Got injured in traffic accident 4 years ago and shit is only getting worse to the point the ordinary day is a survival due the chronic pain getting worse and worse. I'm not looking for any fee fees from you, just any reasonable advice. All the tips and guides I found are counting on me being just fat.
Fucked up parts: >spinal fracture, got 4 screws in there >abdominal wall is basically gone, my intestines ruptured and it infected the tissue which had to be removed - basically a football-sized hernia >left arm from shoulder to wrist is more metal than bone, it's laughably week (unscrewing the bottle is peak performance) >sometimes a nerve get's pinched somewhere around my asscheeks which results in my leg getting practically cripled, probably due shit body posture that compensates for missing/damaged parts
Lost 25 lbs in 3 months by cutting all junk food and sugar (especially in coffee) and switching to water from sodas. Recently added using the stairs instead of elevator (8 floors), both up and down.
Thing is my weight loss stopped for two weeks already. I didn't cheat in food or rations and I'm slowly adding to my physical activity regime because even those 25 lbs helped to reduce the chronic pain A LOT.
Replace your damaged body parts with robotic limbs and become cyborg-chad.
Jordan Edwards
bro you are a fucking trainwreck how did all this happen to you
Anthony Cox
Take up MMA
Xavier Mitchell
Might have reached your maintanance, can't tell tho since i don't know your weight / height / diet. You could try restricting your kcal intake a bit and walk a little extra. Also as for strength training you it's impossible to say what you can do with that fucked up body. Best would probably be to get in contact with a physio. I guess you could do some machine based exercises. But, yeah ought to look up with a professional before trying anything weighttraining related. oh and swimming would probably be the best you could do with that fucled up body. Swimming is severely underrated.
Jason Robinson
SS + GOMAD
But in all seriousness, it sounds like your diet is the thing you can control the most and you need to take advantage of that. Drinking only water is the right step. As far as weight loss, can you describe what your diet typically looks like most weeks? It may be that you're eating more than you need to, assuming how little you're probably moving.
I am not in the slightest qualified to address an exercise regimen tailored to your limitations. Do you have a doctor or physical therapist who can advise? If you can afford it, you should seek professional help.
Plz do not get addicted to opioids
John Butler
I would also recommend looking into swimming, or even something like aqua jogging. It would likely apply the least stress on your body, considering your injuries and weight. And like he said, you should get in contact with a physio.
Luis Moore
Not a professional on permanently injured people nor will you probably find an expert on that here
But I think the best you could do is focus on your diet as you still have complete control over that
I don't know how much you can do in terms of cardio and lifting but I think you should still give them a try and see what movements you can do pain free, the human body is amazing at healing in the long term, so don't count yourself out as you could still get stronger and benefit from it, and maybe in the longer term return to performing alot more movements as your body gets stronger and heals
Swimming is a good thing to look into as being in the water will take alot of weight off your joints. Sauna is a good option for weight loss too but don't overdo it
You should probably consult a professional, someone who has experience treating people with injuries similar to yours
GL
Luke White
Ray peat, bro. I feel for you my father lived with spine damage slipped disc, got platinum screws in his back i cant recall the full details. Maybe Rays research can help you it is very broad in topics. Peace to you.
Cameron Sanders
100% this OP. Read the sticky and control your diet, but get a professional opinion on what exercises you can do for strength and muscle.
Anthony Kelly
Cyberpunk 2077 soon
Yeah I know. I want to 220 lbs minimum, so doctors can fix my stomach. Got hit by a car while I was riding my motorcycle.
Holy crap swimming, yeah! I just wish I could rent the pool just for myself so I nobody can see me. I get really anxious and self-aware in moments like this, that's why I completely forgot it.
>can you describe what your diet typically looks like most weeks?
Daily I drink about 2-3 liters of water (counting by bottle refills)
>Breakfast 1 rye/wheat bun, usually with 40g of high quality ham (95% meat) and 1 or 2 slices of cheese, sometimes with cream paste (basically just a milk cream with light herb seasoning, very popular in my country)
>Lunch Usually some kind of salad - this was the biggest shock so I switch all different kinds. Kuskus and caesar salads are my favourite so far.
>Dinner Another rye/wheat bun if I feel hungry but usually it's just a yoghurt with fresh fruits.
