Quote Originally Posted by novastepp View Post
What is your training like? Can you give me an example of a workout?

Make sure you are going all out and not short changing yourself in the gym. We eat and sleep to repair the damage we have done, so don't do half-assed damaging.

Okay so now for the diet. Set up a plan where you are eating 5-6 meals throughout the day, preferably 2-4 hours apart. Keep protein as a staple in each meal, and incorporate a pro/fat meal either first thing in the morning, before bed, or not at all.

If you're going to run something ~2500 cals, then shoot for ~400 cals in 6 meals or ~500 cals in 5 meals.

Create a meal plan. I want you to pick the foods that you want and the timing that works for you, but please include it here when you are done and we can discuss it.

Typical Monday is Chest (not at the minute with shoulder surgery recovery and rehab): flat bench, incline and decline press; DB flys, DB pullover, machine / cable flys. Workout time approx 45 - 60 mins. Normally empty afterwards.

As I'm injured, it's been all ROM exercises, core and cardio lately. Today for example was 20 mins of stretching, ROM and scapula setting with the shoulder. Cardio after which was 20 mins @ 5 mph full incline on the treadmill followed by 20 mins HIIT on the bike medium level. 160 -170 bpm and really good sweat on.

In terms of a meal plan, how much would I need to adapt my example daily intake mentioned earlier in this thread...

"2 x weetabix for breakfast; either fruit/ nuts and a shake mid morning; wholemeal sandwich for lunch; mid afternoon shake; sweet potato, chicken and veg for dinner."