This will help you calculate your macros. Your goal from what I read is some weight loss (tho again I doubt itāll be another 25kg) and body recomposition, so you should be in a slight caloric deficite (use that in the calculator). High deficite and you wonāt have the energy to lift and box and youāll lose your passion if youāre just starting out.
Your training plan I absolutely dig: some weights, some cardio and applied fitness and mobility w the boxing plus walking which is just overall nice for the mind also.
Good luck and donāt hesitate to use the good folks on this thread for advice, Iāve asked many times myself.
You are living it Seb man. Way to be rocking the healthy lifestyle.
I agree with @Faugxh that 90 may be a bit light on your frame as you are wearing your weight well and add in more muscle it may be low, but you know best for what you are trying to achieveā¦
Damnit, now youāve motivated me to get off my ass and get back to gym that Iāve been procrastinating all morningā¦ haha
Just reposting these here, since I had to delete the old pics to prevent my workplace and future workplaces from finding out about my TalkingSober profile
After doing drugs and having stopped taking care of myself for many years until 2 weeks ago. Ive been sober for a little over 2 weeks and been working out consistently again for the past 2 weeks
I still need to figure out my diet again, which Iāll do in about 2 weeks from now. Currently just clean bulking. Iāll define my bulking/cutting goals again once itās time to fix my diet in 2 weeks from now
So far, Iāve been hitting PRs Iāve hit in the past like every day!!! Feels good to be slowly getting back to where I was in July 2019!!! I love muscle memory :DDD I definitely need to build my chest and back, as I seemed to have lost a lot of size in those areas during those lazy couch potato years I had during my drug abuse lol
Also, I must train legs and not skip leg days for chest/back/arms!!! I have been slacking on training legs, but legs are so boring to train as a guy
Planning to clean bulk for a while, and then start cutting in 3 months from now and get abs again! Im waiting 3 months until cutting time because I know ill be low on energy during the cut, which can trigger drug cravings for me
Just trained arms today!!! Day #1 sober!!! :DDD Iāve been hitting old PRs Iāve hit in the past like every day still!!! I love muscle memory!!! Slowly getting back to my July 2019 physique
My brother took a DNA test recently, and apparently my family has good genetics for building muscle!! I feel obligated to take advantage of my good bodybuilding genetics and be fit again!!! Been working out consistently for the past 2.5 weeks for the first time in years :DDD
I seriously need to stop skipping leg days for chest/back/arms lol. Currently sitting at 185lbs at 5"7 :3
Must lose weight soon!!! I almost didnāt workout today cuz was really tired but I did it anyway!!!
I have skipped legs once again Oh man, in another week from now itāll be time to fix my diet, still focused on just rebuilding the workout habit for now
Imaging was/is clear. Fusion is great, nothing amiss structurally with the spine at the fusion or elsewhere. Discs, also fine.
Process of elimination, itās almost certainly a muscular issue, and one that was exacerbated by the neurological deficits from my spinal cord issue (entire left leg has weakness, and my left calf/ankle donāt work at all). Figure that lack of muscle activation in the leg gets taken on in the low back/hip, and poof. There you go.
So the fusion helped the deficits from getting worse, so it helped the issue in that way.
Looks like itās just something Iām gonna have to keep up on the preventative like I had been doing, and if it only flares up every 2 years like this time, Iāll take it.
Iām just in a weird spot mentally now. I spent 4 years wrestling with this not knowing what it was, convinced it was something bigger. Got my surgery. Thought it would fix it. Did and does help, but now having to accept this is just āitā going forward, which I have fought tooth and nail for half a dozen years.
Part of me wishes I hadnāt gotten the surgery, since this can still happen. The fusion messed with the nerves in my mid/lower abdomen so now it kinda bulges out (as in, before my upper body was like an upside-down triangle. Now, itās closer to a rectangle). Makes me look like I have love handles when I donāt.
Itās silly and itās a small superficial thing by comparison.
Iām trying to learn to just take the victories without having to search for something else to worry about.
Iām feeling better. I have some semblance of an answer to my problem. I am very confident I can get back to the gym next week, although this week I plan on getting in a few times to just do hip/back PT stuff to get back into the swing. Thatāll be my barometer for next week.
I can get back to doing what I want. I gotta just be good with that.
Hey Tmac, try yoga and pilates for a few months. Focus on muscles and strength in flexibility and see if it helps? It really canāt be a bad thing to tighten up all the surrounding torso?
You got this! 
Way to plan ahead 
