Bye bye wheelchair

**Rick Sanchez** · 12th January 2013

Hi

My goal for this year is to finally get walking independent again (bike crash November 05). I've been in a wheelchair for too long now, I've had enough...

I can walk, but due to lack of confidence in my muscles/body I will not walk on my own - This has to change!

Current health issues: Paralysed left arm (brachial plexus), ankles have restricted movement (tendons where shorted due to foot drop in hospital).

Current measurements:

I will put these up tomorrow.

Goals:

Loose the stomach I have acquired due to me being a lazy f*ck.
Gain muscle bulk (and tone if possible)
- Chest - Develop peck muscles again (I have none)
- Strengthen my back
- Reclaim my stomach (six pack) and strengthen my core muscles
- And on my legs I want to gain at least five inches of solid muscle on both my thighs and calves. This year as a minimum

My issue is, that I don't know what to eat and when. Could one of you please help me build a weekly meal guide/menu and a solid gym routine that I can follow five to six days a week.

Though my research I have "learn't" that I should exercise one muscle group a day and then another the following day. Is this correct?

I've also been told:
Age: 24
Body Fat% - 28.7 (Probably higher now)
BMR: 1486
TDEE: 2043 - What it is, roughly
TDEE: 1635 - What it should be!
MHR 50%: 128
MHR 60%: 141.6
MHR 70%: 155.2
MHR 80%: 168.8
MHR 90%: 182.4
Weight kg: 65.22
Visceral Fat:
BMI: 22.04
Skeletal Muscle kg: 46.6
Blood Pressure:

Some of that is probably incorrect now as I have had at least 10 weeks off the gym! I will update details to correct ones tomorrow.

This will be my weekly/monthly log

**rIKmAN** · 13th January 2013

Just wanted to say good luck mate, attitude is half the battle and yours seems to be spot on.

All the best.

**WRATH OF BOD** · 13th January 2013

well done on the decision , good luck & i hope you manage it.

**DejaVu** · 13th January 2013

Get your Fat Arse out of that chair and get yourself motivated.
24 Years is no age and you have a whole load of women to shag (unless you're hitched of course!)

Seriously mate, best of luck, great decision and hope you stick to it. Enthusiasm is the very first step.
The past 7 years must have been extremely hard, but it is time to take control!

Not sure on the paralised arm business (sounds serious), but good for you.
Hope you have motivational friends and family around you.

Good Luck, although if you're serious enough, you won't need it!

Can't give you much advice on diet as I'm a lazy, gym dodger and eat anything put in front of me. But I'm blessed with a fast metabolism.

**Rick Sanchez** · 13th January 2013

But I'm blessed with a fast metabolism

I was until about last year lol. Currently in my second year of university and their loads of hot women in the university now!

**Roach-Rampino** · 13th January 2013

Yes I will give you a hand mate. My missus is a qualified personal trainer and also I train with a very experienced personal trainer. Between the 3 of us I'm sure we can help you in the right direction as long as you are prepared to commit to your goals.

I need you to answer a few questions first though:

How much time per session can you devote?
What equipment do you have available to you at the gym?
Have you been having any professional treatment e.g. regular physio?
What time do you get up each day?
What time do you go to bed/
Have you got access to a swimming pool at the gym?
Oh and how tall are you?

**Rick Sanchez** · 13th January 2013

Originally Posted by Roach-Rampino

Yes I will give you a hand mate. My missus is a qualified personal trainer and also I train with a very experienced personal trainer. Between the 3 of us I'm sure we can help you in the right direction as long as you are prepared to commit to your goals.

I need you to answer a few questions first though:

How much time per session can you devote?

- 2-4 hours at most.

What equipment do you have available to you at the gym?

- Loads mate, cycling machines, rowing machines, running machines, weight machines of all sorts (legs; quads and calves, loads of machines for arms/back/chest - can make a list tomorrow), free weights, vibe plate things.

Have you been having any professional treatment e.g. regular physio?

- NHS cut me off from 07-09. Got back in to half six to eight sessions in 2010 and was cut off again.

What time do you get up each day?

- Well... I'm a university student so it varies (I don't drink, smoke, drugs etc). But Monday to Friday I get up anywhere from 7am to 9am and on weekends at 10am at the latest.

What time do you go to bed?

- Normally late (11pm onwards usually) as I do not sleep well and I find it hard to switch off.

Have you got access to a swimming pool at the gym?

- Yes, an Olympic pool (Tom Daley uses it).

Oh and how tall are you?

- 5ft 8" I think, honestly no idea any more... Probably shrunk lol