I need help please and try to keep it as short as possible.
Current situation regarding my body and mental health:
-30 yeras old, coming back to lifting after 5-6 year layoff through Crohn’s disease
-Lost 70 pounds, current weight 145 pounds, 6.2 tall (very skinny)
-I have nothing but bone on me, zero muscle mass, especially lower body
-desperate and I don’t know what to do and how to start all over again without hurting myself and my body
Current situation regarding my fitness
-I walk every day outside between 45 and 60 minutes
-can’t do one single push-up
-can’t do one single pull-up
-I can barely move the empty barbell
-can’t press overhead because of shoulder surgery 10 years ago and way too weak
-ZERO GPP, NOTHING
What should I do to:
-build GPP from scratch
-get fit, mobile and flexible
-get strong as I could over a long period of time
-build proper muscle mass, especially in my legs that I can wear a jeans again (that’s my biggest issue, my lack in muscle mass in my lower body because I’m „really tall“)
-rack of kettlebells
-rack of dumbbells
I need a program or a suggestion from you please, to develop my lower back, abs and hamstrings and build GPP from scratch, before I touch a barbell again becuase I´m too weak to squat or bench with the bar only, it’s doable but very taxing. Where do I get such a program, where I can build muscle mass in my glutes, legs, a rock solid core and posteriour chain before starting a proper 531 template? And which template?
Every help, Tipp or recommendation is highly appreciated and it will mean a lot to me.
What should I do? please help me if you could and don’t mind and if you have time to read my post.
Also, if others guys here have some suggestions, please help me out, I’m very desperate
Thank you very much