Well I'm doing great. Lol my macros right now are ~270 carbs, 170 protein, and 106 fat. 2720 calories a day. I'm doing good here not gaining and not losing. I weight trained tonight for first time in 5 weeks (been riding bike again for little over a week) anyways i didn't go heavy because of arm but did good. Felt weak but figure it was normal after 5 weeks off.

Few more weeks of recovery and I'm going to go to the gym. Was thinking of doing a 5x5 program for few months to build up my strength and maybe add some lean gains. Up my calories 200 or so after i start. Goal is to beat my pr's from when I was 15.5 (spent summer lifting for football) 240 bench, 365 squat and 405 dl. I was 190 pounds then and I was in my prime but I'm going for it and beyond. Just want to keep fat off.

Oh on fats. I eat almonds, Brazil nuts, walnuts, peanuts and peanut butter, and 90% cocoa chocolate for my fats. Along with fish, chicken, beef, pork, turkey, and eggs for fat and protein. Whey, cottage cheese, yogurt, for protein. Vegatables like brussel sprouts, brocoli, cauliflower, etc...

I get lots of fiber trying to not get too much salt. Carbs from bread, kashi go lean cereal and granola bars of course vegatables too.

Nice man! Good food choices here :)

As for your previous post, good to hear you got back into weight training. It is normal to have lost a bit of strength after 5 weeks off lifting.

I think a 5x5 programme is a great option for strength, but it you are looking to improve your 1RM, you may want to also train that too - maybe do pyramid type sets working from 5 reps down to 1 rep - just take plenty of rest between the sets so you can lift a much as possible.

If you only eat 200 calories above your BMR, you should be fine in terms of fat gain as long as the foods you are eating are on track, and it looks like they are.

If you do feel like you're gaining fat, add in a little bit of HIIT to help burn it off.

Thank you for reply. I don't know where to turn on what kind of program I should do. I know that I did athlean x over about 5-6 months and though it helped me get toned, between it and fat loss I lost a lot of muscle mass in arms and legs. Know this to be expected when dropping body fat, but I didn't expect such drastic strength reduction. Endurance has increased a lot so I did get something out of it. Along with visible abs but I'm skinny now. 20 years of not doing anything up until a year ago has a lot to do with this as well I'm sure.

Was thinking of doing ice cream fitness only because it is free. I like the idea of having some kind of structure telling me what to do. But open to anything just don't have a lot of $. I have more time before Arm is ready so I'll do more reaearch.

Thank you for information I'll look and see what I can figure out.

No worries bro! Happy to help

Sounds like you need to do a little bit of trial and error with your training. If you want to do this ice cream fitness, go for it. I had a bit of a peek at it, and it looks OK. After 20 years out of training, it wouldn't hurt to take things slowly and start with this type of full body workout split.

There are so many hints and tips here on SHF, you don't need lots of money to have a structure telling you what to do. Try things for 4-6 weeks, and if you are not seeing results, change it - if things are tracking well, carry on.

In a nutshell, low reps (4-6) = strength gain; high reps (15-20) = endurance/fat loss; and 8-12 reps = muscle gain. You could stick to just one of these for your training, or mix them up a bit.

It's all about finding the type of training which suits you and helps you make the gains you want to make.

#HTH!

Should point out I've been lifting over the last year. But it has been at home so 50 pound dumbells 145 barbell and bench is all the equipment I have 10-15 reps has been my range though I out grew my weights I got weaker last 4-5 months. Went to dr and was anemic back in may, recovered from that and strength hasn't really returned. Why I want to build strength and little size. To do anything else I'm going to have to join a gym though.

I've learned a lot from Scott's videos and here as well. Very helpful information here that is for sure.

It is kind of depressing that I spent over a year trying to get rid of body fat and now I'm in a situation where I'm just skinny and weak and still have fat deposits. Sure I've got muscle definition but tiny muscle. I just did my second weight training and it left me feeling like a weakling. 122 pounds bench for 1 rep. Sure I know 5 weeks off made some of this but I was getting weaker before accident now it's more pronounced.

I've got a long ways to go before I'm where I want to be. Not to mention I'm sure I'll gain fat that I will have to drop after and that will cause more muscle loss. Maybe in 5 years when im in my 40's, but doubt it I'll be even older should of dine this in my 20's. This sucks.

I didn't come this far to give up now. I did the impossible and lost over 100 pounds, but I'm in the dumps.

It's not easy and it won't happen just by snapping your fingers, but if you keep working hard in the gym, keep being disciplined with your eating, get sufficent rest, and everything in between, results will come.

I can understand your frustration. I think that everyone, at some point in their life, wasn't happy with how things were progressing, whether that be in terms of fitness or just life in general, but you have to fight past that and think about all the great things you have achieved so far.

You have dropped 100 pounds - that is an incredible effort, and nothing to be ashamed of. You say you felt like a weakling with the weights you wre lifting, but don't be. Everyone has to start somewhere, and after an extended period away, it's understandable to have to work back up to the peak of your powers.

If you are after strength, try things like 5x5s etc., they will help you make the gains you want to make. Try and go for lean gains, that way you will put on minimal fat and won't have to spend heaps of time working to shred it all.

Lastly, watch Scott's video on motivation if you haven't already seen it. Maybe it will help you to think about or remember what makes you go to the gym, and provide the impetus you need to keep training hard, eating well, and working towards reaching your goals.

https://www.youtube.com/watch?v=_L--vMxDZug&list=UUEtMRF1ywKMc4sf3EXYyDzw

You can do it man!

#HTH!

Thank you I'll keep moving forward.