Hi bro, 

Hope all is well at your end. I am sure you would be very much busy in your works but i really wanted to resolve one query. I posted this under my last thread "unable to get my macros" but it has been one week and couldn't get your reqply, so thoght to make new thread. hope you don't mind ðŸ˜‰ 

Hey some 15 years back i was diagnosed some nerves problem in my right thigh. They said it leads to my heart and has a cut by birth. They cannot remove it as it leads to my heart so tried operating but couldn't. It used to hinder blood circulation and clot the blood at my thigh. It would pain a lot. I spend most of my years suffering this problem until i found one Cancer specialist in Homeopathy. He almost cured me but i had to quit the treatment when moved to different city where i am living at present. Its been some 5 years since i quit the treatment. Things are fine now. Its just that cold wind, being in air conditioner for longer duration often makes me uneasy. It doesn't pain but it feels as something is wrong. Later i thought to join some aerobics or dance classes to increase flexibility in my leg but didn't find good and cheap classes here. I tried solving same thing in gyms too but whenever i tried leg exercises, i felt some uneasyness. maybe i was training wrong.

I wanted to share this thing with u too. As i said,everything is fine now. its just i cannot bend it in inwards direction fully. It stops at one point and pains if i try to bend more. This problem is just in right thigh. Another is totally fine. Do suggest how to train my legs. Thanks.

U asked me to take total 2115 calories per day if i workout 3 days a week. What if start doing 6 days a week ? Also do i buy Whey protien powder or BSN True Mass at this initial stage. I have seen Whey scoop and BSN True Mass has been used in many recepies here so thought to ask. Though for now i can afford only one than both. So kindly suggest what i go with.

regards,

Sumit.

Sorry to hear about that Sumit, but I am glad you got it fixed!

So from your second picture it looks like you can bend your knee as if you were going to do a squat, right? If you can't bend it 'in', that doesn't matter, because we don't want your knees coming 'in' anyway 😊 

The best idea would probably be to start out with some body weight movements.. so bodyweight squats for example, and lunges (mostly forward and back, side lunges might cause a bit of pain or un-easyness). You can also do step-ups onto a high platform. Can you jump? And do box jumps? Or would that cause issues? Those would be my first suggestions, because that way you can feel out what will and won't work with your mobility. Then maybe you can move onto something like the home program where you start adding some weight to your exercises.

If youare are going to be training more days during the week, then yes you will need more calories. You can definitely grab some BSN protein - true mass is a mass gainer, only get that if you can't get enough calories from real food. Always try to get your calories from real food first. I use BSN Syntha 6 EDGE or Syntha 6-Isolate if you are looking for a good protein option - https://muscularstrength.com/Supplements

Hi bro,

Thanks for your kind reply.

I can surely jump but i feel it might cause some problem if i do it consistently as i still feel my thigh part is little weak. But yeah i can do squats comfortably. Thanks for suggesting the protien powder. Will surely buy it.

So if I workout 6 days a week than 3, do i just double the figures that you suggested me for 3 days a week ? Like :

Protein: 180g x 2

Carbs: 180g x 2

Fat: 75g x 2

Is that right ?

Thanks.

No not quite. You will probably just need an extra few hundred calories per day. So instead of 2115, you might need more like 2300 daily instead. Just use the @mealplan calculator and choose moderate intensity for your workouts to get some new numbers 😊 

Cool. Thanks for the info.

As far as meal planner is concerned, i wonder why it always tell me calories figure 1855 only no matter i use the maximum options available. It never goes above as you say 2115 or 2300 😁. But no problem i will remember ur figures as u can't be wrong for sure than the table 😉. Will manage things considering 2300 calorie goal if i workout for 6 days a week. Rest will keep u updated.

Be well, stay in touch and keep rocking !

regards,

Sumit.

You just have to make sure you change the amount you are training.. there is an option to select whether your training will be light, moderate or intense when you are entering your weight, height, age etc. If you change that then it will change how many calories you need 😊 

2300 calories will be a good starting point I think, and then you can work from there! Have a great weekend bro! 🙌 ðŸ’ª 

will surely work towards it now. Thanks and wish u the same :)

Look forward to seeing your progress @intendingtolead! Thank you bro! 😊