well from the below photo you can see how long it took me to get out of shape but how fast can you get back in shape with a good diet and proper exercise.

I will do an updated post using the same photo and adding a new one on April 20th, one month from today.
Okay first and foremost, consult a doctor before starting any diet or exercise plan.
I blame Crypto for getting this out of shape. Just kidding.
The Workout
So whenever taking up a workout or diet I always defer to the experts. Why try to re invent the wheel when experts have already done it for you? So to put it simply here is my workout plan.
https://www.t-nation.com/training/the-best-damn-workout-plan-for-natural-lifters
It is 6 days a week and takes about 30 mins a day, this is very easy to commit to. This Pull/Push split 6 days a week is optimal for natural lifters, read the article it takes less than 3 minutes to read not including the workout itself. This workout is fast and efficient, it included 4 lifts a day and 3 sets of each lift with a special technique used on the 3rd set. I am not saying this is the end all be all best workout every, but since 2009 when I really began lifting I have tried many workout plans. Most of the workout plans were damn near impossible for me to perform because they were designed by genetic freaks or Juiced out body builders. I could never keep up nor finish the workouts, and I was too sore to lift again by the next scheduled lift day. Now not to say that this workout will not get you sore but I will make this recommendation to you to minimize this. If you are not already in good shape, for the first 2 weeks only work out 4 days a week and not 6, hitting pulls 2 times and pushes 2 times. Week one do not use the special technique on the 3rd set. Week 3 do all 6 days but do not do the special techniques. Week 4 follow the program as scheduled. If you are already in good shape jump right into the plan as it is written. Other then all of that make sure to pick the proper weight, what I do is print out the program and takes notes on what weight I started with and what weight I use for each lift as I progress through the weeks. This not only helps you remember what weight to use, it also helps you build the confidence that will keep you motivated through the days when you aren't in the mood to lift.
The Diet
As with the workout I like to follow the professionals with diets as well. I have tried everything from Paleo, Keto, Atkins and while they will all help you get leaner I was never able to achieve less then 12% body fat on any of these diets. The reason given to me by the book Ultimate Diet 2.0 (https://store.bodyrecomposition.com/product/the-ultimate-diet/), made a lot of sense to me. Basically the book explains that when you cut carbs to a minimum your body will burn fat in the beginning (and muscle), but then what happens is your body makes adjustments to hormone production of Testosterone and Thyroid. When these hormones are not being produced properly your body is not very efficient at burning fat and can also cause you to lose muscle mass. Ultimate Diet 2.0 corrects this by adding in a strategic Carbohydrate Re-Feed cycle to basically reset your body to producing hormones properly. Now I know the book is costly and if you are clever you might be able to find the information online for free, up to you. Now this book comes with a workout as well, but I decided to just use the diet and go with the workout above.
So the diet is not as easy as Keto or Paleo but in my opinion this is the best diet there is, again just my opinion.
To begin you have to calculate your lean body mass by checking you current body fat %. Then subtract that number from your current weight. Once you have those numbers , you can use the formula in the book which I can not give out due to intellectual property laws. However you might be able to figure out from the example below how much Calories and Protein/Fat/Carbs to eat each day of the week. Once you have your numbers you are good to go. There is also required supplements and other supplements that are not required but do help. Now let me give you some tips that have helped me get through this diet.

• Stevia, this is a natural sugar replacement that is not poison like other fake sugars.
• Sugar free BBQ Sauce, sweeten with Stevia https://www.walmart.com/ip/G-Hughes-Smokehouse-Sugar-Free-Hickory-Flavored-BBQ-Sauce-18-oz/40740655?wmlspartner=wlpa&adid=22222222227028257513&wl0=&wl1=g&wl2=c&wl3=47344750352&wl4=pla-93452831792&wl5=9007036&wl6=&wl7=&wl8=&wl9=pla&wl10=8175035&wl11=online&wl12=40740655&wl13=&veh=sem.
• Different flavor hot sauces, you will be eating a lot of chicken and eggs, this helps break the monotony.
• Protein shake mixed with Barleens Greens https://www.vitacost.com/barleans-greens-powder-formula-chocolate-silk?csrc=GPF-PA-Vitamins%20%26%20Supplements-705875300094&ci_gpa=pla_with_promotion&ci_kw=&ci_src=17588969&ci_sku=705875300094&csrc=GPF-PA&mtp=sOp32VDz6-dc|pcrid|97670541853|product|705875300094&pgrid=16877534893&ptaid=pla-138923702413&gclid=CjwKCAjw4sLVBRAlEiwASblR-zqItpfgnSRXcnRaO9U8MU9JRv24Ja_JU77UT69HVSoBuB4qFt6QRxoCbz8QAvD_BwE
• Omelets are great cheap meals that will fill you up, taste good and can be varied for flavor.
• Stay away from intense cardio while on this diet, walking or slow jogging only.
• Supplements- Multi Vitamin (not from grocery store), Fish Oil, Viatamin D, and ZMA.
• Stay hydrated, drink nothing but Protein shakes mixed with unsweetened almond milk, Water and Seltzer.
• Diet Pills do help with appetite, Bronkaid and Caffeine pills together make the original Stacker diet pill.
• Eat 1/2 a bananna pre-workout.
  Example.

Disclaimer- this is the plan that I follow, please consult a doctor before starting this plan. Side effects of this diet include Foot, Calf and Quad Cramps. I know it is not fun, but the half bananna should help with the cramps, if they persist add some coconut water (unflavored) on you carb refeed and maintenance days.

I am not a nutritionist I am only recommending you follow the diet from the Nutritionist who wrote the book "Ultimate Diet 2.0".