Weight Lifting Advice

[Jackofalltrades]

So now that I'm back in the gym I feel so detached from where I used to be that it's ridiculous. My goals at 39 are far different than they were at 23. I'm having both knees replaced on June 5th and want to really get back in the gym after rehab. 

I have joint problems so I have to be careful and I'm unsure of what I'll be allowed to do leg wise after surgery. So...

Goals - functional strength with a focus on flexibility and core strength to halo with posture. I'm already using the stationary bikes to prepare for rehab, but want advice for moving forward. TIA

[frash.exe]

damn dude 39 y/o and need both knees replaced? 

 

genetics? occupation? accident?

[toldozer]

1 hour ago, frash.exe said:

damn dude 39 y/o and need both knees replaced? 

 

genetics? occupation? accident?

That was going to be my question.  I would ask a doctor not people on here... hope your recovery goes well @Jackofalltrades

[Jackofalltrades]

2 hours ago, frash.exe said:

damn dude 39 y/o and need both knees replaced? 

 

genetics? occupation? accident?

I won the genetic lottery. USMC didn't help but that whole "not service related" nonsense is getting in the way. Passed my ortho exam on the way in...

Ortho surgeon told me two weeks ago I had the worst knees he'd seen for someone my age. Oh well, keep chugging and hope for the best. That's part of the reason I had to find a diet, add the two rods and twenty screws in my spine into the equation and I should really just try crystal meth and an eating disorder. 

[Jackofalltrades]

I'll take advice on upper body as well. 

[Lumps]

I have never had any replacements or joint issues but for you I would not start with weights. Also, I absolutely would not fast and excersise at the same time you will rip your body and hormones apart and will NOT heal. Eating a lot of healthy foods will help you healing immensely.

 

My advice off of the very little information is you see to be borderline physical therapy...things like yoga and swimming sound perfect for rehab. After months of this and a good diet start small and slow in the gym. Whatever you're doing remember you're building. It's step by step.

 

Talking to a physical therapist would be best but they're very expensive. Don't be 'too macho' for things like yoga and body weight excersises, it's some of he healthiest things you can do and in fact I know of many bodybuilders that would increase their size doing these things. They offer things weight don't, things you want, flexibility, cardiovascular strength without killing your joints (swimming vs. running). Take fish oil and a joint supplement.

 

Also a tip that has changed my life, on the way home from an intense workout buy a couple of bags of ice from the gas station, go home chug a protein shake and dump those baby's in the tub and soak for 20-30 mins. It's quite simply amazing.

[Jackofalltrades]

1 minute ago, Lumps said:

I have never had any replacements or joint issues but for you I would not start with weights. Also, I absolutely would not fast and excersise at the same time you will rip your body and hormones apart and will NOT heal. Eating a lot of healthy foods will help you healing immensely.

 

My advice off of the very little information is you see to be borderline physical therapy...things like yoga and swimming sound perfect for rehab. After months of this and a good diet start small and slow in the gym. Whatever you're doing remember you're building. It's step by step.

 

Talking to a physical therapist would be best but they're very expensive. Don't be 'too macho' for things like yoga and body weight excersises, it's some of he healthiest things you can do and in fact I know of many bodybuilders that would increase their size doing these things. They offer things weight don't, things you want, flexibility, cardiovascular strength without killing your joints (swimming vs. running). Take fish oil and a joint supplement.

 

Also a tip that has changed my life, on the way home from an intense workout buy a couple of bags of ice from the gas station, go home chug a protein shake and dump those baby's in the tub and soak for 20-30 mins. It's quite simply amazing.

Exercising and fasting has no negative effects and I've noticed that I have far more energy and more strength while working out in a fasted state. You should seriously do some research on IF. 

I'll be working with a physical therapist initially but I'm trying to go ahead and look beyond that. I'll obviously ask their opinion as well but I like to gather from numerous sources and make my decisions. 

Lickily my son's speech therapist is a certified yoga instructor and has said she'd be happy to help me out. I'm not too macho to do anything that works. I've experienced way too much pain over the last 2 decades to rule anything out that may be perceived as feminine. 

Not sure I could do the cold tub but as soon as I got home today I iced my sprained knee and broken foot. I'm a big believer in the power of ice!

