How to maintain during injury
I recently had an accident at work that’s left me pretty much out of commission. No legs. No compound movements. No heavy weights. Limited weight bearing. Pretty much just have elbow flexion/extension and some shoulders and back that doesn’t bother me.
Rather than not train at all I’d like to try to build what I can with high volume high reps low weight. How can I minimize atrophy in my legs? I need to cut calories so I don’t get too fat but I’m not sure if that will make any volume training worthwhile.
Is there anything i can take to help? I joined here after lurking to find a source but realized I’m not ready for that yet. Kept reading DIET DIET DIET EAT EAT EAT and came to the conclusion I need to get to at least 200 lbs first and overhaul my diet. Gaining 50 lbs natural does not earn me the right to go on cycle. Not sure if it’s a good idea to try peptides since I’ve never been on and I can only train so limited as of now. How can I tweak my diet and exercise to minimize atrophy and build my upper body? How have you all dealt with injury?
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I broke both of my legs and was in a wheelchair for a few months. Diet is key in these situations and resting to recover. If you’ve ever watched my 600lb life they are mostly bed ridden and the doctor puts them on a low carb high protein diet. Also I got way into making health smoothies in the morning a lot of spinach, turmeric root, ginger, mixed berries and protein powder. And what helped me was resistance bands I just did upper body stuff to keep from loosing everything. Also non weighted leg extensions will kind of help your quads. Best of luck man.
I would just rest until I fully recovered and would not stress my body with extra substances.
I would mainting my calories at maintenance level and try my best not to gain any fat or as little as possible
You need to recover from your injury or you will injure it again and/or slow down healing. Take a break and enjoy other things in life, the gym will still be there when you are ready.
I was planning on taking the time to learn how to get my diet in check. Counting calories and tracking macros is new to me I was guessing until recently. Of course I was wrong lol glad I listened to u guys. Any suggestions what to do with my diet while I take it easy? I’ve cut 500 cal from my 4000 already so I don’t turn into a land whale. I get where ur coming from with taking time off from training tho. This will be my 3rd knee surgery on the same knee if it’s torn. Just thinking of my former 130lb self makes not training at all daunting
Down load the My Fitness Pal app on your phone and log everything you eat. It’s free.
I just got it the other week. Turns out I’m eating enough most of the time but definitely not the right macros and not from the right sources. It really helps seeing it all right in front of me
Its about the timing too. Higher dense foods before prolonged sitting or resting will be like a lump.
Very useful app, been using it for a few yrs now... definitely helps me more when doing a cut , being spot on with cals n macros is key to keeping so much of the lean tissue that’s made during a solid bulk period . +1
I do not like green eggs n ham.....
+2, a guy at my work asked me for diet tips and he doesnt work out. I set him up with that app and he lost 10 Pounds in 2 weeks. He plateud so now I'm writing him out a meal plan. It is possible to lose weight without training and this guy is living proof.
It's always been all about the diet.
Truth right there
I thought about dieting but since I can’t cardio or strength train I’m concerned with losing too much muscle mass especially in my legs cuz I can’t use them. I’ve read all the diet threads I’m not sure how low to cut calories without dipping into too much muscle
To be honest you cant stop it, muscle is always the first thing your body will cannabalize in a fasted state, but as long as you continue to feed, you wont lose it, as long as you do some physical activity. Just continue stretching, do light cardio and stay active.
So cut some calories and train what I can but take it easy. I’ve been going to the gym 3x a week and doing low weight high reps on the exercises I can do. I’m guessing just make the workout more dense for a metabolic effect and I’ll keep losses to a minimum