Can anyone help me get back in shape, injured military vet...?

Question

I am an ex-military member who was injured while on duty. I have been unable to work-out for the past 14 months due to injuries and restrictions...but now I am good to get back into it.
Before I was in great shape, being 24, 5'11'' about 178 lbs, however now I am pushing 150-155 lbs, I lost allot of strength and muscle. I am very unmotivated considering the lost, and used to have military trainer where my work outs where all planned out for me, so now I fell lost.
Can anyone please help me figure out a work out plan and diet to get back in shape and start rebuilding my life. Thank you. Feel free to email me.

Answer 1

I recommend eating 1 gram of protein for every pound of bodyweight you want to achieve.

For example, if you wish to become 178 lbs, you need to eat 178 grams of protein a day to build the muscle mas to reach that goal.

There are a lot of supplements out there, but to be completely honest the most signifigant muscle mass gains I acheived was with good old amino acids 3 times a day, creatine as instructed and whey protein in the formula I mentioned. Staying away from too many carbs. I packed on 25lbs if muscle in about 5 months.

Eat healthy, and rotate your workout. Do 15 minutes of cardio at the end of the workout if you are lifting weights.
If you do decide to lift, remember not to overwork an area. It is important for you to allow the muscles to heal in order to build mass, otherwise you are constantly breaking down the muslce, and although you will get strength you will not gain mass.

Drink lots of water while working out, creatine will help to infuse the water into the muscle to make the cells grow, and the amino acids will help infuse the protein into the cell so it is permanent.

I used to use this routine, hope it helps.
Monday Bench-Incline, Decline, Flat-
Tuesday-Biceps and triceps
Wednesday-back and lats
Thursday-Bench-Dumbells only, Incline, Decline, Flat
Friday-Legs-Stomach
Saturday-Shoulders and Back
Sunday-rest

Do 15 minutes of cardio each day. I always did about 3 reps for each exercise, with a weight that matches your ability to maintain proper form.

Good luck, thanks for serving.

Answer 2

Being an vet myself, may I suggest you tap into your resources. I'm sure you heard of the VA, well there are a plethura of benefits there. You just have to go get 'em, the same attitude when you were on duty. Don't be depressed, your position is only temporary. Defeat is only in the mind-your still living and breathing and you've done a great service to your country, now it is only a matter of them giving back to you. I hear all to often the vets who get out of service and are left with nothing and it pains me. You should be getting disability benefits depending on the severity of your injuries. If you are permanently disabled, you should be receiving a livable expense. There are also Education benefits, you can take online courses and use those benefits as an additional livable expense. There are rehabilitation clinics, or the Voc Rehab benefit which prepares you through training and therapy to return to work. I urge you to please look into these untapped resources. The government is sitting on millions of unused dollars that veterans are unaware of and they are waiting just for you.
Contact your local Veterans Affairs office or go to www.va.gov for more information on ALL the benefits we are entitled to.

Oh and to answer your workout question-go light, start with Yoga and pilates to regain flexibility and mobility, add weight training gradually. For weight gain, try protein shakes or weight gainer, and remember you want to gain muscle not fat.

Semper Fi/Aim High!

Good luck

Answer 3

First of all I want to thank you for being a member of our military service who has served our country! We are proud of you!
First of all start out slowly and don't try to gain back what you lost too fast.
You must put your self on a good diet - I would suggest your looking this up at Google.com then there are exercise plans also available by Internet, again check thru Google.com or Ask.com
You do not need weights, you can start off by using things like can goods for weights or bags of beans,rice etc. You must learn to motivate your self to exercise on your own.
Which you should be able to do, since you really want to get back in shape. I hope that someone out there will be able to help you more than I can.

Answer 4

Hi,
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Answer 5

Try Matt Fureys "Combat Conditioning" Its awsome, and you can approach as incrementaly as you need and still get great results.
www.mattfurey.com I tried it and its a real workout i'll tell ya.

Answer 6

dont worry ,there many agencies to help people like,contact one such agencie in your area.agencies like vetran association and social services agency are doing services for people like you.so contact them.

Answer 7

only eat meat! unless your a veggieterrien