The point of weighing daily isn't to nit over each number. The point is not to and only follow trends.

Plot your weights on a google sheet and take the average every 7 days. That number should pretty reliably decrease week to week if you're dieting correctly.

^

That. At some point rejoining your theoretical weighloss with what your sheet says will help.

When you go pro, then you can start using supplemental information like a waist measurement or how clothes fit to help determine if you're going the right way with diet/training.

However for you, just eat less like you are. Seems like you're making steady progress. GLHF

Cool, thanks for the help. I'll just track it and post it 1x/week instead of running tabs.

Been doing McGill for 17 days now. I was actually able to run a small distance today during my walk. It felt ****ing amazing. Like, just even being able to run about 100 yards and stop is such an improvement over where I was a few weeks ago. I think I'm finally starting to turn a corner.

My week weigh ins are:

227, 226.5, 226.8, 227.5, 227.1, 225.8, 225.1 (today)

Picked up the last McGill book as well. I think its the ultimate performance which gives exercises/programs for training instead of just straight rehabilitation. I'm definitely still in rehab phase but reading up on training and I noticed lots of mistakes I was making pre-injury lifting. Hoping to correct those mistakes + lose another 20 lbs so I never have debilitating back pain again.

You're very welcome. I'm glad to know that my advice helped you.

OP - Since I made that post, I would change one thing. I would suggest to most people to start by reading Back Mechanic (BM) by Stu McGill. Its written more for the average person. Low Back Disorders (LBD) was a very difficult read. It was written for medical professionals, not laymen. If you're really ready to apply yourself, do read LBD because it is full of useful info. If you're like most people, start with BM. I do highly recommend all the work McGill has done. There are now a lot of videos and podcasts with him available for free online as well. Knowing and doing all that stuff that McGill recommends is the most important for improving your back. Losing weight and all the other stuff I posted in #16 is secondary.

cliffs on the above paragraph: #1 priority - read and follow Stu McGill's advice in BM. #2 - digest all the rest of McGill's work. #3 - everything else in post #16 in biggerboat's log.

If you're unaware of my story, read my log beginning around 6/1/2011. If you have specific questions about anything, you can ask me in my log. Cliffs on me: I herniated L3/L4 so badly in 2011 at the age of 46 that I couldnt walk for five weeks. I spent a year learning from McGill and rehabbing. One year later I pulled a 33 lb PR DL of 518 with no back pain in my 1st powerlifting meet. I've been competing in PLing since. Three years after that, I pulled 705 in a meet at the age of 50 with no back pain. Up until last Friday, I had not pulled 700+ again. Friday I pulled a PR of 715 at the age of 54 with no back pain. I currently hold nine age/body weight related national records, including four DL records. Not everything has gone perfectly for me, as I have done some stupid things to mess my back up, like golfing last year, but I have managed to keep coming back better than ever even after doing stupid things. I almost certainly would never have competed if I had not studied and followed McGill's advice.

Been reading your thread, cha. It has been a great inspiration. I've been doing the McGill exercises/rehab routine for about 3 weeks (19 days today). I've seen lots of improvement since then.

I'm currently able to walk 3x/day for 15-30 min (4-5 miles per day roughly) and do the McGill Big 3 (curlup/side plank/birddog) every day in a 6/4/2 10 sec holds descending pyramid scheme.

I'm really hoping to incorporate more exercises into the plan as soon as I can. Hoping in the next two weeks my pain subsides to the point where I no longer consider myself in "rehab" and then consider myself in the "performance" part of the McGill scheme.

I'll keep reading through your thread tonight. Thanks again and I would love your input on anything/everything in this thread.

That's great!

I'm following your log, but I probably wont reply much unless I'm asked something or if I see something obvious or specific that I can make a quick reply on. If you ask me good questions, I'll do my best to give good answers.

Weird question for thread.

I've been noticing more tingling pain in my legs/feet than previously. I honestly can't tell if this is from my back pain or if my legs are just sore from overuse? Prior to injury I did cardio 2x/week but it was always on the elliptical and doesn't seem to work the same muscles as walking. Now that I'm up to walking 3x/day for the last 3 weeks, I honestly can't tell whether the "pain/sensations" are from my leg muscles or my back.

Got my walks in yesterday but took the day off from McGill due to my back muscles feeling very weak/sore. Didn't want to push it. Back on the exercises today (7/16) so that was my 2nd "rest" day from McGill since I started on 6/26.

