Strange Situation/Fitness Level i've got myself in

[chubbsyt]

I've tried to use the search function, nothing fits what I'd like to. If there's a more appropriate place to ask this, please advise.

I lost around 15 KG doing Keto up until late November last year, or at least extremely low carb combined with bro splits/somethings PPL. I find the challenge to do something more difficult than just reducing my CICO deficit a greater than usual, something that keeps me far more motivated to not slip up. Motivation isn't an issue for me, organization is.

Last Novemeber I had a serious right hand injury (im right handed) which led to an inability to go to do exercise besides months and months of physio and I've gained **** ton of weight back.

I've since gained a new job, 3 days from home, 2 days commuting 2 hours away, so i'd like these two as rest days and I can add a day or two at the weekend. I'd like advice on structure of a workout plan for someone in my position who's now gained around 80% movement/ability to use strength in my injured hand where I can stick to low carb and most importantly something that I can continue my 3 runs per week in which i do with my brother. I understand as much as anyone, those first leg workouts back in the gym are writeoff for a couple days but i'd like something that won't be writing off my legs week on week.

IM NOT ASKING FOR A WORK OUT PLAN. While that would be even better, I'm really just after a suggestion on something commonly available that will fit my situation. If anyone can recommend low carb related supplements that may aide the journey please do.

[paulinkansas]

Medium Chain Triglycerides (MCT) are good on low carb. Coconut oil. Get the virgin expellier pressed.

[SuffolkPunch]

Your legs will adapt to weight training without excessive DOMS the day after if you do it with moderate frequency and ramp up the per-session volume, starting with a small workload.

So you have 5 days, how you structure it isn't that important but aim to put the running on a different day to lower body work, aim to work both upper and lower body muscle groups at least twice in a week each.

[chubbsyt]

Your legs will adapt to weight training without excessive DOMS the day after if you do it with moderate frequency and ramp up the per-session volume, starting with a small workload.

So you have 5 days, how you structure it isn't that important but aim to put the running on a different day to lower body work, aim to work both upper and lower body muscle groups at least twice in a week each.

Realistically it'd be 4 days a week. Those two days with long hours commuting, I wouldn't be going to the gym but that those 5 days cover weekdays. I'd be going again on a Sat/sun to make it four days a week

[SuffolkPunch]

Can you go to a gym at lunch time where you work. I did this for a couple of years, I commuted 4 hours a day to London but the company I worked at had a gym I could use at lunch times.

Otherwise you have no real choice but to separate the running and lower body days as much as you can.