Need diet advice

[Gcanter]

Getting ready to turn 45 in a couple of weeks and I have not been to the gym in 2 years. I started an office job 2 years ago and it has been a lifestyle change for sure. I went from being on my feet all day long to sitting all day long. The only exercise I get is from disc golf. I typically play 2-4 rounds every weekend and end up walking about 20 miles. My weight is in a good place but I have noticed a big loss in strength. Especially fast twitch muscles. I'm stepping back into the gym now and I'm trying to figure out a good diet plan. I currently eat only enough calories to maintain my current weight. I don't care about muscles for show. My main goal is to gain back some lost strength and be healthier.
This is what I plan doing starting Monday.

Workout- Max OT workout plan
Diet- low carb food with some carb free protein shakes and creatine. I'm going to up my calories but I don't want them to turn into fat.

I'm open to any advice.

[blue9steel]

Start with something like stronglifts 5x5 and run that till you reset everything at least once, then you can look around for strength focused plan like say Juggernaut method or powerliftingtowin. That handles the strength side of things.

For health you'll want do some form of cardio that gets your breathing & heart rate elevated, though if your frisbee golf sessions are intense enough that might not be necessary.

For diet you need to control your calories while getting sufficient protein and not going excessively low on fat.

[PhDPepper1111]

Agree with blue - basics are good.
You are increasing your activity and not needing to lose weight, so you might need to even increase overall intake with a focus on protein.
Good luck!

[OldFartTom]

Stop taking creatine since you are not bodybuilding.

Eat real food as much as possible, don't rely on shakes and supplements. They can be useful (especially keeping protein high when at low calories) but these are supplemental after you have got a good diet. Be a good boy and eat up your FRESH VEGETABLES

Take the advice in the 2 posts above. Pace yourself for this like an ultra marathon not a sprint

[weiss1967]

this is what I plan doing starting Monday.

Mondays reserved for tooth xtractions and prostate exams. Go for Tuesday.

[Bosko]

Mondays are for billing meetings and incarceration releases....go for Tuesday

[NikkieJenner]

I can relate your daily routine with mine, stuck from 9 to 5 in my cubicle and then coming back with less strength, really having this feeling is very annoying. But you can do some aerobic exercise, I don’t prefer to go to the gym but daily I get up early and go cycling for 6 miles in fresh air. Fresh air fills every part of the body with more energy and as I am vegan so along with some lite aerobic exercises I take multivitamins based on my dna from ginihealth to maintain the necessary vitamins that help my body to digest food and maintain balance of hormones. This is all I can do with my 9 - 5 job, you should also try to invibe that.

[isaacr65]

Mondays reserved for tooth xtractions and prostate exams. Go for Tuesday.

OMG lol

[Corbets]

Stop taking creatine since you are not bodybuilding.

Why that? Creatine helps muscular endurance more generally, and has also been shown to have cognitive and other benefits. Aside from the apparent non-responders, there doesn’t seem to be any reason for anyone to ever not take creatine…