Low Weight W/O's & Losing Weight?

Training Bodybuilding
1

24 Y/O Male, 255 lbs, goal of 210
Ok, I know that this may be a fairly stupid question, but I am really hoping for some help. I am looking for an exercise program that will help me to lose weight.

Now, before you flame me, please understand some things. 2 years ago, I weighed 325. By Jan. of this year, I was down to 215, at around 17% bf. I used a lot of info from this site, and only Biotest products (HOT-ROX, Methoxy-7, ZMA, Metabolic Drive, and Grow!).

However, in April, I had an ankle injury, and the surgery to fix it left my ankle “permanently broken”, so no running for me. Now, to make this even worse, about the same time, I contracted lyme disease. Combine the lyme and being laid up with a bad ankle, and you put on weight fast. The problem is, that I did not know that I had lyme, until it affected my heart. I ended up in the hospital for 10 days, and during that time, it was discovered that my tricuspid valve is now totally flail, and that side of my heart is slightly enlarged. Bad news made worse - the doctors don’t want me lifting much more than 125 lbs, which is where the light weight comes in. I am also to avoid stimulants, and I’m not to take any supplements besides vitamins.

Any help would be very much appreciated, as I would like to lose this weight, which I am at about 255 right now. I walk at least 2 miles a day, and split wood at least once a week, other than that, I am fairly sedentary.

Any question, please ask, and I will respond as quickly as I can

2

Waterbury’s “10x3 for fatloss” is a damn good program.

http://www.T-Nation.com/readTopic.do?id=795366

3

I am sure that it is. However, the problem with that program, or all most any other cookie cutter one is that I know that doing either dl’s or squats with 125 lbs for 3 reps is not going to do much. Would increasing the reps to 8-10, and cutting the sets to 5-7 work?

At the begginning of this year, I was squatting 275, benching 240, and deadlifting 300(thats as much weight as I have). I know that the numbers aren’t stellar, but they were for me.
The only other thing that I could see as being bad is that I am not supposed to run either. My ankle does have a broken bone in it(its held in place with a screw), and it hurts like hell to run on it. Would replacing the walk/sprint with like, say a 3.5 mile walk work?

Also, I do not have access to a gym. I have my own equipment, which consist of a power rack, oly bar, and a set of dumbbells. A jump rope would be no big investment.

4

If you can’t lift heavy weights then you basically will be doing cardio with weights. Your only recourse at this point is to focus on your diet and increase cardio and get it as clean as possible.

Still lift of course, up to your max allowed. The 10x3 is a good program regardless of intensity or weight. It will aid in the fat loss. You are right though that lifting that light of weight for only 3 reps may not do much for you.

You might want to look into “Meltdown Training” (sorry no link). That may be an option. Also- if you can only lift 125lbs- does that also preclude you from bodyweight exercises? I would assume it does.

What does this mean then? Well since you can’t lift heavy you will have no choice but to accept any muscle loss that will come with losing these 45 lb you want to lose. Also- if you can’t take HOT-ROX you may have to suffer even more muscle loss as well.

Sometimes we just have to play the hands we’re dealt.

5

Actually, for some reason, the told me that body weight would be fine, but not to do anymore “powerlifting”, and they dont want the extra weight(whats on the bar) to exceed 125.

I really dont know why, all they said is that it puts a strain on your heart, and with mine the way that it is, it would be best to do what they say.

However, with anything that I can, I’m going to use dumbbells. The total weight will be less if i only work like 1 arm at a time, and I could use simulated heavier weights. I think that a replacement for such as squats to do walking lunges with 60 lb. db’s. Im not sure what to do for dl’s though. Any suggestions?

6

[quote]Jason_w2006 wrote:
Actually, for some reason, the told me that body weight would be fine, but not to do anymore “powerlifting”, and they dont want the extra weight(whats on the bar) to exceed 125.

I really dont know why, all they said is that it puts a strain on your heart, and with mine the way that it is, it would be best to do what they say.

However, with anything that I can, I’m going to use dumbbells. The total weight will be less if i only work like 1 arm at a time, and I could use simulated heavier weights. I think that a replacement for such as squats to do walking lunges with 60 lb. db’s. Im not sure what to do for dl’s though. Any suggestions?[/quote]

Do dumbbell deadlifts, romanian or straight leg style from a deficit. Those work you pretty hard and you won’t need but 70’s or 80’s. It’s best to do both arms at the same time, but you could do it sumo style and hold a single weight between your legs. I’ve seen it done.

Hell improvise! :slight_smile:

7

What I meant by 1 arm at a time was more for chest exercises. Like doing DB bench. I would supplement that, of course, with like push-ups & incline db flies.

Also, not to sound like an idiot, but what does it mean to do a deadlift from a deficit? Would that mean that I would be standing on something to elevate me above the floor several inches? I really want to start lifting again, mostly because I don’t like the way that my body has become since I stopped. Once again, and advice is appreciated!

8

[quote]Jason_w2006 wrote:
Would that mean that I would be standing on something to elevate me above the floor several inches?[/quote]

Bingo.

Hey not a problem. It’s good you are asking for advice rather than just trying to wing it. Just do me a favor and take it slow. Any time someone with a medical condition wants to start a training program it’s always best to ease into it and go slow and listen to your body. They have those warning labels on machines for a reason.

Keep the questions coming if you have more. I’ll try and help however I can. You seem well-intentioned and eager. If I can’t answer something surely some other lurkers can.