I’m sorry to hear about your injury. As Joe said you need to ice it a lot. The first few days every hour for at least 10-15 min.
Hot and cold water as well. -tendons need to get the blood flowing to clean it.
DON’T TRY TO STRETCH IT AT ALL. You can slightly massage it by pressing on it with your other (hopefully) good hand:)) Give it a week or maybe 10 days before you even think about moving it.
Keep us posted. Be patient! Keep looking at where you want to go and forget about where you are now.
I got my stationary bike, yesterday.
After assembling it, I went for a a HIIT testride, so to speak. After warming up for about 10 min, I gave it the beans with 5 high intensity intervals. I literally kicked into the pedals. It was great, but afterwards I noticed that I pulled some ligaments in my left ankle. Yap. Again.
So, Fatty takes the hint and takes a week’s break from any kind of sport activity. That sucks (yes, I’m pissed), but it’s the correct and indeed effective thing to do at this moment.
Since carbs are even more muscle-sparing that dietary protein itself, I’ll add a very small cup of oatmeal each morning after waking up to get some complex carbs into my system; instead of milk I’ll a vanilla whey shake, ice-cold and thin. Morning time is best for that kind of fuel when not working out.
Other than that, I won’t change my diet. All in all, I’ll still be slightly under my maintenance energy levels, which is good.
I’ll use the week to work on my quadratus
lumborum. Let’s hope I won’t somehow manage to hurt that, too. But, well, with me, you never know
@Joe
I didn’t intend to perform the theraband exercises to increase my energy expenditure, but to set some stimuli to my body to tell him to hang on to his muscle.
The energy bump won’t take me over my maintenance levels, but will indeed still be lower than that. I just want to avoid losing muscle.
@JuicyLucy
Thanks for the advice.
Well, it sucks, but done is done
So, today I got another cardio and training session in. But I just worked my core and legs with good-mornings and squats.
I decided to lay any other type of weight exercise off for four weeks to give my wrists sufficient time to heal. In the meantime, I’m going to build up my grip strength; that’ll do the trick to allow my ligaments to deal with higher tensile forces.
Diet-wise, I’m staying slightly below my maintenance level, so I’m eating about 2000 kcal a day.
I’m not really expecting muscle loss with this approach and healing up properly is definitely the right way to go to ensure future heavy lifting on a regular and uninterrupted (injuries, ungh!) basis.
I’ll continue with the progress photos to keep an eye on my form. Btw, I had a carb reload on friday (risotto, low-fat pudding, low-fat yoghurt and low-fat pizza). It’s been the first time in months I’ve eaten such a high ammount of carbs and DAMN! it was a great time!
Btw, I strongly believe there’s a direct positive relationship between carbs and performing well nekkid! @_@
I agree, 4 weeks and some grip stuff is just what the doctor ordered! You’ll be as fit as a butchers dog in no time!
I am glad to see you have the calories sorted, you seem to really have a clue! good work!
Yep, never reduce cals too much or you will lose the metabolic muscle and of course, reduce the metabolism, causing losses to halt! You got it in the Bag! little and regular reductions!
You can do it with zero exercise at all, and as long as the calorie reductions are moderate, and they are, you should lose the minimum amount of muscle, of which you have some to spare too! It is a great position to be in, as it means you have a high resting calorie metabolism, which is a dieters dream.
Not long to go i promise!! say 2 months, 8 weeks, maybe 3 months at a push?
What is your final BF goal again? 10%? 15%? or is it just “mirror and wife work”?
I did two cardio sessions, yesterday and crammed in another one (HIIT, 20 min) this morning before going to work.
My second cardio session (steady state, 45 min) is due this evening, if my ankle will be in the mood. Duh.
@Joe
I wanna bee able to see my abs. All of’em, of course. I can’t predict any bf percentages, but I guess I’ll have to get pretty low to see my abs, having striated and flabby skin from all those weight fluctuations over the years.
Great work so far Fatty, I just finnished reading this whole thread. Hope those nagging injuries of yours get better so you can continue to train hard and lose the flab. All the luck to you, man!
Fatty is back. Have regained some fat.
Wrists feel a lot better and are indeed stronger.
I’m going with simple compound movements (pulling, pushing patterns). No direct arm work.
My ankle is good enough for squats, but isn’t tolerating cycling, yet.
@Joe
I think I just filled up some. Everytime I take a short break from a high frequency training regimen I experience hypertrophy, I guess. It’s definetely not from carbing up (I did some moderate carb-up on friday with a self-made low-fat pizza; 3 days before making the new photos). And it’s also not due to a severe muscle pump, because I was just warming up doing some light squats.
Btw: thanks for not wanting to call me FattyFat, but dude: I’m still fat
Perhaps you’ll want to kick my ass some more.
lol! I used to go to Helter Skelter as a kid… you’d find me in the Technodrome, i loved my Hard Techno me, it still has a place in my heart, once a technopunk always a technopunk…
That used to burn some fucking calories, a gram of speed a few E’s and dancing to 260bpm music from 7pm to 7am! Strip 10lbs of fat and match that in muscle!!
