9 months ago my wife left me after 10 yr marriage for another man, I kind of went into a bit of a bad phase with mental health, let a lot of stuff go, got into drinking a lot, coke (knocked it on the head now though) and not eating properly, not going to the gym etc. I am trying to build myself up again now, as well as my confidence, but its pretty hard looking in the mirror right now, my muscles are shrunken, I have a spare tire. I feel like I have totally forgotten how to train , plus I don’t have tonnes of energy, not sleeping well etc.
I mostly want to strip off the fat and get stronger, have more energy. Obviously look better, but I need somewhere to start.
I have been doing a bit of steady state cardio (fast walking) for an hour before breakfast to strip the fat.
I’m 5’5", weight 75KG, probably 30+% bodyfat. Very strong legs compared to upper body, I walk/cycle a lot and I squat 160kg for reps still, but upper body is weak as shit. I can do about 5 pull-ups.