Ok, I need some help, I'm 46, 5'8, currently weigh 129lbs, I know: way to little, however due to recent home stressors, and work, I'm an ICU RN, lots of dying patients: I have recently lost 11 lbs over last month, I have have bilat. tendon repairs, both elbows, one in March, one just 2wks, ago, havent' been able to do upper body since last August, very frustrating, as I hate legs, although they are my toughest challenge. My upper body has remained very lean, and abs are fine. I don't need Cardio at this point, although I do some, I eat 4-5 times/day, two protein shakes 40Gm each, two meals with at least 20-30Gm, carbs are prob. too low at maybe 100gm per day, What can I do to put on some quality muscle, with only being able to do legs, and eat, lol. Can't lift anything heavier than 5lbs till after Sept.10, I'm also off work till then , Thanks Jane.

Well, you can't do any pressing movements, BUT you can do DEADLIFTS AND SQUATS! That means you can do 66% of what you need to do in the gym to get BIGGER! So that is no problem.

What you can do is squat 2x a week and do a deadlift workout 1-2x a week... Thats what I would do! Now on to more important things: YOUR DIET IS TERRIBLE! (for lack of better words)

You can't expect to put on quality muscle by eating only 100 g of carbs a day. Even as little as you are, you have to have somewhat of a caloric surplus in order to achieve muscular gains Jane. This is an idea of what you should be doing if muscular gains are your concern right now:

Meal 1: 2 whole Eggs, 3 egg whites, 1 cup (measured dry) Oatmeal

Meal 2: 3 scoops Mass Maker, 1 tbsp Heavy Cream

Meal 3: 4 oz. Lean Beef, Chicken, or Turkey, 3/4 cup cooked Quinoa,or, Brown Rice, 2 cups green veggies w/1 tbsp Olive oil and vinegar,or, Smart Balance butter

Meal 4: (same as meal 2)

Meal 5: 5 oz. Lean Beef, Chicken, or Tuna, 2 cups green mixed salad w/1 tbsp Olive oil and vinegar

Supps: 1 Super Pak with Breakfast, 2 Density Tabs with every Meal

What do you think Jane? This would be the best thing for you even though you can't train upper body! Cheers!

This message has been edited. Last edited by: ChunkyButt,

If you are unsure of deadlifting, do partials. Also, try sumo deadlifting.

Can you flex? Flexing is a great way to start shaping muscles. Try doing different motions of the flax where you will have both agonist and antagonist muscles to work against each other.

Squat on a hack squat machine, leg press and possibly even the Smith machine. All aspects of the body work even on a partial squat!

Be positive and watch some gains!

*I hate when I mispsell.

This message has been edited. Last edited by: Frank,

yes I agree at this time, my diet is far from optimal, however I have alot of stressor at home, and have absolutely no appetite, no desire to even eat between meals, so the fact i'm at least getting what i am now is a plus, but i'm looking to change it, I started today, I'm supplementing with MVI, EFA's, Density, Energy Reserve. I can't do anything at all that requires me to lift in excess of 5lbs, with my right arm, which is my dominant arm, as I was not totally compliant with the left arm, did some things that required flexion, and stressed the incision site. So anything plate loaded is being lifted completely with my L arm, so I try to do the pulley machines for legs or pile lighter plates on. Although I've been having some leg issues with pain below L knee, still working legs out. Can't do deadlifts at all. My diet has only been this bad in the last month or so.

quote:

I've been having some leg issues with pain below L knee, still working legs out. Can't do deadlifts at all.

How is your stretching? If you're suffering from atrophy, basic warming up then concentrate on stretching and making the muscle elastic. Resistance train with some bands. It doesn't have to be weights. After that, thoroughly stretch again, post workout.

Work with one slowly, the other theraputically for balance, both resistancewise and mentally to avoid swapping strength sides. That can cause a neurological confusion (speaking from experience).

My strength became left dominant. I constantly confused with left/right by reaction. Keep an eye on that possibility.

Jane... As a wise old man once told me Son, you got to get your mind right! Based on your posts I don't believe you do, I sense a lot of frustration.I think you should re evaluate your training and diet because of you recent set back,even if it means going back to square one. Get your head on straight and focus on what needs to be done NOW! It will make the path to recovery much easier if you set little achievable goals each week until you are 100%.Continue to take your mass aminos and liver if nothing else they will help to retain your LBM. Glutamine also has been known to speed the healing process as well.

I am very frustrated, but am still trying to do what I can, and slowyly getting diet back to where it used to be, as I always ate 5-6 times/day, and made all my own food, this lack of appetite is due to a depression, which is only in the last 2mos. My husband is in hemodialysis and had a stroke in Nov. and we are currently separated, and trying to work it out, so I appreciate everyone's help, but my head is on as straight as it can be right now. Thanks Jane.

Jane, the thing we all can do as youngsters just isn't going to happen and the worst thing is understanding and accepting patience. Do what you can and remember, the most important element we all forget is the diet.

Concentrate on diet because once you're in the zone, you're already working with a clean diet. Besides, all good health starts with diet.

I love doing leg workouts, but injury after injury, I just had to let them rest. All minor injuries, but a combination can result in a major.

Depression can wreck havoc. Start eating and metabolism just may outweigh depression and force you to eat.

Hope things get better.

Thanks all, yeah I'm slowly feeling better, both mentally and physically, since I stressed my incision on L in March, by going to gym and doing exercises I shouldn't have took longer to heal, so I'm being soooo careful with R side. I dont' stretch at all, probably should at my age, thanks again. Also watching 3 grandkids 3/wk, is a killer, lol, I'm too old for babies, lol. Jane.

quote:

Originally posted by serpico:
Jane... As a wise old man once told me Son, you got to get your mind right! Based on your posts I don't believe you do, I sense a lot of frustration.I think you should re evaluate your training and diet because of you recent set back,even if it means going back to square one. Get your head on straight and focus on what needs to be done NOW! It will make the path to recovery much easier if you set little achievable goals each week until you are 100%.Continue to take your mass aminos and liver if nothing else they will help to retain your LBM. Glutamine also has been known to speed the healing process as well.

That was a really good post Serp. I think you nailed it there! And Frank is right, Depression along with other psychological impairments can KILL your metabolism and jack up the cortisol. A VERY CATABILIC ENVIRONMENT TO BE IN.

That is exactly what I'm doing, I'm keeping a food and training journal, this is only a temp. thing in past two months, I'm also no longer depressed, I just asked for some suggestions, I've been doing this for 6yrs, I know at present things look ****** for want of a better word. Thanks for all the posts. P.S. yes the diet above looks good, and what I would normally be following. Jane