Re: 5 years injured
Sorry phone went dead and had to right it out again haha!
Hi my name is Sam i am 25 and been away from training for over 5 years due to injuries that turned chronic. My shoulders and my right hip. I trained seriously from age 13 and was devastated when i had to quit at 19.
I trained naturaly for 5 years and then done one course of epistane. At my peak i was 225lb with visible abs, i am 6ft and currently 180lb with no abs i havn't trained in the 5years. I trained through pain for nearly a year (what an idiot)
I am still in pain but i am going to see how it goes, I'm going to keep strict form and not push myself, i used to powerlift and muscle imbalances caused my injuries, i have a dominant TFL, hamstring and glute medius causing my hip injury, i need to learn to fire my glute max and psoas on that side.
workouts are going to be kept simple 3 mornings a week consisting of dips,military press, squats(front/back), deadlift, pullup/chinup, row and maybe bench and flys.
8reps each set.
typical days food intake;
meal1 oats, whole milk, cashew butter
veg juicer (ginger, pear, celery, cucumber, broccoli)
post workout protein shake with water and prob some kind of sweet carb for glycogen levels.
Meal 2 chicken or turkey mince with sweet potato/parsnip plus plenty of veg.
Fruit (bluberries, grapes etc)
Meal 3 fish salmon or mackerel with rice, lentils and veg.
Meal 4 chicken, sweet potato and veg
Meal 5 mixed nuts and peanut butter.
3litres plus water.
Supplements; whey protein, taurine, turmeric, krill oil, creatine, multi vit.
Realistic goals due to the injuries.
I would like to be 175lb with 10% bf which means atm me losing and gaining at the same time ('muscle memory'?) Who knows. Not interested in bulking.
Sorry for waffling on. Suppose i will have to get the dreaded starting pics up.
Wish me luck👍