Approved Log My Injury Diet Training Log - Nameinuse

[nameinuse]

Currently in the rehabilitation phase from surgery after tearing my distal bicep tendon deadlifting (mixed grip). Exercises in this phase are more focused on rebuilding strength safely for specific areas impacted, while other areas such as legs I am training somewhat normally (with the exception of squats using the Smith machine for safety and avoiding standard deadlifts for now).

Age: 39
Height: 193cm
Weight 124kg
BF: 25-30% (Dexa and bodyscans before the injury had me just under 20%, however I assume these are not 100% accurate and with time off training, would prefer to over estimate).

Goals: Rehabilitation, recover strength, reduce body fat, increase muscle mass (in that order)

The suggestion has been to use something like MK677/Ostarine/BPC157/TB500 to help the rehabilitation journey. Wanted experienced opinions as the advice I have been provided may not come from people with the right level of knowledge in real life.

Diet:
Calorie Target: 2,600 (mild cut) which I have just started now that my arm is out of the sling and can exercise the upper body again.

Typical day (Sunday-Thursday)
7am 4x eggs w/ bit of butter + 2 wholemeal toast + black coffee (no sugar)
10am Banana + black coffee (no sugar)
12pm 250 grams chicken/beef/fish + 200 grams steamed veggies (spinach/zucchini/broccoli/Cauliflower)
2pm Black coffee (no sugar) + either a protein bar, 95 gram tuna or 2 wholemeal toast with vegemite
7pm Protein shake
8:30pm 250 gram chicken breast or thigh grilled + 200 grams seasonal steamed veggies (broccolini/zucchini/asparagus). Occasionally
9:30pm Casein custard protein + sugar free jelly

Calories: 2,600-2,800
Protein: 200-220 grams
Carbs 170-200 grams
Fats: 80-100 grams

Friday/Saturday similar to above but I don't cook dinner (typically Thai or BBQ chicken and veggies)

Note: I was at 3,600 calories prior to injury as part of the strength block.

Exercise (see the last 5 sessions attached)
Session 1 (upper1 - chest/shoulders/arms)
Session 2 (Legs1)
Session 3 (upper2 - back/arms)
Session 4 (Legs2)
Session 5 (upper3 - chest/shoulders/arms)

I typically go for a 30/45 min walk 3 to 4 days per week and/or have a cardio/stretching session if I go on a 6th day

Typically I would do a hypertrophy Push, Legs Pull, Upper, Lower block however for the 6 weeks prior to injury I did a 4 day split strength block.

 

[Eddie Haskell]

Currently in the rehabilitation phase from surgery after tearing my distal bicep tendon deadlifting (mixed grip). Exercises in this phase are more focused on rebuilding strength safely for specific areas impacted, while other areas such as legs I am training somewhat normally (with the exception of squats using the Smith machine for safety and avoiding standard deadlifts for now).

Age: 39
Height: 193cm
Weight 124kg
BF: 25-30% (Dexa and bodyscans before the injury had me just under 20%, however I assume these are not 100% accurate and with time off training, would prefer to over estimate).

Goals: Rehabilitation, recover strength, reduce body fat, increase muscle mass (in that order)

The suggestion has been to use something like MK677/Ostarine/BPC157/TB500 to help the rehabilitation journey. Wanted experienced opinions as the advice I have been provided may not come from people with the right level of knowledge in real life.

Diet:
Calorie Target: 2,600 (mild cut) which I have just started now that my arm is out of the sling and can exercise the upper body again.

Typical day (Sunday-Thursday)
7am 4x eggs w/ bit of butter + 2 wholemeal toast + black coffee (no sugar)
10am Banana + black coffee (no sugar)
12pm 250 grams chicken/beef/fish + 200 grams steamed veggies (spinach/zucchini/broccoli/Cauliflower)
2pm Black coffee (no sugar) + either a protein bar, 95 gram tuna or 2 wholemeal toast with vegemite
7pm Protein shake
8:30pm 250 gram chicken breast or thigh grilled + 200 grams seasonal steamed veggies (broccolini/zucchini/asparagus). Occasionally
9:30pm Casein custard protein + sugar free jelly

Calories: 2,600-2,800
Protein: 200-220 grams
Carbs 170-200 grams
Fats: 80-100 grams

Friday/Saturday similar to above but I don't cook dinner (typically Thai or BBQ chicken and veggies)

Note: I was at 3,600 calories prior to injury as part of the strength block.

Exercise (see the last 5 sessions attached)
Session 1 (upper1 - chest/shoulders/arms)
Session 2 (Legs1)
Session 3 (upper2 - back/arms)
Session 4 (Legs2)
Session 5 (upper3 - chest/shoulders/arms)

I typically go for a 30/45 min walk 3 to 4 days per week and/or have a cardio/stretching session if I go on a 6th day

Typically I would do a hypertrophy Push, Legs Pull, Upper, Lower block however for the 6 weeks prior to injury I did a 4 day split strength block.

@nameinuse very good log start.

First on the training, please copy and paste the training as text into the thread as a reply, many cant read images.

on the diet, you're saying EVERY day is 100% same?
you should have an 8 hour feeding window to start to give your body time to recover
and 12 pm chicken beef fish well what day what did you have and what kind? if you have 250grams of ribeye with fat vs 250grams of dry cod its a different story, thats why we need to see diet daily as you eat it
toast should be removed and replaced with oatmeal
you also need omega 3 fish oil to recover, add it at least 2tbps per day

 

[ceo]

bros we need diet details and share face blurred picture

 

[ROIDDERS]

this is a positive start
we need to see face blurred pic and paste your training as text

 

[Ulter]

lower eating window to 6 hours since you injured and post face blurred pics

 

[chesty]

its like to see what your status is post face blurred pic please and paste training text

 

[StevenDarwinMD]

APPROVED LOG

 

[e2]

g2g log but diet not clear at all

 

[2Thick]

generic diet post man
"beef fish" 250 grams that tells us nothing
when you eat it tell us what kind of fish etc

 

[Vadim Fedorov]

more info please on this

 

[MONSTRO]

respected log start but missing your pic and training unclear i cant see picture

 

[Mobster]

Strongman use a DOH grip

 

[stevesmi]

very important we know body fat. big difference between 20-30% body fat

a picture i can give you an accurate estimate

 

[JasonPriest]

rehab is crucial

 

[Quadsweep]

the key during this stage will be smart training and diet

 

[BodyMonster34]

bro hope yo recover

 

[ballin2504]

Keep your training and diet on point

 

[Topps_Baseball88]

Keep the diet tight so it is easier when u get back at full speed.