Hey all:
I am 30 years old about 165. I believe BMI 24, BF is 19% I have had corrective surgery for a dislocating surgery years ago. So, I need to avoid overhead motions like skull crushers and behind the back motions. I am looking to get back into shape (adding muscle, improving abdominal definition, and improving endurance). I have a LA fitness at my disposal. Looking to do cardio 3-4x/week (treadmill, walking/jogging, some swimming). Likely start with combination of free weights and machines. (i.e. machine bench press and incline bench press, machine bicep curls and free weights, some lower back extensions and machine, ab machines available for crunch and side-to-side rotation. Machines for legs (difficult to squat due to position of my arm to hold bar). I will make sure to do larger muscle groups first.
My wife is helping to keep diet in check with vegetables, a lot of chicken, etc...I would like to add supplements like CLA, creatine, whey, glutamine. Any general advice on above for a 30 year old getting back into gym? Thank you all
I am 30 years old about 165. I believe BMI 24, BF is 19% I have had corrective surgery for a dislocating surgery years ago. So, I need to avoid overhead motions like skull crushers and behind the back motions. I am looking to get back into shape (adding muscle, improving abdominal definition, and improving endurance). I have a LA fitness at my disposal. Looking to do cardio 3-4x/week (treadmill, walking/jogging, some swimming). Likely start with combination of free weights and machines. (i.e. machine bench press and incline bench press, machine bicep curls and free weights, some lower back extensions and machine, ab machines available for crunch and side-to-side rotation. Machines for legs (difficult to squat due to position of my arm to hold bar). I will make sure to do larger muscle groups first.
My wife is helping to keep diet in check with vegetables, a lot of chicken, etc...I would like to add supplements like CLA, creatine, whey, glutamine. Any general advice on above for a 30 year old getting back into gym? Thank you all
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