As a result of frequent travel and unusually long hours I haven’t been able to train for the past 2.5 months. Working between 90 and 110 hours a week there literally hasn’t been any time to train - the only time I could potentially was Sunday afternoon, but I’ve had to spend those sleeping in order to have enough energy to work Monday-Saturday again the next week.
The result of this is a MASSIVE drop in strength and about 10-14lbs of fat gain. Prior to this project my workout was [4x6 sets] of 220 bench, 308 squat and 352 deadlift (plus some other exercises such as shoulder press etc.).
After a couple of sessions getting back into it I’m now at 187 bench (-33lbs), 242 squat (-66lbs) and 264 deadlift (-88lbs!!!). This seems like a huge drop for only a couple of months inactivity. It took me a hell of a lot longer that that to raise myself from current levels (or thereabouts) to the lifts I listed above the first time round.
How long should I expect to get back to where I was before and what should I do about the fat gain?
I’m going away in 5 weeks for a much deserved vacation - so I’m thinking lose the fat first with a keto diet and then slowly add to my lifts after. But I’m concerned that I’ll get even weaker during those 5 weeks.
Current weight is 175, probably about 14pct body fat, 5’9".