Official Training and Diet Log

Hello everyone!

This is my official training and diet log, and I’m excited to share my journey with you all. I’ll be documenting my progress step-by-step, including workouts, nutrition, and supplement use. Hopefully, this log will help others and give me a chance to track my progress while staying accountable.

Starting Stats:
- Age: 27
- Height: 5'6"
- Weight: 178.4 lbs
- Injury: Herniated disc in my lower back (injured at work in June)

I’m going to take things slow in the beginning as I’m still recovering from my back injury. My main focus is on healing and working around the injury while rebuilding strength. I will be easing back into my training with a focus on mobility, core strengthening, and gradual load increases.

Training:
- Initially, I'll be doing a full-body routine 3-4 times a week, with a focus on rehab and corrective exercises for my lower back. As I progress, I’ll slowly increase the intensity and volume to build muscle while managing my injury.

Supplements:
Here’s a list of the supplements I’m currently using:
- Amp02 (Pre-workout stimulant): I’ll be using this to help with energy and focus during my workouts.
- Glutamine (5g post-workout): For muscle recovery and reducing soreness.
- Big Blast (Post-workout shake): High-quality protein to support recovery and muscle growth.
- Forged Joint Repair: I’ve had issues with joint pain, so this is essential for maintaining joint health.
- NTBM Skeletal Balm: For joint support and pain relief, especially in my lower back and knees.
- One-A-Day Men's Multivitamin: To cover my daily micronutrient needs.
- NTBM Gear: For overall health and performance support.
- NTKTS (Stim-Free Pre-workout): On days when I don’t want a stimulant, I’ll be using this for focus and endurance without the crash.

Goals:
- Short-term: Focus on rehabilitation, strengthening my core, and improving flexibility to fully recover from my herniated disc.
- Medium-term: Slowly start to increase volume and load on lifts to regain strength and muscle mass.
- Long-term: After recovery, I plan to gradually increase intensity to build muscle, focusing on maintaining a lean physique.

I’ll be updating this log regularly with my workouts, diet changes, and progress. Please feel free to ask questions, offer advice, or share your own experiences with training around injuries. Your input is always appreciated!

Stay tuned for more updates, and I look forward to sharing my journey with you all!

Awesome plan to focus on core and mobility. That’ll help a lot with that lower back

Glad to see you're being smart with that herniated disc, bro. Slow and steady wins the race!

Skeletal Balm is a game changer for joint pain. I swear by it!

Hey everyone!

Just wanted to check in and give you all an update on how things have been going. It's been a few weeks since I started back at it, and I’m feeling a lot better overall. My lower back is still a bit sensitive, but I’m seeing gradual improvement with my mobility and flexibility, which has been a huge relief. I’ve been sticking to my rehab-focused routine, and it's been paying off—I'm moving with less discomfort day by day.
I’m also really excited because I just got clearance from my physical therapist to start incorporating some light weights into my routine. It’s a small step, but it feels huge considering how limited I was just a few months ago. I’ve been focusing on core work, glute activation, and keeping my posture on point. Everything’s slow, controlled, and steady right now.

Personal News:On a personal note, I’ve had a lot of life changes in the past few weeks. I just moved into a new place, which has been a bit of a whirlwind. Between unpacking, adjusting to a new environment, and still prioritizing my recovery, it's been a challenge to stay on track, but I’m doing my best. Meal prep and my supplements are all lined up, so my diet hasn’t been compromised despite the craziness.

Training Update:I’ve added in some basic weighted movements, like goblet squats, hip thrusts, and dead bugs with resistance bands. My goal is to focus on glute and hamstring activation to take some load off my back. I’ve been sticking to 3-4 full-body sessions a week, with a lot of focus on stretching and mobility. Here’s what my latest session looked like:

1. Goblet Squat – 20 lbs (3 sets of 10)
2. Hip Thrusts – 30 lbs (3 sets of 12)
3. Glute Bridges – 3 sets of 15
4. Plank – 3 x 30 seconds
5. Band Pull-Aparts – 3 sets of 15
6. Bird Dogs – 3 sets of 12

I’ve been walking a lot more too—around 7,000 steps a day. Nothing too intense, but I’m making sure to stay active while respecting my back’s limits.

Supplements Update:Everything's been the same with my supplement stack, but I’ve added Curcumin for inflammation and joint support. I’m hoping this helps with the soreness and keeps my recovery process smooth. My joints feel better, but I think the Curcumin is a solid addition.

Diet Update:My diet has been pretty solid, even with the move. I’ve been sticking with lean proteins (chicken, turkey, tofu), whole grains (brown rice, quinoa), and lots of veggies. Since I’ve been doing more walking, I’m keeping my calorie intake pretty moderate to stay in a good spot for fat loss while maintaining muscle. Here’s a sample of what I ate today:

• Breakfast: Oatmeal with almond butter, chia seeds, and blueberries
• Lunch: Grilled chicken, quinoa, and a big side salad with mixed greens, cucumbers, and avocado
• Dinner: Tofu stir-fry with broccoli, bell peppers, and brown rice
• Snacks: Protein shake, a handful of almonds, and a banana

I’m feeling more motivated than ever to keep going. The rehab is slow, but I’m seeing progress in the gym and with my day-to-day. The combination of sticking to my routine, focusing on recovery, and keeping my diet clean has been key. I’m just taking things one day at a time and listening to my body, which has been a game-changer.
Thanks again to everyone for your support and advice. I’m definitely feeling more confident in my recovery, and I’m excited to keep pushing forward. I’ll be back soon with more updates—stay tuned!