Survival of the fittest

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I have posted before about my desire to improve my physical conditioning. I recently took some actions to get me on my way. Also – I do not consider myself in bad shape – just want to get better.

First – a little history:

Hurt my back 3 years ago playing basketball – lower back pain ever since – every so often.
In and out of weight lifting/bodybuilding for the past 25 years.
Have participated in several types of martial arts over the past 25 years including jiu-jitsu and stickfighting.
Went to college studying sports nutrition.

My desire is to improve both my muscle to fat ratio as well as my cardio conditioning.

Cardio Plan:

The cardio aspect is a tough one as I have found that running aggravates my back. So – I am limited to riding a stationary bike at the gym. Current plan is to ride a stationary bike twice per week with increasing intensity over time. I visit the gym on my lunch break so time is limited.

I am also looking at buying a mountain bike. I have visited a local bike shop as I want to get one that is off-road capable (not a K-Mart special). I have found a Trek for around $400. I had a Trek years ago when I lived in New Hampshire and took it down some trails – loved it. So – if I purchase the Trek I will add that to my conditioning routine.

Weight Lifting Routine:

I have been working out with weights for many years – and feel that I know that works for me (meaning….might not for you). Years ago as a teenager I over-trained severely – working out 6 days a week for 3 hours per day. I could not gain size or strength. My current routine has me working a separate body part each day Monday thru Friday. This provides sufficient recuperation to allow positive growth and strength gains.

I also record all my workouts so I can better judge where I havve been and where I am going.

Diet and Nutrition:

Of course I will never reach my goals without proper nutrition and diet.

Limiting my caloric intake to 2,100 calories per day should allow me to reach my goal in 3 months. Caloric intake will be roughly 15% fat, 40% protein, and 45% carbohydrates.

I know the right foods to eat – its a matter of willpower. I also take a few nutritional supplements geared towards muscle support and growth such as creatine. I want to get myself on a good regimen of nutritional supplements – more research needed.

I also write down everything I eat.

Summary:

First off – my back feels much better when I am exercising and working out regularly. Might be strange – but it works. After TSHTF – health is going to be very important. I will post updates on how I am doing as time goes on.

Take care -

Rourke

Sly at 67 years old!!

Tags: fitness

fitness | Rourke October 11, 2010

7 Comments to “Survival of the fittest”

By JeSter, October 11, 2010 @ 5:17 pm

Personal workout plans are just that…personal. However, I would suggest that you are a too light on cardio. I know you’ve asked TOR for fitness advice in the past and I have 15 years experience in the same profession. Just some friendly advice. Good luck with your program.
By Rourke, October 11, 2010 @ 7:17 pm

You are correct on the cardio. Right now I am heading to the gym on my lunch break – so time is tight. I am looking to get into riding a bike on the weekends soon to supplement.

Thanks – Rourke
By Survivalchick, October 11, 2010 @ 7:45 pm

Very curious how your progress goes. I’m on a low cal diet right now. Keeping it at 1K a day. I eat all natural foods, mostly raw. What do you think of plant based diets?
By Kevin, October 11, 2010 @ 10:46 pm

As a past avid cyclist I can tell you that it is one of the best forms of excersise..except for the back. Prolonged cycling can actually weaken your lower back and depending on the type of cycling, can cause some damage. If you have muscle issues with your back, then that is something you can work on, but if you have mechanical issues (damaged discs) then eventually you may do more damage. Riding was the one thing I wanted to do everyday but due to weakening discs I eventually lost the ability to ride a normal bike. I was able to transfer to recumbents. I now have a recumbent trike, which is a lot of fun to ride. Per my doctors, once you’ve had a back problem, you’re always prone to have a back problem. If it’s something you can strengthen through abdominal and back training, go for it. Just remember that riding on those skinny seats is just like riding on a two by four and really dont provide much support. Keep your weight down, keep your core strong and hopefully you’ll be able to enjoy cycling for some time. Obviously this is all just my opinion, based on 25 years of dealing with damaged lumbar discs. Good luck with your training and ultimate fitness. You can never go wrong being in shape. And obviously if you dont keep up with it now, it just gets harder later.
By Six, October 11, 2010 @ 11:58 pm

I’ve been a weightlifter since high school (a very long time ago now) but have always skimped on the cardio. Lu and I bought bicycles a couple of years ago and have been riding ever since. It’s a great and fairly low impact way to burn off those calories and is so much more fun than running. We ride both road and MTB and love the sport.
The choice of a Trek is a good one. You’re right to stay away from the big box store bikes. If it has front suspension pay particular to it’s maintenance and upgrade as funds become available. Typically suspension forks last about 3 years before needing to be replaced or rebuilt. Here’s a link to a good company who will rebuild your fork for much less than replacement. http://www.pushindustries.com/2009/index.php I haven’t used them but a friend has and had good success with them. I’m sure there are others.
Good luck and please post some riding stories and pics when you can.
By Sheep Dawg, October 12, 2010 @ 12:33 am

I am a LEO and Fitness professional. I have a multitude of musculoskeletal injuries from a lifetime of martial arts, real life applications and misc injuries. I have always had great success with high intensity cross-training routines. Since you have a background in fitness and nutrition, you’ll be able to monitor yourself and progress safely. Check out http://www.crossfit.com for ideas and guidance.

Good luck
By TexasScout, October 14, 2010 @ 1:32 am

@Rourke & Kevin, may I suggest a “recumbant” bike (three wheeler) instead of a traditional BIcycle. It takes the strain off the back and Butt, and lets you concentrate on your workout.

See: http://www.scarabtrikes.com/

He built one for Jessica Cox, the “armless” pilot. See: http://www.youtube.com/watch?v=TxnkC32O1gc

This is a friend of mine, he builds these tikes for people ALL over the world. They are top knotch, efficient and above all confortable. But they are not cheap. Once you try one, you will never go back to two wheels.