High schooler needs help- again

[highschoolsucksalot]

Attn: People with short attention spans please skip down to paragraph 3.
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A few months ago I came here asking for advice, and I recieved it. I began to work out my entire body and not just my arms and chest, began doing squats and deadlifts, began eating more healthy fats(its not as evil as the general public believes it to be), and as a result, I experienced dazzling results. My quads shot up to 21" and I got bigger overall. I was most likely the strongest freshman at my school(except for the kid who got held back). Then tragedy(ies) hit.

First my grandma had a stroke. 3 weeks in a hospital, coming home tired. Little time to work out. Fast food everyday. Inevitably, at no fault to myself, I put on weight. Later she got out and I began a healthy weight training/diet routine. I hadn't lost too much muscle, and I had a month to lose the fat I gained. I'd be okay. Or so I thought. Then, my dad got into a car accident. 4 long weeks without much sleep, eating fat/carb/calorie loaded cafeteria and vending machine food, not working out AT ALL, little or no energy. Months of diet and working out were shattered as my muscles began to atrophy. Fearing going back to school overweight, and having girls that used to look at me laugh at me, I cut calories down. Heavily. This caused me to loose even more muscle. Eventually, the situation resolved itself, and as of today I will now have time to dedicate to working out again.

My main question is, how should I workout now that my muscles have atrophied so badly? I lost TONS of muscle but I built up my running ability during the time I was out. I have not have a workout worth a damn in about 2 months time. My main goal is to build my muscle strength back up while still keeping my body fat low. I am now a 15 year old sophmore, 5'5 and 135 pounds. My previous workout routine had me working out 2 days on, then one day off. Any help from those who have been in my place would be appreciated. Thanks in advance.

 

[The Shadow]

search for "old school"

 

[Lord_Suston]

Train like you did to get to the point you were at, it is called muscle meory and your body will gain muscle easily to the point you left off. I personally think you should go back to the way you were training if you were getting good results from it....

 

[Spectre]

Sorry to hear abour your setbacks bro..

You will get derailed many more times in your carreer, get back on the horse and don' t look back. You will be surprised how quickly you will bounce back!

I wouldn't change anything being that you seemed happy before.

Good luck!

 

[louden_swain]

Just return to the basics. With hard work and consistency. . .you will make some impressive gains. Good luck!!

 

[mlomker]

It only took me 2 months to gain back 6 months worth of previous gains (after six months off). You'll be surprised at how quickly you can bounce back.

 

[needsize]

Go back to what worked in the first place, just tone down the intensity until your body gets used to the workouts or else you'll be brutally sore all the time

 

[supersizeme]

to reiterate what everyone else has said, just go back to what you were doing before. training is pretty simple...focus on your squats, deads, bench, rows, pullups, and complement them with isolation exercises while being sure to mix up the reps, tempo, and split every 2-3 months. get your 6-7 meals and 8 hours of sleep in per day, then sit back and admire the changes in your physique.