Im 6,1 115kg (260lbs) at 10% bf. I was in a wheelchair 3 years ago, its a slow, long process but you need to do stretches and work on mobility. Even pay for a physio and regularly see them. Also hows your supplementation?
Ayden Young
If you're self-conscious about swimming try finding a rehab gym. Some of them will let you buy a membership without using a physical therapist. Everyone there will be old and/or fucked up looking so no one will judge you.
Brody Rodriguez
fuck off, boomer!
Justin Wright
Damn bro, how did that wheelchair thing happen?
Don't have these here. But we have spa resorts that fulfill this role. I was there when they released me from hospital as a part of post-surgery recovery. It got payed by my health insurance (which is a compulsory here) but next stay has to be payed from my pocket, which is empty now (bought own apartment so I don't have that much money to spare now). Guess getting over it in my head is my best chance to get some swimming sessions.
Thank you guys for your tips. Swimming totally got out of my spectrum.
Camden Sanders
polska? siema user
Isaac Campbell
Nah, your southern neighbour. The actual OG kurva
Zachary Clark
focus on a veggie/meat diet, eat in smal portions so you can be healthy while cutting. if you go swimming dont over do it, talk with the doctors who treated you or an experimented physio to know what kind of movements to avoid. andominal wall and spine are super important factors, you cant live without thoose so dont train with weights nor your bodyweight till a qualified professional says so.
I am a huge fan of personal iniciative on excercise and health issues, but you are way to vulnerable so dont do anything by your own and give yourself enough time to cut first.
Julian Cook
dobry vecer then you need to eat stuff with NUTRIENTS not that fills you up or tastes nice stop eating pomazankove maslo first, empty calories, change ham for real meat and add eggs they're great, try oats too for the brekkie drink kefir or other yoghurt things for your gut flora since i presume you've been bombarded with antibiotics before salads are nice but make sure you get protein in them, chicken tofu etc, also spices are far better than seasonings pls cut off beer if you drink it ever too and read up on keto since it's really good for losing weight!
Ryan Martin
Overdoing is something I have to watch out for. Feeling better pumps up so much I go for 5 miles walk or even longer. At last mile my spine feels like it's about to collapse and I recover from it for the next whole week, binging on painkillers just to be able to sleep and work. But I guess 50m long pool done twice or three times should be enough to naturally recover from.
I have salads usually with some meat. Chicken is the most often.
>pomazankove maslo It's actually Lučina, Almette or Gervais, pomazánkové máslo is meh.
>pls cut off beer if you drink it ever too My pub raid years are done for years. Last time I had a beer was one mug at March. The taste for alcohol got gradually gone with people I used to drink with (they moved too far away to casualy meet and get shitfaced twice per week).
Ryder Barnes
If i was you, i would try to see what i can do. You can walk on the stairs, so i think that you can do some jogging, try it for a couple of weeks, next try to run a little bit faster, if you dont feel that "bad pain" keep progressing like that. Try to swim, its realy good for back and spine, its actually a good exercize too. Try do a stuff like push ups on the knees, then regular, if you become lighter or if you feel confident enough. Same with squats (no weights!). If you become good at that and lose a lot of fat you could try doing calistenichs, chin ups, pull ups etc. You wont hurt your back idk about shoulder, meybe start with band support. Dont lift weights, at least now. If you feel like your bones or that screws cant hold that or you feel that pain in then go step back. Dont train too hard. Start easy. About diet cut out salt, sugar. Eat less fat. Focus on carbs and proteins. Eat your weggies and you good, wish you best.
Kevin Campbell
Also forgot to ask - is there any DIY keto? All these keto suppliers are pretty expensive but they're supposed to be tailored individually, right?
Also thanks, Polish bro!
Christian Hernandez
what supplies? just eat lotta eggs, meat, cauliflower, greens and similar stuff you can obv substitute your buns etc with keto ones but it's a lotta hassle
Colton Hernandez
I was talking about all those keto companies that offer ready to eat keto. But rations for two week cost as my food expenses for the whole month lol.
Eggs are already on my diet for quite often, not a regular appearance though. I have some meat basically every day. Fucking cauliflower, still got PTSD from school canteen lol. But I eat lot of veggies, mostly salad leafs, lettuce (also lamb's lettuce), paprikas, tomatos etc... generally it's vegetable salad in one form or another, sometimes with grated mozzarella or another kind of cheese and piece of meat.
