How to approach program after layoff?

[Kleen]

Hey guys,

Been completely out of gym for 4 months. Lost nearly 20 pounds, gained some typical dad bod fat from eating pretty shitty.

Was training for about 10 years straight from the age of 15. Was probably going to use Fortitude Training or Big Beyond Belief as my program, but I'd like to do a little recomp.

Anabolic diet is my favorite way to eat, would you guys go straight into a deficit or eat around maitenance in my situation?

Not sure if the 4 months of eating like poo has crushed insulin sensitivity or not.

Thanks





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Depends, you in a rush to lean back out or not? I would probably start back at maintenance first to see how that works out for you. The energy demands are very high with this workout. Lots of EPOC on every training day. So you may find yourself leaning out decently quick while eating at what you assumed would be maintenance.

Insulin Sensitivity should jump up pretty quick once training, and if following the Fortitude Training style of eating you won't really be having carbs at any other time than the peri-workout window. Well, unless you workout late at night and need carbs first thing to finish replenishing your glycogen. So insulin sensitivity "shouldn't" be too much of an issue there. Between the meal timing and Glut4 activation from resistance training your insulin sensitivity should be up to par pretty quickly if it isn't already.

If in a big hurry to lean back up then I think you already know your answer. Go in with an intentional deficit until you reach your composition goal then start eating for gains at that point.