I need help

[Mjalam]

I used to do powerlifting 3 years ago but unfortunately I had to stop because I had zero time because of university (physical therapy student) and I gained a lot of weight and lost most muscle mass because I stopped exercising and eating good food
I need help to get back on track and lose all the fat I gained and build some muscle mass

I’m 21 years old 185cm (6’1) tall I used to be 87kg (192lb) and now I’m 131kg (289lb)

 

[Simon90]

That's a lot of bodyweight you've put on. But atleast you know it can come back off again

 

[WV0224]

Losing body fat and gaining muscle naturally, at the same time, is going to be slow and require tight discipline around all aspects (nutrition, exercise, rest) and also depends on genetics.
My suggestion would be go on a deficit and focus on losing excess body fat first. Of course do include strength training and keep up protein intake. But maintaining a healthy deficit (500 calories a day or thereabout) is the main objective.
Once you are happy with your body fat% focus on gaining muscle.

 

[Mjalam]

Losing body fat and gaining muscle naturally, at the same time, is going to be slow and require tight discipline around all aspects (nutrition, exercise, rest) and also depends on genetics.
My suggestion would be go on a deficit and focus on losing excess body fat first. Of course do include strength training and keep up protein intake. But maintaining a healthy deficit (500 calories a day or thereabout) is the main objective.
Once you are happy with your body fat% focus on gaining muscle.

I just started doing a carnivore diet
It feels great all the inflammation is gone energy levels are up I wake up feeling great and I’m losing weight in a moderate amount nothing crazy

 

[Sara_Bay]

You’re actually in a really good position even if it doesn’t feel like it. Since you’ve done powerlifting before, your muscle memory will help you regain strength and size much faster than a beginner. The main thing now is to ease back into training and fix your routine, not rush everything at once.Start training 3–4 times a week, keep it simple, and focus on getting stronger again. At the same time, clean up your diet and stay in a small calorie deficit with enough protein. If you stay consistent, the weight will start dropping while your muscle comes back.Don’t try to go extreme just be steady. Within a few months you’ll already feel a big difference.