The WLC Program on a Budget with Back Injury

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The WLC Program on a Budget with Back Injury

by Josh -- Author WLC System

The WLC Program for Cameron

I started this page for Cameron who is thinking about starting the WLC Program. Cameron has a bad back and will only be eating about 60 grams of protein per day. He also wants to focus on fat loss for at least a little while.

The WLC Program can be adapted to fit anyone's needs. On this page, we'll show you how to adapt the program for someone in Cameron's situation.

Cameron's goal: "My main goal is big shoulders, traps, chest, back as my shoulders are the most stubborn."

Cameron also wants to know my views on low carb eating for fat loss. Does low carb eating work for fat loss?

On this web page, I'm going to get Cameron started on the right track. Cameron, or anyone in the same situation can join in here and ask questions. I'll answer them all here on this web page.

I will be writing several posts here on this page. There's a lot to cover. Fill free to join in at any time...

Josh -- Author WLC Program

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The WLC Program on a Budget with Back Injury

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Low Carb and Low Protein Won't Work...
by: Josh -- Author WLC Program

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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Adapting the Phase 1 Workout Program...
by: Josh -- Author WLC Program

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 weight lifting equipment 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.

Here are the exercise substitutions for Workout A and 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:

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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