Quote Originally Posted by MikeyMoo View Post
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."
You are short changing yourself if you can perform that may sets on chest. I realize you are injured and that should take precedence over "usual" lifting. But if you are lifting to the point where another rep cannot be performed, I don't think you will have the ability to perform that many sets on chest. Try hitting failure on your first couple of sets and rest only between 60-90 seconds between sets and exercises. That will up the intensity and benefit of your training greatly.

If you train hard like this, you will also want to be sure you are giving yourself enough rest between workouts. SO every other day training is a good start.

As far as your diet...honestly, it stinks.

Look at the stickys or even this thread where sample diets are given and produce something with more substance.

Meal times, protein & carb & fat amounts, food choices, etc.