Balance in all things

Lower body split day:
Goblet squats: 4 x 12 26kg
Bulgarian split squats: 3 x 10
Farmers walk: 5 laps x 75 steps x 10 kg in each hand
Lunges: 3 x 10
Romanian Deadlifts: 4 x 12 10kg in each hand

I really miss doing barbell squats and deadlifts. Those are my favourite two lifts and not being able to do them sucks. So hopefully in 2 weeks after rehab I'll be able to start again. In the meantime, I'm doing lifts that don't pressure onto my lower back. Just need to get my abs stronger. 

I have a messed up posture due to having a sedentary lifestyle (sitting down office job). I have an anterior pelvic tilt which means that my pelvis tilts forward, causing my butt to stick out, my lower back to have a huge arch and my abs to 'leak'. This muscular imbalance is cause by have a tight lower back which is overworked because my abs aren't doing their job to keep my body upright, my hamstrings aren't strong, and my hip flexors are super tight due to sitting down all day.

This makes me much more susceptible to lower back injuries because my lower back is overworked, and is the strongest part of my core, if I'm going heavy my body will rely on what's strongest; my lower back. Instead of further engaging my abs, hamstrings and glutes when deadlifting or squatting my body thinks to go back to using the lower back. So to fix this, I am stretching my lower back and hip flexors to loosen them using a foam roller, static and dynamic stretches. Strengthening my abs and hamstrings with core exercises such a planks side planks, and the above exercises.

I realised I was supposed to talk about meals. Guess I'll be pushing that back.