detrained, fat, and little muscle.

[manic77]

This past year I had to take off working out due to a low back injury and almost completely atrophied and gained a decent amount of fat due to eating the same I did when I was active even though I was barely moving.

Anyone been in this spot before. Was wondering if i should cut all the fat off first or try a recomp. did a recomp before but i had some decent muscle when i did it and wasnt as fat as i am now. also was wondering if anyone was in the same spot if muscle memory exists and if it would take long to get back to what I used to be at.

 

[DECLAN]

This past year I had to take off working out due to a low back injury and almost completely atrophied and gained a decent amount of fat due to eating the same I did when I was active even though I was barely moving.

Anyone been in this spot before. Was wondering if i should cut all the fat off first or try a recomp. did a recomp before but i had some decent muscle when i did it and wasnt as fat as i am now. also was wondering if anyone was in the same spot if muscle memory exists and if it would take long to get back to what I used to be at.

If you have been muscular before and especially if you have been holding the weight for years, it is definitely possible to gain most of it back.

I stopped working out for close to a 7 years, then started training again 2 years ago. I have lost most of the body fat I put on while gaining back some muscle, my weight didn’t change that much for the first 6 months.

I cleaned up my diet, ate at maintenance and reintroduced a decent workout split for the first year, i was on trt the though. You can push yourself till you progress stalls and decide which way to go when you do, either cut or bulk.

Good luck.

 

[buck]

Start working out and cut calories. Your body has plenty of stored ones it seems. Just get in enough nutrition, healthy fats and protein. keep carbs low enough to loses fat. You will regrow muscle for awhile till the fa stores get low.

 

[HeavyLiftr]

This past year I had to take off working out due to a low back injury and almost completely atrophied and gained a decent amount of fat due to eating the same I did when I was active even though I was barely moving.

Anyone been in this spot before. Was wondering if i should cut all the fat off first or try a recomp. did a recomp before but i had some decent muscle when i did it and wasnt as fat as i am now. also was wondering if anyone was in the same spot if muscle memory exists and if it would take long to get back to what I used to be at.

Pictures would help.