Diet and training to get back into shape....

Good Evening,

I have started back at the gym after a lengthy time of due to a shoulder and knee injury.

I must say i am loving being back in the Gym, feels really good but i need help.
I did a basic cycle a while ago after a lot of research from this forum and advice from admin and DJ and wow i have never felt that good then or since then.(got injured shortly afterwards)

I am now ready to get back into it and know its going to take time and not to rush it, so i am asking for help with a good diet and training program, i am not sure if DJ is still around for some help.

I want to get back into shape over the next 3 months then look at doing my second cycle.

Thank you again guys and girls.

Good morning ....what do u mean by getting back into shape ...overweight ? diet stickies keto diet ....

Thanks for the response.

A little over weight , before i got injured, i was 95kgs, 1.82cm with 10- 11%BF now i am 92kgs and about 20%

So i want to slim down get the BF back to 14-15% before i start a cycle.

So diet is key and also a full body training program. My weekness is i need to be guided otherwise the ADD kicks in and i go of track, when i commit and get into the zone its fine, its just getting there is the hurdle.

All in the mind ...use the search function for a keto diet to start off basically protein and fat no starch...fibrous carb green veg or salad u can eat as well but keep down to 2 meals per day for the first 2 weeks then 4 meals with veg then add coulorful veg after 4 weeks ....cadio and weights...goodluck

What medication do you use for ADD and whats your age ?

I dont use any meds.

36 YO

Fat loss option to consider..

3F