Help me get this figured out and going again!

[tdog334]

Hey all, I made a post a few weeks ago about getting back into lifting after a crippling one year+ illness. I'll quote a bit so you can get some background:

What up guys, want to start off by saying I'm about 145 6'3 right now, almost 23 yrs old. About 1yr 1/2 ago I got super sick, and almost died. I couldn't get rid of this infection for about a year. I was in my bed and couldn't leave the house for a whole year. It really sucked but I'm doing a lot better now and have been starting to lift again.

I was at 6'3 200 10% bf before, i got down to around 125 at my lowest. I'm trying to get it all back, but my recovery really sucks. Before all this I could work out so hard every day, and now a 45minute 3 day split once a week is pushing it, and I have no appetite.

I'm still losing weight cause I haven't gotten my diet right. I'm only getting in 1,500 calories a day right now which is horrible. I need to eat around 3200-3600 to bulk for my frame from past experience.

I still have some digestive issues, I can only eat chicken as a form of meat, and have a very limited diet, anything high sugar is no good. My stomach has shrunk and is very small and I am always nauseous and lack an appetite. I can probably force feed myself if I'm really dedicated but I would really prefer to get my appetite back somehow. I have a ton of energy so at least that is not a problem. Any advice would be great guys! Thanks so much.

[Khazima]

Sorry to hear about your situation man. You need to train your stomach back to it's original size, try adding 100 calories to your diet every 2-3 days. If you're struggling to even hit that, just force feed yourself whatever you can, it might take a while and be uncomfortable at times but that's what needs to be done.

Try eating denser foods like pasta with your chicken instead of rice, peanut butter in oats in the morning, cook your meals with olive oil not non stick spray etc.

As for working out, try doing a full body workout, 2 days rest, full body workout, 2 days rest. If you start feeling like your recovery is improving try tapering the amount of rest days. So full body workout, 2 days rest, full body workout, 1 days rest, workout, 2 days, workout, 1 day etc etc.

[tarmyg]

Butter, cream, and oils are your friend. Use liberally.

[RewardingLabor]

Maybe if you cook a bunch of food at once so its really easy to heat up a small portion and have snacks after you do something you will do it more often.

Get up to use the bathroom? have a snack. Finish a level in a game? Have a snack. Scratch your ass? Have a snack. Even if you're not hungry you can probably get yourself to eat a bite of something. And over time your appetite will come back.

Also, it's really easy to eat a ton of bread with soup. If you stuff your face with like 5 slices and enough liquid to break it down and swallow it all at once you won't even notice you just had 300 calories in 5 seconds.

[tdog334]

Thanks for the tips guys. I will try to add a bit each day. I've actually been thinking of just drinking down straight ev olive oil and coconut oil. I could probably drink in 1500 cals or more pretty easily that way and put myself over 3000 like that. I hope the appetite will come back buy in the meantime I'll try to up my cals

[RewardingLabor]

Thanks for the tips guys. I will try to add a bit each day. I've actually been thinking of just drinking down straight ev olive oil and coconut oil. I could probably drink in 1500 cals or more pretty easily that way and put myself over 3000 like that. I hope the appetite will come back buy in the meantime I'll try to up my cals

Lol… read up on a product called "olestra." I don't think you understand what large amounts of oil does to the human digestive system.

[tdog334]

Lol laxative effect... Well I could space it out, isn't that what mass gainers mainly are? Just a bunch of oils with some protein and sugars. Can anyone point me to a good full body routine? I've never lifted like that before, normally I just do splits.

[Khazima]

Lol laxative effect... Well I could space it out, isn't that what mass gainers mainly are? Just a bunch of oils with some protein and sugars. Can anyone point me to a good full body routine? I've never lifted like that before, normally I just do splits.

Jason blahas 5x5. Starting strength. There's plenty of others but I can't recall them right now. Or you could just squat/bench/deadlift/row/shoulder press with a few accessories.

[RaginCajun]

Jason blahas 5x5. Starting strength. There's plenty of others but I can't recall them right now. Or you could just squat/bench/deadlift/row/shoulder press with a few accessories.

I'm doing his workout now, started last week. Just getting back into lifting so whole body is sore!

[Khazima]

I'm doing his workout now, started last week. Just getting back into lifting so whole body is sore!

Awsome

It's a really good routine, just pure basic linear progression.

[RaginCajun]

Awsome It's a really good routine, just pure basic linear progression.

yep and i feel my body needs those rest days in between

[Times Roman]

Hey all, I made a post a few weeks ago about getting back into lifting after a crippling one year+ illness. I'll quote a bit so you can get some background:


I'm still losing weight cause I haven't gotten my diet right. I'm only getting in 1,500 calories a day right now which is horrible. I need to eat around 3200-3600 to bulk for my frame from past experience.

I still have some digestive issues, I can only eat chicken as a form of meat, and have a very limited diet, anything high sugar is no good. My stomach has shrunk and is very small and I am always nauseous and lack an appetite. I can probably force feed myself if I'm really dedicated but I would really prefer to get my appetite back somehow. I have a ton of energy so at least that is not a problem. Any advice would be great guys! Thanks so much.

I think I replied to your earlier thread, about looking at this as an opportunity to put the weight on slowly and with intent. To not get in too big a hurry to add the weight, which much will end up in the mid section. It takes time to grow muscle.

Chicken is a good protein source.

Can you eat fruit? if so, have at it.

And a small amount of olive oil before bed is a great way to add calories without bulk if your stomach cannot handle the bulk. Say maybe 1/8 of a cup?

[tdog334]

Thanks for all the replies everyone, I've started lifting again, I'm doing the blaha's 5x5. I only did 5 sets of squat and 1 set of every other excersize to begin since I am super weak right now, but I'll bump it up fast. I've eaten 3,000 calories 2 days in a row now which is huge since I was eating 1200ish a day before! I think I'll start a log on here so I can stay dedicated.

[Khazima]

Thanks for all the replies everyone, I've started lifting again, I'm doing the blaha's 5x5. I only did 5 sets of squat and 1 set of every other excersize to begin since I am super weak right now, but I'll bump it up fast. I've eaten 3,000 calories 2 days in a row now which is huge since I was eating 1200ish a day before! I think I'll start a log on here so I can stay dedicated.

I'll definitely be following man keep eating big and working your way back into training and you'll be back to where you were in no time.