Ok, hi again to everyone reading. I decided to start HCT12 and I always do better when I can track my progress.
I will give everyone a bit of a background on me since I am so new.
I am 6'2, 227 lbs, ~27% body fat.
2008 was one of the worst years of my life. My company forced me to move to Dallas, Texas, and the movers didn't do their job properly. They left almost everything in the Garage. When I was carrying stuff up the stairs, I reherniated the discs in my back, L4-L5, L5-S1.
After about 7 months of therapy, 3 epidurals, and a lot of money spent, I was finally feeling better. The day I got out of bed and it didn't hurt so much, I was about a week from being discharged from therapy. I tripped over my canister vacuum cleaner. I will remember that day forever.
My 8mm herniation exploded to about 4 cm (1.5 inches) which required surgery or I would have lost the use of my right leg. I had surgery a week before my 33rd birthday, and the pain was finally gone. It was so bad at times, that it would overshadow the urge to eat, drink or use the bathroom, and one time I think I had a mental breakdown due to the pain.
February 2009 I was cleared for exercise. I started that 90 day program you see on tv, you know, the Xtreme one. good program, but my back wasn't strong enough to support me for real pushups, and I am not strong enough for real pullups. I could only do about 3 of the ab exercises due to my hips popping. I was making it work, but I was having to travel a lot to Canada back then. After a day of training people, then coming back to the hotel and checking email, I didn't have the energy to do the program anymore.
So I decided to start running, I can burn a decent amount of calories doing that. the only problem was that when I tripped over my vacuum cleaner, I ended up jerking my right leg up and over to save myself from smashing head first into the wall. that caused the herniation to explode, but my therapist also says I have stretched out the ligaments in my hips, and they will never shrink back to normal. so, while plodding along on a treadmill, my left hip was slowly moving out of place. Fast forward to December of 2009, and my therapist was finally able to get my hip back into place.
So now I want to lose weight, but I want a nice upper body. My lower body has always been strong from playing basketball, I want balance.
GOALS: 200 LBS @ 10% Body fat
Calorie goal: 2800 Calories (as recommened by Dan) Protein requirements: 200 to 400 grams a day.
Exercises chosen (4 day split)
Vertical Pulling Lat pull down
Horizontal Pulling One arm dumbell row
Horizontal Press Flat dumbell press
Vertical Press standing dumbell press
Triceps Exercise Overhead dumbell
Quad dominant Leg press
Hip dominant Dead lift
Calf Exercise calf press on leg press
Biceps Exercise dumbell curl
Abs Cable crunch
I chose these exercises mostly for safety reasons, not only for my back/hip, but also because some of the hotels I have been staying at have some dumbells. They only go to 50 lbs, but it is something. I may not be able to do the dead lift, there may not be an olympic bar at my workout center.
I expect either lose up to 5 pounds in 5 weeks or gain upto 5 pounds. To me, it isn't the number on the scale, it is the body fat %, and how I look. it is going to be very fun to see myself losing weight without doing any cardio.
I have several different types of protein powders at home already, as well as fish oil, multivitimin, and creatine. My problem is those shakes fill me up for several hours. I have no idea how I am going to get my protein requirements in. I don't eat if I am not hungry.
Today is the first day. I will post my nutrition information later.