[pstall]

I second yoga and  mild plyometrics should be considered.

Get the core back up to snuff and add accordingly. 

 

[Jackofalltrades]

10 hours ago, pstall said:

I second yoga and  mild plyometrics should be considered.

Get the core back up to snuff and add accordingly. 

 

Core is really my focus, once my knees are fixed I have some pretty ambitious fitness and wellness goals. 

[imminent rogaine]

20 hours ago, Jackofalltrades said:

Goals - functional strength with a focus on flexibility and core strength to halo with posture.

Sounds like you need yoga, brah. 

Adding yoga back into my routine is my next goal. Weightlifting makes me think I'm strong. Then I realize, that's not necessarily the case when I get out there for yoga and I am shaking all over trying to hold poses.

[Jackofalltrades]

36 minutes ago, imminent rogaine said:

Sounds like you need yoga, brah. 

Adding yoga back into my routine is my next goal. Weightlifting makes me think I'm strong. Then I realize, that's not necessarily the case when I get out there for yoga and I am shaking all over trying to hold poses.

Great point, thanks. 

[Ounce]

Reviving this one, I've recently been making good progress on my weight/BF% which is mostly due to finally figuring out my macros and making improvements in my diet.  I've been lifting via cross-fit style gym for roughly 1 1/2 years now.  There decent number of strength days where the focus is more on 1/3/5 rep maxes or tempo lifts, so not completely met-con focused like perhaps the stereotypical cross-fit box.  

As I've been more focused on cutting recently I've finally researched what my macro intake should be and have tried to focus really hard on hitting my numbers each day.  It was eye opening to realize how much protein I need to intake in order to maintain my existing muscle mass while dropping the fat (roughly 0.8g per pound of body weight).  I've also realized I can be a little less restrictive on the carb front as a bi-product on my initial paleo indoctrination had made me avoid all but the cleanest carbs (which I still try to focus on even with greater intake).  Right now I'm at 204 lbs down from roughly 216 lbs roughly 1.5 months ago and at 13.5% BF according to InBody measurement this morning (I know, those things aren't perfectly accurate).  

 

I'm shooting for 185-190lbs right now as goal.  From there perhaps will try to start bulking a bit if I'm happy with body comp.  Anyone else tracking macros, or believe the philosophy is nonsense?

[Dex]

28 minutes ago, 15 said:

one more thing. people (including myself) need to get over this fad of making exercise and nutrition a seasonal thing. if you want to look your best and be your healthiest you need to make it a lifestyle. if you're simply concerned about not looking like a complete fugging slob at the beach/pool - then fine, pig out all summer and winter and repeat the same workout and diet every spring.

once you really see results and know what it feels like to better yourself it becomes addicting. that's why you see people in incredible shape and think "why are they still going?". It is a lifestyle and you always want to better yourself and smash goals.

you either need to make it a lifestyle or it becomes a seasonal routine. this is something I am trying to work on personally and recommend others that are serious about their fitness/health do as well.

my yearly plan looks something like this.

January-March: Shred

April-June: Lean Bulk

July-September: Maintain Strength and Diet

October-December: Bulk

tell em son tell em!

[Ounce]

57 minutes ago, 15 said:

how tall are you? I have very similar numbers to yours. I am about to start a new diet plan and really focus on my macros and other things I've been half-assing like stretching, sleep, and technique. 

macros are definitely not nonsense. diet and exercise are super black and white once you really look at the big picture. if you eat the right foods and hit the right macros for yourself while working out the recommended amount with the right weights for you size/strength - you're going to see results.

people are lazy, impatient and get overwhelmed/unmotivated too easily. 

I'm roughly 6'3

 

I definitely agree with the addicting nature of improvements and gains (or losses in my case).  There a few things in my daily routine better than picking up that barbell and putting in work.

 

I also forgot to mention another thing that I think has contributed to my recent success.  Previously in my cut I wasn't using any supplements but now I'm taking a post-workout Whey shake and also having a dose of casein protein before bed.  I'm using Ascent Products for both and I really like them, very tasty and clean.  The casein is especially effective for curbing that late evening hunger that can trip up a day of good behavior on the diet front.