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Submitted by: Josh -- Author WLC Program

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Cameron, Okay -- I'm going to show you how to adapt the Phase 1 workout program to work around your back injury. I am assuming you have all the <a href="http://www.weight-lifting-complete.com/weight-training-equipment.html" target="_blank">weight lifting equipment</a> you need for the program. If you do not, let me know and I'll make adjustments to the new program based on the equipment you have. <b>Here are the exercise substitutions for Workout A and B:</b> Use the WLC Weightlifting Workouts Manual to understand what to do each workout (Page 13). Workout A 1. Dumbbell Lunges 2. Bench Press 3. 1-Arm Dumbbell Rows 4. Dips Workout B 1. Bulgarian Squats 2. 1-Arm Overhead Press 3. Low Cable Row 4. Chin Ups Now, since you might not be familiar with Bulgarian Squats... Here's a video of the exercise: <object width="320" height="265"><param name="movie" value="http://www.youtube.com/v/RZlodHgCipk&hl=en_US&fs=1&"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/RZlodHgCipk&hl=en_US&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="320" height="265"></embed></object> Just follow the number of sets and reps as given in the Workouts Manual for each exercise. These exercise substitutions will work GREAT! And will take the pressure off your back. As always, check with your doctor to make sure all of these exercises are okay for you to do. Make sure he/she knows how the movement works. He/she might say no if you tell him it's another version of squats. Both of these are versions of lunges so make sure to tell your doctor that.

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Submitted by: Josh -- Author WLC Program

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Cameron, Since you're going to be eating low protein, a low carb diet will not work for fat loss. You won't be hardly eating anything to give your boy the nutrients it needs if you eat low protein and low carb. Carbohydrates are premium fuel for your body. If you stick to good sources of carbohydrates, they will never make you fat and will only help you build muscle and burn more fat. I personally think Low Carb diets HURT people... very badly. I do have a carb cycling diet included in the WLC Program manual and that works great for fat loss, but it's pretty advanced and takes a lot of effort for planning and getting it right each day. Before you say you'll only be eating 60 grams of protein per day, you might want to take a look at some very cheap sources of protein. I know you're not in the USA, but you might be able to find some cheap sources of meat over there. For example, a lot of people around here hunt deer. I personally don't because I don't like killing things... BUT some of the people I work with and some friends of mine hunt. Wild deer meat is GREAT for you. And it's very cheap. Or Whey Protein is also one of the cheapest forms of protein available around where I live. For example, it costs about $40 for a 5 pound jug. You get 1800 grams in a 5 pound jug. This comes out to about 2.5 cents per gram or a little less. Once scoop of protein is 24 grams or about 50 to 60 cents a scoop. You can't get a piece of meat for 60 cents anywhere... Canned tuna is also very cheap. You can also find meat for very cheap when it's on sale. There are tons of ways to eat higher protein for very cheap. Just thought I'd give you some tips on increasing protein intake when you're on a budget. If you like fishing, you can always catch a lot of fish and freeze it for later. Free protein! I've done all of this in the past when I was on a tight budget. Hope this helps you. More to come on the next posts...

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