newbie help

cypry · Post by **cypry** » Sun Jul 23, 2006 2:48 pm

first of all hi to everyone
im a 36 5ft 10in just over 11stone (155lbs) i want to tone up all over .i dont want huge rippling muscles but would like to have a decent physique with good muscle definition
would someone help me by looking through the example of what i eat and tell me where i am going wrong
i have a cartlige problem in knee at the moment which pops out at least 8 times a day so i cant realy do any major cardio or leg work (although i did manage 30 minutes swimming today but i have started with some dumbells building chest ,back arms etc
i also have a hiatus hernia so i can only eat small amounts or pasta potatoes and red meat at a time
also i dont drink coffee,or tea eat chocolate (no caffiene) or drink alcohol

6.30am is usually bowl of muesli skimmed milk ,a bannana
7.30am bannana and apple
10am green leaf salad ,peppers tomatos,with chicken or tuna
natural yoghurt or seafood mix with whole grain bread
1pm large bunch grapes or cherries or similar and some nuts
530pm toast and marmite or rivitas wholegrain with low fat cheese
8.00pm fish or chickenbreast with rice and steamed veg
i always snack on fruit /raisins etc

thanks for any help

swanso5 · Post by **swanso5** » Mon Jul 24, 2006 4:53 pm

your frequency and portions are good, but you want protein with every meal...it doesn't have to be a whole cow but 80 - 100g a meal is easliy enough...as for training make sure you're using compounds only and get your knee lokked at and fixed...you may need some VMO work (the muscle on top and inside of knee to help stabilise patella but i'm no physio

cypry · Post by **cypry** » Wed Jul 26, 2006 4:06 pm

thanks m8 i realy appreciate your help
i did break the patella and tear the ligaments about 10 years back which laid me off work fo 2 years so it probably is related im off for a check up monday
thanks again

swanso5 · Post by **swanso5** » Wed Jul 26, 2006 9:28 pm

a point to be made here...being a personal trainer the 1st thing i want to find out is any past injuries current or old...this will detiermine the first point of action before "actual" goals (fat loss, muscle gain etc)...you're only as strong as your weakest link remember...so for evyone who reads this, make sure your weak points and muscle imbalances are up to scratch before anything else or they will get left behind, worse and cause further injuries...now that i think of this it will be next article at rich-fit.com so check it out in the coming weeks