Cutting After Physical Therapy

[bigrhad28]

Hey guys.... i just went through physical therapy about a month ago and wanted some help getting lean again.... I could use the advice.... please give me some feedback.... thanks

[gymBum]

Whats up bigrhad

Tell us a little about yourself first so that our help can be more specific to you, such as height, weight, previous experience in the gym, current eating habits etc.

We'll do everything we can

peace
john

[bigrhad28]

well i am 5'4'', and i weigh at about 189.... i have gym experience, i went from 230 to 175 over months of hard work.... then i hurt my shoulder and went through surgery. I would like to get back on track of going back to the gym and would like any help or motivation once again. It seems like being out of the gym turned me LAZY.. but i still have the drive.....

[gymBum]

Is getting lean your main goal? What sort of gym work did you do, weights or cardio?

You'll want to start off working out lighter than you normally would so you don't hit the gym too hard and are too sore to work out for the next few days. Also, one of the biggest factors that is going to help you get back on track will be your diet. How is that looking?


Just curious, what'd ya do to your shoulder?

[bigrhad28]

well my diet is pretty good..... im eating some carbs but not too much.... i basically eat like tuna and whole wheat bread..... i drink at least a gallon of water a day.... and my protein intake is pretty good..... i hurt my shoulder by doing incline shoulder press.... on my last rep my shoulder popped and started aching....

[gymBum]

Sorry for the delay..

Thats great that you have got your water intake down, that is very important. Here are some other clips from threads that I think could be helpful.

I would also recommend just jotting down what you eat each day, it will help you to realize how much (or how little) you are putting into your body each day. Some members just put it in their blog, like fitnesscrazed's blog.

Some general tips for droppin pounds from this thread:
http://www.chronicfitness.com/forum/...ng-weight.html

You will want to try and have more than 3 meals a day, not big meals though, HEALTHY snacks. By having these healthy snack-meals throughout the day, it will help to prevent you from over eating during a few meals. Also, the increased number will help to increase your metabolism.

Here's a good post in general from that same thread:
http://www.chronicfitness.com/forum/....html#post1462

Along with:
http://www.chronicfitness.com/forum/....html#post1466

If you end up jotting down what you eat, post it here so we can take a look. You can try checking out what your calculated basal metabolic rate is:
http://health.discovery.com/tools/ca...sal/basal.html

Remember that these calculations aren't 100% accurate