You’re new so I’ll just explain, any advice you get from me or others in general, even if some of it seems harsh, it’s mean positively, embrace it.
I appreciate it, thanks
What’s the goal been since you started?
I’m coming from a period of chronic fatigue, inflammation. so my goal is basically to become healthy and fit in general. I intentionally gained ~10kg over the last two years. I’m sitting all day for work, neglected my health and body for too long (see herniated disc). now I’m going to the gym 3x a week, move on a daily basis and am about to implement more outside activity like skipping and sprints.
My goal is to grow muscle, strength and increase mobility because of tight hips from sitting. I want to overcome fatigue. I feel like my hormones and/or metabolic health isn’t good (see ED for example).
I already feel like I’m on the right path but need fine tuning to get the results I want.
I wouldn’t get hung up on individual body parts, particularly in the early years of training, try and grow everything.
got it
Honestly I don’t like that training, at all. Where did you get it from? Are you training at home by yourself? What equipment do you have access to?
It’s a mix of exercises that felt good of which I tried over the last year. I read different programs (phraks, 5x5). my plan is inspired by strength training with kettlebell like for example by adriell mayes (check his work on yt) and also with a focus on body movement like ido portal (more the stretches that I do, not listed here).
Why these? I’d say omega 3, protein powder, creatine would be my only real recommendations (and even then I don’t personally use creatine).
yeah I forgot to add whey, and omega 3 I have as well (although it’s expensive). the l-glutamine is for muscle recovery and gut health. l-citrulline mainly because I noticed improved performance when on tadalafil, so I wanted to implement one for blood flow on a daily basis. b6 and l-carnitine because I had symptoms like chronic nerve pain in my quads (that got much better with the right dose of exercise).
120g of protein, not nearly enough, at your bodyweight I’d want to see 190-200g. Lay out a standard days worth of eating here for additional feedback (be completely honest, not like here’s what I eat on a perfect day, but here’s what I eat 95% of the time - include any calorie containing drinks).
yeah I agree, there are days with +150g of proteine but the average might be below. since I started my health journey like three years ago I had to change my nutrition heavily bc of chronic inflammation. typical day of eating (which I track with cronometer):
breakfast. greek yog 300g, peanut butter 30g (sugar free), oats 80g, whey 30g
lunch. rice cooked 250g, chicken 250g, broccoli 100g, carrots 125g, sauerkraut 30g
dinner. mozzarella 125g, sourdough bread 200g, olive oil 15g, mango 125g, kiwi 50g
Does this cause any limitations in movement patterns/gym lifts?
yes it does, I can’t sit on the floor with my legs straight or bend over to touch the floor. part of that might come from tight hips due to sitting but it’s also like a block in the back. nerve pain is mostly gone since exercising (had tingling sensation in my right foot) but the block is still there. when I OHP then I have some pain bc of compression I guess, so I don’t go too heavy even though I like the exercise.
that’s the reason I’m looking for exercises like kb chops, windmill and so on, as it promotes mobility and rotation to strengthen my core.
as I said, my main goal is to gain muscle (target around 90-95kg with like 17% bf), target of bench my bw, increase mobility and become ‘functional’ again.
I had a long period of fatigue, ED and trouble with inflammation so it feels like the last year was much needed to get somewhat back on track out of the negative spirale and now I have to build on top of that base. that’s what I’m here for.
