King Bowls Posted April 6, 2016 Share Posted April 6, 2016 Long story short... I've had sciatica since Jan 2015, it wasn't until June 2015 that I had an MRI that revealed a 4mm herniated disc @ L5 S1. So at that point, I had slowed down significantly at lifting weights, lost a lot of strength and weight. It made me angry beyond belief because incompetent lifting threw off my path. There is no telling where I could be now. Anyway, I was at one point 202 lbs at 5' 8 1/2", I was fairly lean and quite powerful. Now I'm at 171, and my physique has taken some hits. So that's the story Here's my question, I want to gain my weight and strength back, as much as I can. Since I have a back problem, I am limited to different types of bench press (the one main lift that I can go super heavy on), limited dumbbell work, pull-ups (weighted and unweighted), dips, and resistance bands. With THESE exercises, and this diet plan below, could I gain my weight and strength back, and go beyond 202 lbs bodyweight? (Keep in mind I will do some kind of workout everyday. Resistance bands workouts throughout the week working various muscles, and then on the weekends do stuff like bench press, incline, and limited dumbbell work) Here is the diet plan... Breakfast (meal #1) -6-8 egg whites -1 whole egg -1 cup of oatmeal -fruits Meal #2 (3 hours later) -granola bars (2) -oatmeal 1 cup OR 1 fruit serving -protein shake Meal #3 (3 hours later) -2 lbs of fish OR chicken OR turkey OR lean beef -1 cup of oatmeal -1 cup of brown rice -1 bowl of vegetables, raw or cooked -4 slices of 100% whole grain bread -protein shake Meal #4 (2.5 hours later) -bowl of fruit OR vegetables -2 granola bars -protein shake Meal #5 (2 hours later) Any one of these: -1 cup whole grain pasta -4 slices of 100% whole wheat bread -1 cup of oatmeal -6 egg whites Meal #6 (2 hours later) -2 lbs of chicken OR lean beef OR fish -1 cup of brown rice -1 bowl of vegetables, raw or cooked Meal #7 -blended whey protein Link to post Share on other sites
Author King Bowls Posted April 6, 2016 Author Share Posted April 6, 2016 Keep in my I will drink a lot of water, and be taking kre alkalyn creatine Link to post Share on other sites
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