Hey Doctors,
first Thanks for your Input and Help! <3
Im here in Germany covid-19 quarantine with:
2 Dumbbell
10KG Bar
70KG´s of weight (fills the bar, nearly only 2kg plates)
Body: 90-93KG / 193cm
1RM Stats of your calculator in Hyperthrophie 1 Template:
Frontsquat: 99kg
OHP: 65kg
RDL: 113KG
Bench: 115kg
Sumo: was about 200kg before covic-19.
Goodmornings: noted 66 x8 @8, but just started learning the movement
Sealrow (Dead): 120-130kg
1 Rack
1 Place where i can do Chinups
1 Belt to add weight for the Chinups
My Goal Nr. 1 is to improve my Bodycompostition.
The thing is, i was overweight in the past.(135kg at 16 years),
Starved down with 0 clou of nurtrition / training and then built ALL my strenght in a big calorie deficit with some days, i guzzled about 2-3k calories above maintanance.
My Training Back then was simple Leangains of Martin Berkhan.
I Know 93KG arent alot for my Heigth, but because of my Skin, i feel like a Waterballon half Full all the Time when i Bulk and look out of Shape VERY fast. I will Look awesome all the time.
My Question is, How should i Train / Eat in these Times with my 80kilos i got , to get Leaner and built Muscles.
Down are some pics
Your Help would be very cool, thx 
my clean my Room tommorow
probably.
Today while Training:
Yesterday after Training, lel 2018 Summer at 86-87 KG
[IMG2=JSON]{“data-align”:“none”,“data-size”:“full”,“src”:“https://forum.barbellmedicine.com/core/image/gif;base64,R0lGODlhAQABAPABAP///wAAACH5BAEKAAAALAAAAAABAAEAAAICRAEAOw==”}[/IMG2]Thanks for your Time