I took a few year off of the gym (2-3) while I got married and had kids.

But now I am back and been working out for the last year but still fat from the layoff where I gained about 80-90 lbs. I finally got the workouts and strength back to where I was before (intensity wise)....need to get the diet back.

I hate to do a serious pre-contest cut as I am afraid I will just gain it back if I drop too quickly. Was trying to do a slow drop, but that seems just as frustrating. Any advise.

Recently dropped about 20lbs since Feb so now Im 6'1" 295 and about 25-30% BF (unfortunately). Although I lost 20 I dont see a difference yet and BF doesnt seem to be dropping. Eating clean but maybe not enough, doing 30-45 mins LISS 3-5 times a week.

Trying to get back down to low teen BF% - My old maintenance level. When I could diet for 8-12 weeks and hit single digits.

Any advice?

Is pre-contest diet the best way to go...can I find a moderate diet without going hardcore just yet since I have so far to go.

If I can get back down to low teens BF% again, I may considered contest prep.

I guess what I am asking is:

Do I have to go low-carb just yet?
Ok to keep some fruits in diet for now?
Ok to keep dairy in diet?
I would like to to have a drink/wine occassionally?

You thought?

Thanks in advance.....

BigT