Yes, that was me after my first PT weights session. Holy moly, my limbs were like water! It was so good though, I forgot how much I enjoy weights.
Going through a rehab programme initially for 3 weeks or so, to rebuild the muscles in my neck/shoulders/upper back and core, and then we'll move onto a strength-building programme.
Programme as follows:
Single leg dumbbells scaption 2 x 8 3kg d/b
Seated cable row 3 x 7 28kg
Swiss ball chest press 3 x 8 6kg d/b
Squat to press 2 x 7 4kg d/b - this I found unbelievably hard as my muscles are so weak in my shoulders and lifting the dumbbells above my head was a killer, we actually had to reduce from 6kg dumbbells to 4kg!
Leg Press 3 x 6 60kg
Pushdowns 2 x 12 25kg
As for my food, well we took my dad to the golf club where there was a carvery. A carvery was quite a good option actually, as I had complete control over what was on my plate. it wasn't perfect but i think I did pretty damn well!
I have about 140 cals left but I am not stressing about eating those - I totally had to guesstimate my whole lunch and it may be a little out and don't want to risk going over. I'm not hungry anyway!
B - Granola & semi-skimmed milk
L - Starter - Bowl of veg soup & salad with smoked & pepper mackerel and shedloads of veg & salad with no dressing. About 1 tbsp of prawn cocktail.
L - Main - 2 slices turkey and 1 slice of very lean ham, 1 scoop mash potato and 1 scoop stuffing, dribble gravy and broccolli & cauliflower
L - Dessert - Walked past the pavlova/roulade/profiteroles/lemon meringue and filled a bowl of strawberries & grapes!
D - Pancake made from 50g oats, 1 egg, 3 egg whites, 125g fat free cottage cheese and cinnamon, with a banana & 1 tsp maple syrup
S - Post workout - 1 scoop whey protein with 200ml water
S - Banana with 2 tsp almond butter
Drinks - c6 pints of water & 2 large mugs black coffee
Daily Cal Quota: 1507
+ Exercise Cals: 159
Total Cal Quota: 1666
Calories Consumed: 1520
Calories Left: 146
Cals to Maintain Weight: 2007
Calories (kcal) 1520
Protein (g) 107.1
Carbohydrate (g) 152.2
Fat (g) 51.9
Fibre (g) 21.6
Fruit & Veg 4.0 This is a little off as I didn't enter individually all the veg I had at the carvery with my salad, couldn't be arsed!
Water (litres) 3.4
Percent Calories From: