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CaptJJ_01
Newbie Bodybuilder
Joined: 29 Oct 2009
Posts: 1
 
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 Posted: Thu Oct 29, 2009 4:52 am Post subject: Trying to get in shape after back surgery |
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I'm 25yrs old, offshore crewboat capt in the Gulf of mexico, Just finally got to one full calendar year since I had a level one fusion at my L5-S1 disc in my lower back, haven't done anything in 2 yrs really, now my new gf had me join a 24hr gym and I have nothing but time on my hands as I'm somewhat retired from my injury and on the job lawsuit I was dealt with from injuries. I'm 6ft and weigh right at 182lbs, after the first 10mins of barely working out at the gym tonight I was sweating bullets. I really need to get in shape, but would like to know what I can do just to gain a lil bit of muscle mass and look better, my gf literally puts me to shame at the gym. What kind of supplements can I take or would be recommended and what would be a decent workout routine, my only restrictions that I have from my Neurosurgeon is to stay away from free-weights.... The gym is only but 5 mins from my house, have all the time in the world unfortunately, and will stay committed if i can notice a change, any suggestions or any help would be greatly appreciated. |
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Nowler
Moderator with attitude
Joined: 15 Jun 2006
Posts: 2769
Location: Everywhere!!
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| Posted: Thu Oct 29, 2009 6:39 pm Post subject: Re: Trying to get in shape after back surgery |
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| CaptJJ_01 wrote: |
| I'm 25yrs old, offshore crewboat capt in the Gulf of mexico, Just finally got to one full calendar year since I had a level one fusion at my L5-S1 disc in my lower back, haven't done anything in 2 yrs really, now my new gf had me join a 24hr gym and I have nothing but time on my hands as I'm somewhat retired from my injury and on the job lawsuit I was dealt with from injuries. I'm 6ft and weigh right at 182lbs, after the first 10mins of barely working out at the gym tonight I was sweating bullets. I really need to get in shape, but would like to know what I can do just to gain a lil bit of muscle mass and look better, my gf literally puts me to shame at the gym. What kind of supplements can I take or would be recommended and what would be a decent workout routine, my only restrictions that I have from my Neurosurgeon is to stay away from free-weights.... The gym is only but 5 mins from my house, have all the time in the world unfortunately, and will stay committed if i can notice a change, any suggestions or any help would be greatly appreciated. |
Hey man,
You need to do lots of cardio and clean up your diet.
If you search the nutrition section you will find some decent diets.
How often do you do cardio and for how long?
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IBB
Massive Bodybuilder
Joined: 06 Jan 2008
Posts: 382
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| Posted: Wed Nov 04, 2009 3:59 pm Post subject: Re: Trying to get in shape after back surgery |
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I say lay off the cardio stick to the weight training get plenty of rest and eat alot of clean foods.. Get a reg diet together.
How big were you before? around what BF%? muscle does have memory so it should come back fairly quick. If your asking about what supplements to take to get big though I doubt you ever lifted for very long to even be considered a novice.. So you probably don't have that muscle memory. Regardless it's all about the food and rest, you don't need to be taking shit right now besides maybe Branch chain amino acids. It's all about those good carbs and fats! |
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Nowler
Moderator with attitude
Joined: 15 Jun 2006
Posts: 2769
Location: Everywhere!!
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| Posted: Wed Nov 04, 2009 4:08 pm Post subject: Re: Trying to get in shape after back surgery |
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| IBB wrote: |
I say lay off the cardio stick to the weight training get plenty of rest and eat alot of clean foods.. Get a reg diet together.
How big were you before? around what BF%? muscle does have memory so it should come back fairly quick. If your asking about what supplements to take to get big though I doubt you ever lifted for very long to even be considered a novice.. So you probably don't have that muscle memory. Regardless it's all about the food and rest, you don't need to be taking shit right now besides maybe Branch chain amino acids. It's all about those good carbs and fats! |
Why no cardio Ace?
