Roonster's SUC Jan 2012

Hi All,
I’m New to the forum.
I’ve been a reader for a while and started training last summer. Then damaged two discs in my back and was crippled with sciatica for 5 months.  
Anyway I’m in the worst shape of my life so I thought id enter the SUC.
My goals are to get to a decent body fat level and try adding a little bit of muscle.
I’ll post some pics and stats up later. (they wont be pretty )

Thats unfortunate with your injury mate, best of luck with the SUC.

Cheers Mate,
 
feels ok now, started laying footie again a couple of weeks ago ...  just worried about doing squats and deadlifts!

Yeah I can understand that. There's a lot of clued up guys here who will give you some sound advice. All I can say is listen to your body mate.

Stats
Age 32
Height 6.0
Weight  13st 12 pounds
Arm Flexed         14.5
Chest tensed     41
Waist/Belly         41
Body Fat ? Maybe 35% ?

Weight WK1:  13'12 
Weight WK2:  13'6
 
Training
Cardio 8k runs and Footie training twice a week.
Full body work out 3 times a week
 
Diet
Allot of fruit, veg lean meat and whey protein, cut back on carbs.
 
Supplements
Whey Protein

good luck mate...keep at it

Day two nearly over and diet has been pretty good :-)
 
Need to find away to get more protein into me, have started bring lunch into work. But still only getting about 150g per day.
 
Day 1
Full Body workout and 5k run, feeling it today havent lifted a weight in a long time.
 
For extra motivation i signed up to an adventure race
10k Run
4k Canoe
49k Cycle
12k Run
:-(

If you post your diet I'm sure we could help ideas for more protein intake. Could have egg whites omelete. Chicken or salmon for dinner or lunch. Tuna or steak rolls. Good luck diet is the main mistake people make. Keep uP the hard work.

Good luck mate, Did you have anything done with your back? I know exactly where your coming from im now sitting here spaced out on Vallium, Co dydramol and codiene :(

Cheers Brutali,
 
When it first happened I started going to a Chiropractor, he told me it was caused by one leg being shorter and the my pelvis was out of line. Went to him for a couple of weeks but it seemed to be getting worse.
 
After about 5 sessions, I actually couldn’t walk or sit for more than 5 mins .. it was the worst pain I have ever experienced. I went to see a doctor that looks after one of the big rugby teams in Ireland.
He sent me for a MRI and it confirmed what he thought that I had ruptured two disks. He sent me two a physio’s and said to try hold out for a month and if I didn’t see any improvement then they would operate and shave the bulge in the disks, but not remove them.
 
I think the Chiropractor actually made it worse. Pain killers didn’t seem to help and I had a limp for about 6 months. It still gets sore in the mornings and I can still feel the odd pain shooting into my ankle.
 
What happened you mate ?
Mine did get better but it takes a long time. I thought at one stage though my life was over, id never run, play footie again etc
Great shape by the way ..  most of the pics people have put up for the SUC Id be delighted to look like that after a couple of years training!!

Good to hear yours in on the mend mate, I think golf might have done mine, ive suffered for around 10 or 11 years and im only 30 y/o, Mines got o a stage where most things i want to do are out the question, I had an MRI done around 6 years ago and you could see the disc at L5 was worn away to the size of a smartie, Im now in a lot of pain, lying in bed seems to be really making it worse, running or boxing is a big no no, I have an appointment for the surgeon and hope he can do something that will allow me to do things in my life that I actually enjoy, Sorry for the rant bud and best wishes in the SUC and hope your back holds out

titch84


If you post your diet I'm sure we could help ideas for more protein intake. Could have egg whites omelete. Chicken or salmon for dinner or lunch. Tuna or steak rolls. Good luck diet is the main mistake people make. Keep uP the hard work.

 
Thanks
 
Diet roughly looks like this day to day.
 
08:00 Protein shake, spoon of peanut butter, plus Oats on training days
 
11:00 hand full of mixed nuts
 
13:00 Chicken salad, chicken stir fry or something similar
 
16:00 hand full of mixed nuts
 
19:00 after training, steak or chicken or some sort of meat and some veg
 
I think i need to get something in with more protein at 16:00 or have another shake before bed? Any advice welcome. Thanks
 
Oh any im trying to loose weight and keep what little muscle i have.
 
 

brutali


Good to hear yours in on the mend mate, I think golf might have done mine, ive suffered for around 10 or 11 years and im only 30 y/o, Mines got o a stage where most things i want to do are out the question, I had an MRI done around 6 years ago and you could see the disc at L5 was worn away to the size of a smartie, Im now in a lot of pain, lying in bed seems to be really making it worse, running or boxing is a big no no, I have an appointment for the surgeon and hope he can do something that will allow me to do things in my life that I actually enjoy, Sorry for the rant bud and best wishes in the SUC and hope your back holds out

 
No worries .. i can imagine how you feel.
 
Yeah mine were the L5 and S1, i hope the surgeon can sort you out. I wouldnt wish it on any one. Take it he will probally remove the disk ?
 

Im no diet expert, but i think you're meant to have some protein with every meal.  Whether it be in the form of a shake or chicken breast, fish etc.

Well the first week is nearly over, three good training sessions. (Not including cardio)
 
Diet has been pretty good all week, yesterday i had a bit of a treat day that got out of control
 
Weighed my self on friday and i was 13.6 so 6 pounds in 5 days .. might be a bit to much ? although im guessing most was water weight!
 
I do my weekly weigh in tomorrow, but im guessing yesterday splurge wont have helped.
 
 

Yep a shake before bed would help or put a scoop of whey or casein in low fat natural yogurt. Or a tuna sald with the mixed nuts. Good luck keep strict with your treat meals like a 2hr window and after that stop and back to the diet,

titch84


Yep a shake before bed would help or put a scoop of whey or casein in low fat natural yogurt. Or a tuna sald with the mixed nuts. Good luck keep strict with your treat meals like a 2hr window and after that stop and back to the diet,

 
Cheers titch84 good advice.
 
Ill be upping the protein this week and hopefully wont have any slip ups,happy enough though 13.6 this morning.