Edit: realized the T-Cell area isn't very active, so posting here.
I haven't posted or visiting T-Nation in a long time. I was introduced to this site over a decade ago by my father and for several years, this was one of the only sites I visited. I chronicled my struggles with Anxiety and thanks to this awesome community, I was able to get into the best shape of my life, and even found the courage to train in BJJ and Muay Thai and competed in some BJJ grappling tournaments.
In 2008 I began having GI issues and that started my move away from activities I loved like lifting weights. I just felt like crap all the time and didn't know why. Outside of some gastritis, doctors said I was fine but yet I still felt like crap. Eventually through some trial and error, I discovered that I am gluten intolerant (not Celiac). While I changed parts of my diet, other things (soda, fast food) were becoming staples in my eating habits.
In January I started a new job, a job where I sit at a desk for 9 hours a day, plus night and weekend work when required. For seven months, I commuted an hour one-way for this job. I've since moved, but my desire to go to the gym still has not been found.
I convinced myself that I was burned out from years of lifting, that my job was too demanding and that running and mountain biking would be enough. While I like both activities, I do not like what my body has transforming into ... I have become soft. Muscles (I was never Professor X big ) I spent years building are deflating. I've got some love handles (I always was lean in the midsection) and have a bit of a gut.
My anxiety is back, too. My job is stressful and I'm not doing anything to relieve that stress.
I'm tired of the excuses. I am ready to get back and start rebuilding myself.
My question is, how do I do it? I feel like I'm starting back at square one and don't know what to do. Total body work 3 days a week? Upper-Lower splits 4 days a week? I'd stil like to run and bike once or twice a week. With my job, I'm probably limited to 30-40 minute workouts during the week and can go longer on weekends. What about diet? How do I break the bad habits I've developed? I go a day without caffeine and the next day I have a headache.
Thanks for listening.