Old post, but I’m an FNG, so here is my response.
I lift six days a week, and have changed the majority of what I do over to functional movements, since I’ve had two spine surgeries. To be honest, the gym is the only reason I’m able to get out of bed each day. I tried and tried for a long time to continue lifting as I did when I played football and as I did in the Army, but I was in a ton of pain still, and looked more like a 95 year old man when I walked. Functional movements have helped me a lot, even though I still have a lot of pain. Cardio is tough for me, as the Army has a way of destroying knees and ankles too, lol. I can do some moderate hikes with weight on my back.
Diet is egg whites for breakfast, chicken, rice, and spinach for lunch, and ground venison, rice (or sweet potato), and broccoli for dinner. Protein shakes post workout and before bed.
I hold steady at 245-250 lbs and about 12-14% BF.
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