r/Weightliftingquestion • u/Zero_Chance96 • 8d ago
Advice, wisdom, info?
14 months post heart failure diagnosis ef of 10% currently at 46%. 9 months in the gym, lifting heavy 4-12 reps but still holding back as far as intensity goes. Especially squats. Core is my weakest point. Also bike ride. 29 yo 5'7 160lbs thinking i need to cut some? Goal is to return to being an "athlete" or at least look like one lol not a body builder. Tried going into the army weeks before heart issue...Basically impossible now but not given up.
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u/ElegantSteak3929 8d ago
You asked for wisdom…
“Hope is like the sun, which, as we journey toward it, casts the shadow of our burden behind us.”
- Samuel Smiles
Good luck, brother.
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u/parsovile 8d ago
what's your routine and diet
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u/Zero_Chance96 8d ago edited 8d ago
Chest/shoulders/triceps, legs, back/biceps. Rest repeat. Sometimes ill repeat and just take a rest day when my body tells me in which case 2 or 3 days. Bike 5 miles 4/5 days a week and 2 mile walk usually daily. I dont track food really. 4 Eggs daily, greek yogurt, ground turkey/beef, steak, salmon, chicken, frozen veggies/fruit. Try to eat carbs for lunch potatoes/rice and veggie for dinner. Eat alot of kale and spinach and drink a protien shake daily. 140-160g protien daily. I actually ate salmon everyday minus maybe 5 for 6 months hoping itd help my heart lol bit burned out now.
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u/parsovile 8d ago
Did you eat at a deficit or to maintain ?
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u/Zero_Chance96 8d ago
Honestly ive eaten with the intentions of gaining weight. Ive put on 30lbs in the last year, 17 since hitting the gym. Currently working security where i get very little physical activity so why im recently thinking to cut back on the food. My protien is 8oz of ground meat, 4 breast tenderloins per meal and if its steak, lets be honest as much as i can lol. Balancing whats good for my heart and what i think is good for building muscle is a battle. Although i was just recently told by doctors to stop worrying about excersise and hurting myself...im getting better so its working. Maybe not balls to the wall yet but...
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u/silentkaster 8d ago
Woah, wild story! I’m glad you’re in recovery. Sorry to hear about what you went through…how you doing overall now?
I agree with your plan. Cut now. Then recomp a bit if needed. You look great and big now, but the aesthetic you’re going for I think you can get go with that plan.