Guten Tag

[Wags]

Joining the community. I was very active and in great shape but I injured my back about a year ago. I finally had surgery last Feb and am feeling good but just starting to work out again. I was 175lb.--benching 315--squating 405--runing 3 mi in 22 min. I'm now 201lb--weak--slow. I'd appreciate any advice on finding a routine to cut the weight, get stronger, get faster, while protecting my back.

[dTor]

Glad to have you hear Wags. It's good to see your back surgery went well. Take it VERY easy the first month or two. Get your body conditioned for exercise before you start hitting the weights hard. Of course you need to eat healthy, stay away from sugary food and carbs. Other than that, have fun!

[Robertrogo]

Hello Wags,

Welcome to the JEFIT Community! We are very happy to have you here with us using the JEFIT Workout Application and greatly appreciate your support.

Back injuries are extremely scary and absolutely devastating because you can destroy your entire body and system with the simplest mistake with a back exercise or even paralyze yourself in the process which is important to keep the back exercises safe and the right way. Im very glad to hear that your surgery was a success and now that you are pushing yourself to get back into shape and to the level that you were at before (as it sounds like you were/are extremely fit and taking yourself to another level)

At first I would take it easy and get your strength back in your body as your back will be very testy and weak in the process. As you can build up the strength and condition yourself, then you can get back to the groove that you used to be at and lift those heavier weights again.

Im actually dealing with a back issue myself as whenever I bend down for an elongated period of time or bend down the wrong way, my back becomes extremely tight and hurts. I used to do a significant amount of deadlifts, squats and t-bar row exercises which I feel with the excess amount of weight damaged my back and have been taking it easy during my workouts.

I would keep on a strict and healthy diet with a significant amount of protein and healthy carbs while staying away from unwanted fats and sugars. Im sure there are a decent amount of cutting routines on the website and all of us will be willing to help you out in the process to find the workouts that you are looking for.

I wish you the very best in your goals and your strive to get back in the shape you were in, pre-surgery. If you need any help, advice, motivation, or just want to talk, always feel free to message me or leave a post here on the forums as there are thousands of users willing to message you back.

Best,
-Robert

[bearly]

Welcome Wags!

Glad to hear you have started to work out again. If I were you, I would search for a routine which focuses on core strength. It is vital to have strong core strenght, especially since you have had a surgery.