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scrawnyguy
New member
Hey folks... I'm looking for suggestions here... this is kind of a "please fix me" post... 
Two years ago, I woke up and realized I was 38 years old, 5' 10", 263 pounds, zero muscle tone, and totally out of shape. I put myself on a stupid, carb based diet, worked out like an idiot, but did lose the weight. Over 100 pounds in like 5 months.
Predicament 1. I was 150 pounds and built like a stick figure. Low protien diet... I ate my muscle mass.
So I came to these boards and learned a bit about feeding a muscle factory, and saw GREAT results. I read up on some routines and follwed them. I got to 175, with a little BF gain, and thought I was adonis.
Predicament 2. I blew out an already herniated disk and ended up having to lay around for 3 months healing. (Even light cycling hurt.)
So in year two, age 40, bloated up to 185 or so, I hit the gym again, got back into a solid routine (3 day split with cycling every other off day) and the back fails again. More surgery.
Predicament 3. 3 more months on my back, gain 15 lbs of fat, lose the bit of size I had, back to square one.
This February, fully recovered, I head back to the gym. Things are good so far. I cannot effectively work glutes due to the back surgery, and I have to be super careful working abs, though I do work them daily. I am now back to 175, but seem to be carrying some weight in the love handles and have a little (super stubborn) fat deposit around the beltline.
My daily diet goes something like this:
banana/berry/yogurt smoothie with 30g protein/10g Amino mix
Nitrox, GNC Megamen vitamin, glucosamine supp for the back
chicken breast/steamed or raw veggies
Chicken/Tuna wrap w/salad
Nitrox, more glucosamine
Another smoothie post workout
Once a week cheat day; 1 meal that I just monitor for carbs, if I can.
I am trying to trim off the perma-gut I seem to have, while still gaining on the upper body. Is this impossible? Never mind that my ass has flattened out since I can no longer do squats/lunges... I've recently added Relacore to my regimine on a trial basis to dump some more fat.
So my questions to you gurus out there are:
1) Any adjustments to the diet? I am getting about 165 grams of protein now, and I AM trying to shred for beach season...
2) Any suggestions on working the ass/lower abs without stressing the lumbar area? (Surgery was on L4-5 and L3-4, both had anterior calcified herniations, removed with micro-diskectomy, and there is minor scarring on the sciadic nerve channel.)
3) The supplements: What would you add/remove from the supps?
4) Is there a "safe" steriod that would help me gain some size in the upper body and shred off some of the bf as well?
If you read this far, thank you. I figured I would try to give as complete a picture as possible. Any/all feedback is greatly appreciated!
Two years ago, I woke up and realized I was 38 years old, 5' 10", 263 pounds, zero muscle tone, and totally out of shape. I put myself on a stupid, carb based diet, worked out like an idiot, but did lose the weight. Over 100 pounds in like 5 months.
Predicament 1. I was 150 pounds and built like a stick figure. Low protien diet... I ate my muscle mass.
So I came to these boards and learned a bit about feeding a muscle factory, and saw GREAT results. I read up on some routines and follwed them. I got to 175, with a little BF gain, and thought I was adonis.
Predicament 2. I blew out an already herniated disk and ended up having to lay around for 3 months healing. (Even light cycling hurt.)
So in year two, age 40, bloated up to 185 or so, I hit the gym again, got back into a solid routine (3 day split with cycling every other off day) and the back fails again. More surgery.
Predicament 3. 3 more months on my back, gain 15 lbs of fat, lose the bit of size I had, back to square one.
This February, fully recovered, I head back to the gym. Things are good so far. I cannot effectively work glutes due to the back surgery, and I have to be super careful working abs, though I do work them daily. I am now back to 175, but seem to be carrying some weight in the love handles and have a little (super stubborn) fat deposit around the beltline.
My daily diet goes something like this:
banana/berry/yogurt smoothie with 30g protein/10g Amino mix
Nitrox, GNC Megamen vitamin, glucosamine supp for the back
chicken breast/steamed or raw veggies
Chicken/Tuna wrap w/salad
Nitrox, more glucosamine
Another smoothie post workout
Once a week cheat day; 1 meal that I just monitor for carbs, if I can.
I am trying to trim off the perma-gut I seem to have, while still gaining on the upper body. Is this impossible? Never mind that my ass has flattened out since I can no longer do squats/lunges... I've recently added Relacore to my regimine on a trial basis to dump some more fat.
So my questions to you gurus out there are:
1) Any adjustments to the diet? I am getting about 165 grams of protein now, and I AM trying to shred for beach season...
2) Any suggestions on working the ass/lower abs without stressing the lumbar area? (Surgery was on L4-5 and L3-4, both had anterior calcified herniations, removed with micro-diskectomy, and there is minor scarring on the sciadic nerve channel.)
3) The supplements: What would you add/remove from the supps?
4) Is there a "safe" steriod that would help me gain some size in the upper body and shred off some of the bf as well?
If you read this far, thank you. I figured I would try to give as complete a picture as possible. Any/all feedback is greatly appreciated!
