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Thread: Advice after compression fracture

  1. #1
    Wannabebig New Member
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    Advice after compression fracture

    Hey, I have been a lurker for a while. I have never posted looking for advice as i didnt think i would actually folllow it before. Now i am confident that i can ask advice and actually stick to it. Long story short I have always been sporadic in working out for years. 7 weeks ago i suffered a compression fracture of my L1 and couldnt work out if I wanted too. So that caused me to really watch my diet as i didnt wanna gain a bunch of weight and i actually ended up losing close to 20 pounds. In the pics there is actually about 25-30lbs difference. My question is should i try and drop to a fairly low BF % first and start with a clean slate or just get back into lifting and eating in excess again since i was cleared for activity again. Thanks for any advice or opinions.
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  2. #2
    Wannabebig New Member
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    I guess i should also state that it isnt recommended that i not try and lift to terribly heavy. Obviously with the lower back. He hrecommended if i do squat to do it light and said i should not deadlift for possibly up to another 2 months. So i guess that is my dilema wether to just keep in a caloric deficit and cardio with light lifting or eat more and try to gain where i can.

  3. #3
    Senior Member Rugg's Avatar
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    Im no expert, but my situation is similar to yours. I'm coming off a back injury and am focused on getting BF down to 10%. I still lift as heavy as I can with the upper body, but lower body has been more of a "start low and slowly work up" tactic. Its hard to keep energy levels up with a caloric deficit, but I'm still making gains with HCT-12.

    So I guess, in short, Im lifting within my boundries and doing very moderate conditionoing (incline walking), while keeping up with my calorie deficit. I just think too much cardio with the deficit will eat away at muscle too easy.

  4. #4
    Wannabebig New Member
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    That is kind of my thought exactly is to try lift the muscles I can as heavy as possible and ease into the other ones. I also kicked around the idea of trying for 10%. In the first pic I was at 23% accoriding to 7 point caliper test. Not sure about now but have the least amount of fat since 10 years ago. Dont think I have ever been 10% before so thoght i would try for that. I have been doing walking and a moderate amout of biking for exercise. But it sure sucks having to east back into it considering I didnt have that much stregth to begin with and now i want to get it back as quickly as possible.

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