I have a question about the TBT program. I am 22 years old, 5’7 with around 19%bf. 5 months ago I weight 163lbs and today I weigh 153lbs. I tried a few programs, did interval training, and changed my diet. Although I was consistently working out, I never really stuck to one program. I did change my diet though and I think that has a lot to do with my fat loss.
I started TBT this week and am enjoying it so far. My only concern is that I have had muscle tension in my lower back and the same with my neck. I saw the doctors and he did a few sessions of deep tissue massages and gave me daily stretches to do.
According to the doctor, I also have to avoid some exercises - some very integrals ones such as heavy squats (but can do light squats with my heels elevated on a weight plate), deadlifts, pull ups, military press. So I have to chose from the list of exercises you have in your list for compound and iso exercises.
Which exercises would you recommend I keep in my collection given the fact that I have to really build my core muscles to avoid my lower back pain and my main goal being reducing bf% and building strength? Also, Is it ok that I do 20 minutes of ab/core muscle stretches/exercises followed by 20-25 minutes of interval training on a bike?
I really look forward to hearing back. Your advice would be much appreciated!!