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So they are called radio frequency ablationsand basically the stick 4-8 needles down to the nerves on the spine and then basically shock them until the burn off. Normally they take 6-18 months to regrow and require the procedure again. It is managed by a pain management doc that I’ve used for 6...

Just wanted to let you guys no I probably won’t be posting anything this week. I have 2 cervical spine procedures Monday and Friday so I’ll have to be off training for about 8 days total. Been needing a deload/rest week for awhile anyways. I’ll keep cardio and diet on point but no weights til...

Yes I’m cleared to lift heavy but supposed to stop the second something feels off in the back.

Thanks yeah I think I got used to all the fat on them and look small to me since they are down from around 30” to around 26” now. calves are right around 18” and getting pretty lean.

In may of 2018 I fell down a 20 foot flight of stairs and herniated 15 discs in my spine from skull to ass. Spent the next 4 years in a wheel chair or on a cane. Only been walking unassisted for the last 18months or so. It’s easier to just say I broke my back than explain all of that. For all...

I admittedly go lighter on legs days since my broken back but I’m slowly increasing weight and do higher rep range. By the end of the final set I would say I’m near if not at failure. Exercise- Alt leg (snap fit) Fasted Cardio tread 50min DB Goblet squats 50x20x3 DB Standing calf raise...

Also here is a leg pic from my last leg day. What am I doing wrong with quads? They just won’t grow.

9-21-23 Sleep 2100-0630 9.5 hours All caloric intake is from 12pm-6pm (Except coffee and supps upon waking) Diet Breakfast Coffee w/creamer 70cal 10g carb 3g fat Lunch 13oz pork tenderloin 520cal 0g carb 19.5g fat 78g protein 5oz Avocado Spread (homemade) 228cal 11.3g carb 21.3g fat 2.8g...

Weekends are typically for the gods and family but I do still get cardio and occasionally a couple weight sessions.

It’s a hell of a lot more efficient than an electric oven that takes 3-4 times longer to cook.

Just never been a breakfast person, and regardless of what I eat if it is after about 11am then it’s called lunch. More of a time of day thing than a type of food thing.

9-20-23 Sleep 2100-0700 10hours All caloric intake is from 12pm-6pm (Except coffee and supps upon waking) Diet Breakfast Coffee w /creamer 70cal 10g carb 3g fat Lunch 500g Beef Chili 876cal 32.2g carb 51.7g fat 56.9g protein 2.5c Skim Milk 200cal 27.5g carb 0g fat 20g protein Lunch Macros...

so my next two week goal is to get down that last 4-5 pounds and really start seeing some ab definition. Other than that I want to keep hitting my 5-10lbs weight increase per exercise per week. I find that with smaller goals I’m able to hit them more often and the motivation boost is just insane.

Air fryer always, no added oil. 24 mins for a 12oz and it is so tender and juicy.

9-16-23 Sleep 2000-0630 10.5 hours All caloric intake is from 12pm-6pm (Except coffee and supps upon waking) Diet Breakfast Coffee w/creamer 70cal 10g carb 3g fat Lunch 425g Beef chili 785cal 32g carb 48.2g fat 53.2g protein 2.5c Skim Milk 200cal 27.5g carb 0g fat 20g protein Lunch Macros...

Have 1000 acres in Rock Springs and 750 in Saba that my family has run cattle on since the 1820s so I get it. But still corn bread and chili and biscuits and gravy have always just made me fat if I live off that kind of food for too long.

I’d say that’s a pretty fair analysis, using neck waist and height measurements (Navy BF calc) I came up with 16.6% and thought that was a little too low.

Dude you’re from Texas right? You know better than anyone that Texas ranch food is not clean. Corn bread and Chili and tortillas and barbacoa are the best but man I get fat on that stuff. I really work hard to keep my cholesterol in the normal ranges without the aid of meds so I have to really...

Try to eat pretty clean, very rarely eat out, don’t partake in sugary foods or drinks and stay away from anything in a Mylar or cellophane package (chips and candy).

Updated photos, feel like everything is filling in good other than lower chest and abs. Thoughts?