New, any advice?

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posted by dTx08

Hello, I'm pretty new and I thought maybe I could get some advice in a few areas. I spent the past 8 months off the weights because of a torn rotator cuff, but now I'm back to lifting and getting in shape. I haven't started my cardio up again yet, but I'm not in bad shape. I'm 6'0 185 lbs, but I look more like I'd weigh 165 - 170 at max. I don't have set maxes on my weights because coming off the injury I haven't tried to push anything yet. I was wondering if maybe I could get a few training tips - workout schedules maybe?

Also, my dieting consists of alot of water, salads, chicken, cottage cheese and every now and then I'll down a few egg whites: help in that area as well if at all possible.

Again I might sound fairly dumb when it comes to dieting and such because I am new at this.

posted by JDIESEL

thats alright bro people are gonna respect the fact that you wanna come on here and learn and not be someone who thinks they know it all. post what you eat daily for example: meal 1- blah blah blah meal 2: and so on. if i was you i would start out lifting lighter to build yourself back up and to make sure you dont hurt yourself again. try lifting 4 days a week......

mon-back/bis
tues- shoulders delts forearms
thurs-legs
fri-chest and tris

this is a sample of a workout split but every person has there own preference but welcome aboard and just keep askin questions theres a lot of people who can help u here:thumbs:

posted by dTx08

Ok well my meals aren't always set but here it is:

Meal 1: at 12:00 a chicken salad
Meal 2: Around 3 is either chicken nuggets, burrito or sandwich
Meal 3: (On days I work I'll get a couple burritos from Taco Bell - unhealthy, I know)
Meal 4: Chicken or beef with a side of greens or other vegetables and about a quarter to half gallon of milk.

As far as working out I do my rehab works with my shoulder every day, but other than that I work out about 3 times a week always fairly light weight and strictly upper body - a bit of core/abs, forearms and tris, alot of bicep work, and some lats and chest, and slight work on the traps. This Friday is when I start up my cardio again which will be 1.5-3 miles each morning at 5.

posted by cwshorns

what r your goals bro? how old r u? You should be eating a lot more meals, try 6. Throw out the chicken nuggets and burritos. Put in a lot more red meat, chicken, fish, and add protein shakes, as well.

posted by JDIESEL

goals?? also why dont you lift legs???

posted by cwshorns

JD-im assuming your questions were directed towards dtx08 and not me?

posted by JDIESEL

lol yeah i was quoting your comment about the food he should be eating but i was asking him why he doesnt work his legs lol my bad bro

posted by dTx08

As far as goals go I'm looking to get more solid, not trying to get huge because I'm a baseball player and at a certain size it get's harder to play the game. I'm looking to get into top shape for my body - right now I'm actually about 175 and I'm 6'0 (also I'm 18 years old). I've always been told that 6 meals is key, but I sort of have a mental block to that because I have the fear of becoming obese rather than fit...That's just a mental aspect that stops me from eating 6 meals - only reason I had the chicken nuggets was for protein, too.

Why don't I lift legs? Don't have a good answer for you :)

posted by cwshorns

dont let the chicken in chicken nuggets fool you to think it's packed with protein. More often than not, you're eating processed chicken which isnt going to give you anything. Get over your mental block regarding the 6 meals /day. As long as they are balanced you will be fine, plus the fact you're 18 and you stay active, you should have no problems...oh ya, 1 more thing, LIFT LEGS!!!!

posted by rockCock

Do more pulling than pushing from now on. I tore mine and recomend you do dumbell work and not barbells for pressing....also no more maxing and/or low reps ( 1-5) . What rehab are you doing? and what preventions for re-injury are you taking?

posted by dTx08

I have my theraband workouts, I take the advil for inflammation, I do alot of core to take stress off my shoulder, and then I have my page of workouts I run through for my shoulder.

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