jackedsquirrel, I cannot fathom what you are going through but it speaks volumes about the kind of person you are that you would focus reaching out to encourage someone else in a time like this to try and help them along. Good on you sir, and I will say some prayers for you and yours.
espguitarist,
I don't know what your specific situation is, but I do know how bad it can get when these family situations happen. It messes with absolutely everything in your existence. You can absolutely do this. Belief is first and foremost. Many people can change--I've changed my body, aspects of my personality, attitude, all the rest--but it takes believing that you CAN do it for it to become real in time.
I think diets are individual--use the healthy diet you feel best on. Since that is low carb, do that. I agree with Activitiesguy on low carb diet with bolus carb doses around the workout time. I believe there is in fact some preliminary study on the ketosis re-entry phase after carb bolus doses around training and if I recall correctly it may be possible to immediately re-enter ketosis laster the same day, but its been a while since I looked into the research studies so I wouldn't quote me on it.
Regardless, it is kind of a moot point--even if you are not technically in ketosis after workout carbs, you're still reaping the benefits of the lower carbs in many other ways.
I would also look at magnesium supplementation and vitamin D. Both have the ability to improve insulin sensitivity, and are cheap. And also are typically useful for immune system and your body as a whole. I would take them with food of course.
Training wise I like 5-3-1 or a standard upper/lower split focusing on the basic compound exercises. Basically at this point the specific plan is less important than getting after it with single minded focus and a bit of a chip on your shoulder. I ended up getting into Westside training after about 3 months of basic training and I am pretty sure nobody here considers that a beginner sensitive plan. It taught me valuable lessons even if it wasn't the best plan at the time, and I stuc with it for most of the next 6 years and reaped the benefits.
The take home message is that I WOULD, however, pick a pre-made plan and do it as written, maybe add in daily walks or somthing. Do not try to make your own. This saves mental effort and confusion and allows you to just work hard. 5-3-1 is good.
