Starting up again after nast injury.

[Shsu_Rugger]

Howdy y'all. I'm looking to start getting back in shape after a large body fat % gain and strength loss. I'm sitting at 5'9" 240lbs.(100kg) and I'm looking to get down to 205 on the off chance that I cannot prop(rugby position similar to lineman or tail back) anymore. This is after a pretty serious injury where that forced me to stay home from college. I'm going back to SHSU(Sam Houston State University) where I'll have free access to a gym. I'm thinking about a total body circuit doing 4 circuits with reps of 12-15. Legs are my week point as I recently(May 11, 2006) broke my femur and calcaneous(heel) in an auto accident.

As far a diet goes I'll be eating at the university cafeteria. 3 meals a day focusing on brown rice(always available), lean meats, and colorful vegetable. I'm also imposing a 2 plate maximum as Belvin(the cafeteria) is all you can eat with one of those plates being of salad with oil and vinegar dressing. I'm cutting out a "cheater meal" and replacing it with beer as I plan to "party-hearty".

I've basically got my plan down, but any advice on what exercises to do or forms of not too leggy cardio I could do, they've got a rowing machine and a pool but it's not heated. BTW I have to say the Strength and Conditioning is the best thread here and I appreciate y'all reading much less replying to the thread.

[Standard]

Well first off glad to have you coming back and wanting to get into shape.

Second of all 240lbs does not equal 100 kg its about 108.. (1kg = 2.205lbs)


Now some questions? is your leg fully healed? are you able to do all exercises? how long have you been off? and are you looking for BW exercises or weights?


I would assume that odds are you've been off any type of cardio for awhile and your going to have to get your base up with some nice slow runnnig. I personally really like the Seal training in the police thread for getting running back up, (i'll be starting this myself shortly).

There are alot of cardio options that could help but i wouldn't suggest sprints or burpees right away without knowing the condition of your leg.

For exercises if your going to be doing weights i would suggest a more conventional workout as opposed to a complex or curcuit just for the reason that your strength is probably reallly down and your body is not used to too high of a level of activity.

I'll be able to give better suggestions if you can answer my questions.


Also don't think your going to get in shape overnight, your going to have to ease your body back into a exercise routine

[Shsu_Rugger]

Is your leg fully healed?

No it's at about 65% and won't ready for high levels of stress till the one year mark in May 2007.

Are you able to do all exercises?

While I would love to say yes and go live in the power cage for a while no, any exercises requiring dorsi flexion from the foot(i.e. calf raise) is out as the joint is no longer strong enough.

How long have you been off?

Since May 10, 2006. It's been along time and I'm gonna have to suck it up(my ego that is) and baby it.

Are you looking for BW exercises or weights?

Anything is great, I've got exercises my physical therapist game me for strengthening my foot but I need my whole body in shape not just my foot

I chose the circuit method as it's great for weight loss and the 12-15 will help build the muscular endurance I lost, but if doing a basic program is what you think is better maybe I oughta look into it. Gracias y tengo que irme.

P.S. thanks for the kg conversion, 100kg was my old playing weight and our coach was the only guy who went by it but it just came to mind

[SPAZ650]

wow man good luck to you.... ask your physical therapist what type of exercises you should do is my best guess…. Coming back from an injury myself(but not nearly as serious) I would say do not push yourself too hard go light for a while just to create a base and not get injured.

Now about that weight
If you want to lose weight you don’t need to exercise(but it really helps) just count your RMR(rest metabolic rate) and eat around 200 calories less than that and every week or 2 subtract 200 calories. Because you are not exercising that much(if at all, I don’t know) you probably won’t being eating much and you might get damn hungry, but that that’s a start….

Now here is how to find your RMR:

Step 1. Convert your body weight in kilograms.
Example: you weigh 240 so that’s 108.86

Step 2. Find you your body weight %. To do this you can go to your local gym and have them take it. Usually you can get it done for free.
I am going to assume you have 30% body fat.

Now you multiply your body weight(in kilograms to your body fat percentage to get your fat mass(the actual weight of fat on you).
108.86 x 0.3 = 32.66 (fat mass)

Step 3. Subtract fat mass from you body weight.
108.89 – 32.66 = 76.2 (weight with no fat)

Step 5. Now to find your RMR multiple 22 times your fat free mass plus 500
22 x 76.2 + 500 = 2176.4
2176.4 is about how many calories you need to sustain weight.


Now if you are training 4 times or more a week multiply that number by 2. And if you want to loose weight you eat less calories then your RMR . I would start you off with 200 less.

REMEMBER THIS IS A ESTIMATION YOU NEED TO FIND YOUR BODY FAT PERCENTAGE ON YOUR OWN AND DO THIS…..


That my two cents

[Standard]

Now i do like the point that spaz has brought up and there is some logic behind it i would not try and base a diet around my RMR for a person trying to recover. Unless your sole indicator of good health is body weight.

It can help to address the weight issue but it seems that there is alot more that you have to improve on such as cardio and strength and that simply can't be done at a intake less the RMR. I think a relativly active person can more the double their caloric needs in a normal day.


Now is your leg healthy enough to jog on it? that would be my first course of action even if you started the first couple weeks just walking at a fast pace for 2-3 miles your going to want to get your leg back to carrying weight at get the mucles moving again. If after 2 or 3 weeks of walking your leg feels good start trying to jog, if that hurts eliptical it for awhile.


For exercises here is a suggested routine, i am not sure the loads your leg can handle so i am not going to suggests squats and deads, if your able all the better. Day 1 focuses on your posterior chain which is the most important, hard to get ideas as i don't know what you can do. These are just suggestions but should be a good starting place for buildig up strength, if you keep your rest periods low you'll burn more calories. I would start at about the 10 rep range and progressivly move down to about 6 after a few weeks when your body is more adapted

Day 1
Good mornings
Lunges (if possible)
SLDL

Day 2 off

Day 3
Bench
Close Grip Bench
Dips (if too hard repace with skull crushers)

Day 4 off

Day 5
Pullups
BOR (replace with t-bar if too hard)
Any core work you like

[Shsu_Rugger]

Wow, thanks for all the support!! umm but I must admit what are the following exercise:

BOR
SLDL

Thanks,
Chunk

[Standard]

Not a problem man, this forum seems to be slower then normal

BOR = Bent over row

SLDL = Stiff Legged DeadLift

let me know if you have any other questions and i'll try to help

[SPAZ650]

good luck man what your going through is such a bitch..... I am going through something similar, but no where severe

my best advice would to ask your physical therapist, they can set you up with a great plan