So I finally went to an orthopedist and got my knee checked out. I have, where my knee cap is tilting because my vastus medialis is weak. I’m going to be going to physical therapy 3 times a week, but I also have some camps and such where I might be off it for 2 weeks.
So I was wondering what kind of isolation movements can I do while I’m out in the woods, or in a little lodge type thing to strengthen my vastus medialis? I could get bands, potentially some small weights one week, but I’m not gonna go backpacking with extra weights.
Also, I finally got my butt in gear and am on a diet, I was just wondering what ya’ll think of it, its for weight loss, I’m thinking probably another 3 weeks on this, then camps for 2 weeks which I’ll probably lose some weight at, and then back on until I feel I’m at a good place, then work up to 3500+ calories around the end of August, but along with a lot of weights, hopefully some olympic lifting and such (G-flux-esque) to keep the body fat down preferably no more than 15%.
9/10:00Oatmeal (1/2 cup)
12:00 Fish (6oz)
3:00 Fish (6oz)
10:00 Protein Shake
9+ hours of sleep each night. The fish is also either trout I catch around here or farm raised, so I don’t think mercury will be an issue. I’m thinking of adding in protein powder to breakfast and making a shake with milk, oats and protein powder. This works out to just under 2000 calories and 260g of protein, and then a cheat day on Friday or Saturday. I would then walk for an hour (or not depending on what the therapist says), and then intense upper body training 5-6 days per week and stretching twice a day, especially my lower body, I’m really inflexible.
And I am: 6’ tall, 180lbs or so 18% BF I’d say, still trying to calibrate my new shoes.