Hello Hermanites,
I had surgery in my right knee about a year and a half ago, I broke my posterior cruciate ligament.
At the time I was arround 18% body fat and weighting arround 170 pounds. (I will post my current info at the end of the post). What i did back then was a HIIT like 2-3 times a week and a standard weight routine in the gym, I think they are called splits, one day for legs another for arms/back then chest/shoulders. I was doing excercise arround 5-6 days a week.
I'm trying to get back on that kind of routine, I put on a lot weight (mostly body fat @27%), I've been following Scott in youtube for a while now and i was thinking on maybe try to do his fat loss program or the MS beginner's Guide. However I'm a bit lost in what I should focus right now.
My goal is to get a great body, I want to look ripped however I'm not particularly interested in getting huge. I'm worried about two things in particular...
First one: I can't really perform excercises with a lot of weight, a non-weight squat will represent a challenge on it's own as i feel a lot of pressure on the right knee. I've seen some of the workouts and normally there is squats with considerable weight or excercise in which i doubt i can really perform them right now.
Any options I can do or excercises that you could recomend? I've been doing single leg press with little weight (around 5 lbs) for now thats really hard, and i was told to train the same weight for both legs.
Second one: I'm a bit worried about the meal plan, my normal weekday is waking up early in the morning 7 am and heading to the office until 6-8 pm. I have trouble fitting food in my schedule (let alone healthy food) but i try to get breakfast like at 9-10 then something small like at 12 pm and getting something proper to eat arround 2-3, after that i don't really eat anything till like 10-11 pm. I'm trying to fit in my gym routine around 6-7 pm. Any recommendations to get a meal plan that i can fit? I don't really have time to cook in weekdays so i would've to do it on the weekend or get stuff that doesn't need a lot of preparation.
I was trying to fill out my profile with the data they ask but for some reason i can't make the inputs (maybe a chrome problem), i will try to get them there as soon as possible along with a profile pic, for now i will put the info in this post. Thanks for your time and sorry for the english, it's not my native languague.
Regards,
Andrés
- Age: 28
- Height: 1 meter 76 cm / 5' 9''
- Weight:192
- Bodyfat % : 27%
- Goal: Weight Loss/Muscle Gain
- How long you have been exercising: I started doing weights like 8 years ago, have done some kind of sport my whole life.
- Daily calories: 2,769 calories (According to the calculator in Fat loss)
- Daily macros in grams (protein, carbs, fat): I don't track them right now, working on it.
- Injuries or restrictions: Had surgery on right knee in Nov 2016.