Did any of you guys get muscle wastage when you crashed or since? I specifically use the word wastage rather than loss, I'm talking up to twenty pounds of muscle off my arms, butt, shoulders and thighs. I have had all the sides but some like fatigue, insomnia and depression have faded but I never put back on muscle just central fat. My legs are like a woman's, and I have no ass so jeans fall down somewhat.

I know English did and some of his advice was helpful, but obviously one of his solutions to this was not to hang around places like here so I couldn't get clarity on a lot of things. I was never a gym rat so going into one in this state and not knowing what to do is more than a little intimidating. I've been doing squats (without weights), what else can build me up? I need to know how to approach this in order to fully implement the protocol with the strength building aspect.