help with start training seriously again

[kukacomone]

Hi,
I didnt really train in the last 5 month, and I did eat like shit. I want to start training seriously again. I gained quite a bit fat and lost musclemass. I am 21 y/o, 6'.2'', 225lbs, ~20% bodyfat, endo/meso, natural. My question is, can I lose fat and gain musclemass at the same time because of musclememory? I trained hard for years. What I thougt is this: three weightlifting day (~80min) and three HIIT cardio day (30min) and one day off per week. I am not sure this will lead to overtraining or not. And I am also not sure how many calories should I eat on this program? What do you think? Thanks!

[smaul]

Don't do too much at once.  You'll definitely be able to gain muscle and lose fat at first.

All you really need to do is train intensily, three times a week should be okay.  Just make sure you eat clean to start with.  Don't bother counting calories etc, just eat clean and try to get a decent amount of protein, this should be a good start.