Help with diet after 1.5 years off weights and nutrition - recovered alcoholic

[Archanic]

Hey guys and gals. I am looking for some help.

Super quick back story: Was in incredible shape, about 5'6" 175-180lbs and 9-12% BF depending on conditioning at any given time. Super clean diet, warrior in the gym when I train, and fun on the weekends. Started hanging with the wrong crowd, had person issues and became a legit alcoholic, stopped working out gradually and my clean diet became replaced with fast food and frozen pizzas. Was drinking hard 4-7 nights a week, and I mean HARD, I went down some dark roads and I am a young guy. Happy to answer questions.

Currently about 182-184lbs and 15-17% BF. Obviously my strength and stamina has diminished drastically in all areas.

So I messed up, but I have righted the wrongs in my life and now want to get back in shape like I was before. Ideally I would "recomp," but I am no idiot and still have all my previous knowledge from bodybuilding between the time I was 16-21.5

I've been out of this amazing game/sport/lifestyle for too long! I was hoping for some help in finding an appropriate macro nutrient breakdown for how I should approach losing the fat I gained in my drunken stupor while beginning to regain the muscle mass and strength I lost. I was unsure about maybe trying IF (which I did before and liked), or a low carb diet, or maybe 40/40/20. Just looking for some advice and ideas about what I should try and do with my calories and macros given my situation. Maybe I should just cut drastically for 4-8 weeks then worry about mass... idk! Hope I prove to myself muscle memory is a real thing.

Much appreciation and I am looking forward to your advice and to getting back on the right track with my diet and training!

[bkp25]

I have a couple close friends who have become alcoholics since we all turned 21 and they're both turning a corner in life, so congratulations on your choice, i think it's great for you to be accountable and take control.

[AFC96]

If you are looking to recomp, eat a slight surplus or just at maintenance. You will experience faster gains, as you used to lift prior to the "addicition".

Start by calculating your TDEE. Click the link below:

http://forum.bodybuilding.com/showth...hp?t=156380183

Do not use ratio as it is outdated.

After that, pick a beginner's program, such as ICF5x5,Fierce5,SL or SS and regain those strengths back!

[Archanic]

I have a couple close friends who have become alcoholics since we all turned 21 and they're both turning a corner in life, so congratulations on your choice, i think it's great for you to be accountable and take control.

Thanks man, taking control is key.

If you are looking to recomp, eat a slight surplus or just at maintenance. You will experience faster gains, as you used to lift prior to the "addicition".

Start by calculating your TDEE. Click the link below:

http://forum.bodybuilding.com/showth...hp?t=156380183

Do not use ratio as it is outdated.

After that, pick a beginner's program, such as ICF5x5,Fierce5,SL or SS and regain those strengths back!

Thank you also, this is helpful. Appreciate it! repped you both

Anyone else got any ideas as far as types of diets that may be useful in my current condition with my goals? I'm no stranger to harsh and/or disciplined diets...just haven't followed one for a while.

[AFC96]

Anyone else got any ideas as far as types of diets that may be useful in my current condition with my goals? I'm no stranger to harsh and/or disciplined diets...just haven't followed one for a while.

You do not need a diet plan. It will limit you and make you have a bad relationship with food. Eat whatever you like to hit your macros/calorie goals(with micros in check).

Micros are minerals and vitamins that you can get from vegetables. Eat at least 2 servings of vegetables/fruits a day.