Advice on i.f. + keto....
i have a question. i am 46 years old and im ashamed to admit that i weigh 460 lbs. I used to workout at 4;30 am 4 -5 days a week...eating 6 sml meals {body for Life} i went from 438 down to 375 over 8-9 months. but after my divorce, i started stuffing the junk food and slacked at the gym.i dont drink,smoke, or do drugs, ...due to medicating with fast food, i put on 90 lbs. i am sick and tired of being a fat pig. i did Atkins years ago, lost 125 lbs. , it all came back cuz i started eating garbage again. anyway, i want{need} to turn my life around and drop weight now. i have been doing SKD for a couple weeks, i went from 472 to 460 . i have started lifting again, and am planning on lifting 3 times a week. i have bad knees, so cardio is limited. but i am open to advice. obviously my main focus and goal is fat loss, but still like to build muscle . im thinking of doing full upper body routine twice a week, and lower body/abs once.{ body for life} resting only 45-60 seconds rest between sets. do you think skd at my size is best for fat loss, ive read up on Intermittent fasting, i wanted to know how keto worked while you did I.F. Do you think this is best for me to lose fat, im on disability for next few months due to knee pain, so im flexable to when i go to the gym... what do you think for lifting plan. ect. i want to lose 60-100 lbs asap... i know slow weight loss is better, but its either this way or docs want me to consider stomach surgery...i dont want to do that. i just have soo much fat to lose...its depressing when i consider im almost 500 lbs. at 5'10..i probly need to lose 225-245 lbs.long term ,but i did it to myself . my immediate goal is get down to 400 lbs.... i have 3 boys, 13,10,&7. i very much want to live and be an active dad for them. thank you in advance for your help
thx, Rich