[UND]

Thanks for reply. Well i have had no major injuries, but i think i significantly damage by bi's, About 2-3 months ago, on my warn up reps after doing 6-8 reps it felt like i had done my usual workout till failure. And i kept on pushing it further like doing my normal routine but with less intensity thinking it would get better. Since it did not, i took 2 weeks off working out biceps, did not feel right then 2 weeks ago stooped weights and cardio.

They still do not fell great. For e.g. if sitting and flex it does feel after a workout to failure.
My diet has been alright, not fantastic but i have been trying.
I do not take protein by itself, from my diet i don't think i would be getting 200g of protein (1-1.5 g per pound or kg, can't remember), should i be taking whey protein by itself, not sure, my main goal is to fat loss (I'm 200 pounds and . I don't mind loosing muscle but want the fat off, it would be nice to build muscle aswell but guess since i'm 18 still time afterwards.



I usually play cricket sat and sunday +soccer with friends but still work up sweat like my cardio sessions.

How should i structure my routine.