It's been a year since his injury 
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IBB
Massive Bodybuilder
Joined: 06 Jan 2008
Posts: 382
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| Posted: Thu Nov 05, 2009 11:06 pm Post subject: Re: Trying to get in shape after back surgery |
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He is hell of skinny... He is already going to be burning calories with the weight training and protein he is consuming.. No cardio right now id say just clean foods and bulk.. I mean yeah it's good for you but 182 at 6 foot is pretty damn thin esp if your not lean.. I mean he is an average joe now and starting with that frame.. That's pretty much the only reason why I said it.. Does it make sense? He couldn't be a mesomorph at his age to only weight that at that height. |
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Nowler
Moderator with attitude
Joined: 15 Jun 2006
Posts: 2769
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| Posted: Fri Nov 06, 2009 6:46 am Post subject: Re: Trying to get in shape after back surgery |
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| IBB wrote: |
| He is hell of skinny... He is already going to be burning calories with the weight training and protein he is consuming.. No cardio right now id say just clean foods and bulk.. I mean yeah it's good for you but 182 at 6 foot is pretty damn thin esp if your not lean.. I mean he is an average joe now and starting with that frame.. That's pretty much the only reason why I said it.. Does it make sense? He couldn't be a mesomorph at his age to only weight that at that height. |
I do and dont agree with that.
Ye he will bulk up quicker without cardio but will also gain more fat too.
If he was to do 20min medium intensity after every session then he will reduce the fat gained and also keep his heart healthy.
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M.P.C Sports Specialist(Sports Hypnotist), N.C.E.F Gym Instructor, Lifeguard, Assistant Swim Teacher, 1st Aider.
" A belief strongly held, becomes ones reality" |
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IBB
Massive Bodybuilder
Joined: 06 Jan 2008
Posts: 382
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| Posted: Fri Nov 06, 2009 9:50 pm Post subject: Re: Trying to get in shape after back surgery |
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good point |
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massive_shoulders
Hardcore Bodybuilder - Bow Down Bitches
Joined: 02 Dec 2005
Posts: 1242
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| Posted: Fri Nov 06, 2009 10:39 pm Post subject: Re: Trying to get in shape after back surgery |
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| Nowler wrote: |
| IBB wrote: |
| He is hell of skinny... He is already going to be burning calories with the weight training and protein he is consuming.. No cardio right now id say just clean foods and bulk.. I mean yeah it's good for you but 182 at 6 foot is pretty damn thin esp if your not lean.. I mean he is an average joe now and starting with that frame.. That's pretty much the only reason why I said it.. Does it make sense? He couldn't be a mesomorph at his age to only weight that at that height. |
I do and dont agree with that.
Ye he will bulk up quicker without cardio but will also gain more fat too.
If he was to do 20min medium intensity after every session then he will reduce the fat gained and also keep his heart healthy. |
Agreed Nowler. Also if you bulk up too fast without cardio your ankles will suffer the consquences. Even putting on 10 pounds without walking, jogging, or running will put pressure on them. You might just to start with try circut training to regain some of your muscle memory back.
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Everything has a weakness, so if you keep attacking it's strength's, it will be completely weak. Sun Tzu-The Art of War |
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Nowler
Moderator with attitude
Joined: 15 Jun 2006
Posts: 2769
Location: Everywhere!!
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| Posted: Tue Nov 10, 2009 2:19 pm Post subject: Re: Trying to get in shape after back surgery |
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| massive_shoulders wrote: |
| Nowler wrote: |
| IBB wrote: |
| He is hell of skinny... He is already going to be burning calories with the weight training and protein he is consuming.. No cardio right now id say just clean foods and bulk.. I mean yeah it's good for you but 182 at 6 foot is pretty damn thin esp if your not lean.. I mean he is an average joe now and starting with that frame.. That's pretty much the only reason why I said it.. Does it make sense? He couldn't be a mesomorph at his age to only weight that at that height. |
I do and dont agree with that.
Ye he will bulk up quicker without cardio but will also gain more fat too.
If he was to do 20min medium intensity after every session then he will reduce the fat gained and also keep his heart healthy. |
Agreed Nowler. Also if you bulk up too fast without cardio your ankles will suffer the consquences. Even putting on 10 pounds without walking, jogging, or running will put pressure on them. You might just to start with try circut training to regain some of your muscle memory back. |
Thats prolly why me ankles are weak sometimes, coz i never did cardio when bulking in the past, Good point
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My ''NEW'' forum:
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massive_shoulders
Hardcore Bodybuilder - Bow Down Bitches
Joined: 02 Dec 2005
Posts: 1242
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| Posted: Fri Nov 20, 2009 12:23 am Post subject: Re: Trying to get in shape after back surgery |
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I learned that the hard way, I was at 205 pounds my ankles your hurting all the time, because I didn't do much cardio when I was bulking. Now I'm like 185 pounds with 12 percent body fat, my ankles have no pain. Next time I bulk it's going to be right.
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Everything has a weakness, so if you keep attacking it's strength's, it will be completely weak. Sun Tzu-The Art of War |
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