what is your height, I ask cause regardless of your diet your you need to make calories. Here is why, if you don’t your body will shut down.
Example, I was 25 when I got out of the Army, and was injured in Iraq and had back and knee issues from combat. So working out was hard, but I lifted 4 days a week and did cardio 4 days a week. But I ate 3500 calories plus a day. Now I am 6’4’’ and at the time 230 to 245 depending on the beer that week. No Paleo, or Zone or whatever. Ate meat then veggies then bread. And anything I wanted.
So after I got surgery and a office job I got fat. But here is the kicker, I was 275, now 250. In 3 months. But it took more time cause as you age you get better at keeping fat and doing less.
WEIGHT LOSS is COUNTER INTUITIVE. Meaning when I started to eat only 2000 calories a day. (I need 2300 to 2500 to stay up and around from day to day) I kept my fat and started to loose my muscle. (your body will take muscle over fat any day of the week). I know being a descendent of cavemen can suck.
So you will need to do one of two things.
1. Eat your butt off to account the calories that you burn in exercise. (meaning if you need 2000 calories to make it through the day just sitting around and you burn 500 calories a day exercising you need to eat 500 more calories) I know doesn’t sound right but stay with me here. Your body will still burn a ton of calories from recovery, if you are burning 500 extra calories from recovery, or diet then by numbers you will lose a pound of weight a week. Now with age comes issues, so eating all day to keep you in full metabolism mode is super important. Boxers and wrestlers do it by eating half protein bars to trick their body into thinking its full. (not a good long term thing to do)
2. Get few carbs; I know bad word again. But if you are having issues eating, then after workouts eat some bread, or a sandwich, or chocolate milk. Why, your body needs carbs to replace your standing fuel reserves. After workouts, your body will top off your reserve energy with carbs and your muscles will feed on what is left. Double meta boost. Hardcore lifters eat before bed, (thing WWE, Mr Olympian etc) so their body doesn’t eat all the gains for that day. If you are naturally skinny, then you get to eat big. .5 to .75 gram of protein per pound of body weight. Veggies and then carbs. It will suck, I had a skinny Lt. in the Army who got super huge working out but he ate so much he puked for the first week.
Lastly a cheat day. The most famous cheat day guy you know of is “The Rock” I’m a huge fan of it, especially when you first start back to working out from nothing, your body needs fuel and to let it know you are not starving to death Just one day a week, or one meal one day a week. Whatever you like.
Sorry for the length, but I know it sucks, when you start back again.