I started back to the gym about 2 months ago and I am at the point where I can kick my ass in the gym. The first couple weeks were tough, especially when I re-tore my LCL ligament in my right knee (not from lifting). That put a damper on things as my favorite body parts to train are my leg muscles and I had to avoid training them (other than therapy) up until about 2.5 weeks ago.
I have a hard time eating right unless I’m working out so I ballooned from a relatively cut up 216 pounds up to 247 pounds of fat during that 9 months. I’ve managed to get back down right around 230 so far by doing a diet similar to the T-dawg 2.0. I live off of cottage cheese, Natural peanut butter, flax oil, eggs, chicken, tuna, steak, etc as well as spinach, brocoli, carrots and other veggies as well as the occasional fruit. I want to get back down around 220 by September for my wedding, and should be able to do it with the steady progress I’ve made so far, as well as the fact I can now do legs, run, and can do supersets. I will probably start the mutation series soon.
My strength levels are about 85-90% of what they were (up from about 75%). My re-gains are starting to go slower now, but still nice and steady. I have been doing lower reps (usually 3-6 reps) and it has worked out well for me.
Just work back into it slowly and do not burn yourself out too soon! Best of luck!