As much improvement as I've had pain-wise, I'm trying to remind myself to be patient. I miss the gym and I miss lifting weights but I'm not ready to tackle that challenge yet.

Also, weighed in at lowest weight I've been in awhile today...223.5. I know its just one day and all, but overall, I'm continuing to trend downward since I've been watching diet. Little victories like that help with the entire situation immensely.

It could be back related or maybe a nerve is getting pinched somewhere other than the back.

First update in two weeks

Had a psuedo family member nearly kill himself about two weeks ago hence the lack of updates. OD'd on heroin, narcan to revive, the whole nine yards. I knew this was coming eventually but still traumatic in the moment. Family is trying to get him help but reality is he probably will end up killing himself. Drugs are really bad.

In my life, back is definitely on the positive slope. Today (7/29) I worked in the first exercises outside of the Big 3/walking. My workout today was:

Walk 10 min
Camel/Cat to grease the back
Big 3 (birddog, side plank, modified curlup)
Pressup
Pushups (3x10)
Pull ups (4x10) on weight assisted machine. I had the knee pad with a bit of weight since I was a bit nervous to do real exercises.
Walk 10 min

No pain throughout workout. Now, about 4 hours later, feeling some slight sensations in leg. It is hard to describe but not pain in the legs. Slight pain/sensations in lower back but I wouldn't classify it as anything more than a 1/10, if that. It is hard to explain/describe. It feels like I just put it through a good workout is all.

Will weigh tonight as well but I don't think I've gone off the rails or anything. It was a stressful few days with the hospital and what not.



(Been watching some videos of Bob and Brad PT's on Youtube who recommended this exercise. I've definitely seen improvement since starting it a week ago)

7/30- 40 min walk morning, 40 min walk night

7/31-
10 min walk
cat/camel
Big 3
Leg raises
press ups
10 min walk

20 min walk afternoon

15 min walk night

Pain has come back. The pain isn't located in my back so much as the sensations/pain in my legs. Not sure what that means tbh. The dull aching low back pain hasn't returned at least, so hopefully just a bad few days.

8/1

AM

Walk 20 min
Cat/Camel
Big 3
Glute bridge 3x10
Leg raises 3x10
Walk 10 min


PM
Walk 45 min

8/2
Walk 20 min
Big 3
3x10 glute bridge
3x10 pressups
Nerve Floss (1x10 each leg)
Walk 20 min

8/3
Walk 40 min AM
Walk 20 min PM

8/4
Walk 20 min
Big 3
2x10 glute bridge
1x10 pressup
4x10 pushups
3x10 bw squats
Walk 20 min

8/5
Walk 20 min
Big 3
Glute bridges
Walk 20 min

8/6

30 min walk AM
30 min walk PM
30 min walk night

8/7

Walk
Big 3
Walk

8/8
Walk 20 min AM
walk 15 min PM
walk 20 min night

8/9
Walk 20 min
Big 3
Glute bridges
Pushups
BW squats
Walk 15 min

PM- plan on walking 30 min more tonight.

Trying to find time to read McGill performance book for some advice on how to get back to lifting weights. My back pain has subsided almost completely except for riding in the car. Still get some nerve sensations while riding in car.

Mrs.Anytwo is due with our child any day now so I'm hoping to get back to the gym lifting weights with a plan in the next 7-10 days post-birth.

First update in a week or so.

Wife went into labor last week and our son was born early morning. Momma and baby are both healthy. The entire experience was incredible and I'm still sort of shaken up about it nearly a week later.

I've been trying to stick to diet/walking but I fell off obviously. I will do a weigh tomorrow morning and get back to tracking. Not really sleeping much so I don't really have the energy to lift heavy anyways, so it is good timing that I'm still rehabbing my back. Lol @ me for thinking I would have time to lift

Anyone have good ideas for a program for new dads? Feels like finding an hour/day to lift is a daunting task on top of raising new born and running my own company. I'm still just trying to get my head above water with the new dad stuff for now

Congrats man!

I don't have any advice, but hopefully joining the club next year.

Thanks man. It has been a wild few days here.

Forgot to do weigh in this morning after being up until 4:45 a.m. and waking up for work at 6:30. I'll set an alarm to remind myself to weigh in tomorrow.