As a guy who has no L5 and L4 disc's anymore.... This post makes my back hurt.Getting a decent diet is the most important aspect imo. You can track calories and macros etc if you wish, but I find that the main thing is to eat plenty of whole foods.
Don't bother with processed crap in a packet. Plenty of meat, veggies, potatoes, rice, oats and fruit will get the job done.
If you want to get fit and strong (which is the best way lol), I'd recommend doing a combination of resistance and hiit training. Don't bother with bro splits. Just do a 2-3 whole body strength workouts a week (or upper and lower if you wish) and then do 1-2 hiit type sessions a week.
For hiit, these types of things work well during isolation. But if you have the space and when gyms open up, plenty of sled pushes and more sprints to get the heartrate up.
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For strength training, provided you have no underlying back issues, I recommend doing plenty of compound lifts (bench, squat, deadlift, shoulder press) with some accessory lifts mixed in too. Stick got he barbell and dumbbells for the most part.
I wouldn't worry too much about supplements, mostly they are pointless, but you could get yourself some protein powder if you want to. I have some that I mix in with oats, water and berries, just to give it some flavour for breakfast.
If you do all of those things in combination you will be surprised how quickly you can achieve some great results and totally recomp your body.
Oh and don't under-eat. That's always a big mistake that people make.
For cardio, I really love getting out on a bicycle for an hour. Great exercise, low impact, and only the initial cost of a bike if you don't already have one.
I recommend nice bike trails rather than riding the road. Much safer.
I went on a huge fitness kick 3 years ago. I managed to shed 70 pounds and was in the best shape of my life. All of the advice here was the regime I followed. I bought a book by Michael Matthews called "Bigger, Leaner, Stronger" and it has some great meal advice and starting exercise plans and is really cheap. It was my bible for 2 of the 3 years. I managed to screw up my wrist not weight lifting but playing around with my son and it required surgery last July. I still haven't gained the mobility back in my wrist almost a year later. Its made it impossible to deadlift, or bench press. Basically anything with an Olympic bar outside of squats. I had just started back about 4 weeks before the corona shutdown all the gyms (my training center at work included) so I've just been sitting around watching my gut get larger waiting for things to open back up. I seriously need to get back into biking and cardio more. I'm 39 but I'm worried about the impact of the weights on my joints. I work with too many 45+ year old guys that have lifted weights for 20 years that have nothing but back, hip, shoulder you name it problems.
Lots of good advice here though, wish you luck. I'll be following this thread myself for some good ideas!
Going to sound like a redneck here, but in my drinking days I did some comparisons and found that Busch light has the highest alcohol content for the least amount of calories. All depends in taste preference though.On the alcohol topic there are some good options out there. Beers are anywhere from 60-300+ calories each so find something that works for you. Personally, I can't tolerate light beer so I don't bother with any of the beers under 100 calories. If you don't mind light beer then you can cut a lot of calories that way Most good IPAs or even lagers are around 150-200/ea.
It just really adds up. I can pretty easily put away 3-4 beers in a night which can be like 500+ calories. I am not saying you need to count calories like a Nazi but having a rough idea of what is consumed is helpful.
For me what works is drinking Nudes with a bit of juice or hard alcohol mixed with club soda/tonic etc. There are plenty of light cocktails that taste great you just need to play around and find what you like. You can make a light Moscow Mule or light Margarita and drastically cut down overall calories versus drinking like 4 beers.
Anyway, just some thoughts from someone who is trying to get in shape but doesn't want to stop drinking lol.