Need some help on my workout plans since I've finished rehab :)

[rage2132]

First post been a lurker for awhile but thought I'd come out of the wood work

I've just finished coming off of my ACL rehab and now want to get back in shape. I've lost a lot of muscle weight and power. I'm 6'6" and only 204 right now. Right now my work out plans stand at:

Sunday: Arms, Chest, Back
Tuesday: Legs, Abs, cardio
Thursday: Arms, Chest, Back
Friday: Legs, Abs, Cardio

My suppelmentations are:

Designer Whey GlycoLEAN Protein Meal Replacement (3 x A day)
TwinLabs Creatine (4 x a day for 5 days a week)
PureProtein Bar (1 x a day on work out days)

My questions are, what workout solution can i gain the most muscle and build definition. as well as, any specific methods I should concentrate on. Right now I do mostly free weights for biceps, triceps, back. I also throw in some machines like seated row, pull down, forearms, etc...

Also can someone guide me to a place to download a workout chart? If not i'll just make my own thanks again guys!

-Rage

 

[Scotty the Body]

Welcome to the board rage!!

My questions are, what workout solution can i gain the most muscle and build definition. as well as, any specific methods I should concentrate on.
Its hard to do both at the same time, you may need to put a little fat on to gain some muscle but you should see some good progress for the first 6 months at least.
Also can someone guide me to a place to download a workout chart? If not i'll just make my own thanks again guys!
Check out IM's main page, there's routines there as well.

Good luck

 

[rage2132]

Originally posted by Scotty the Body
Welcome to the board rage!!

My questions are, what workout solution can i gain the most muscle and build definition. as well as, any specific methods I should concentrate on.
Its hard to do both at the same time, you may need to put a little fat on to gain some muscle but you should see some good progress for the first 6 months at least.
Also can someone guide me to a place to download a workout chart? If not i'll just make my own thanks again guys!
Check out IM's main page, there's routines there as well.

Good luck

Thanks

Im pretty skinny right now, so not really worried about the fat. Just want to get the muscles back into place.

-Rage

 

[Scotty the Body]

Do you have any kind of routine planned?
Keep things simple, eat like a pig (but good food of course) and you WILL grow.

 

[rage2132]

My plan right now is pretty simple and minimilistic.

Armns/Shoulders: Seated Curl, Concentration Lift, Military Press, Pull Downs, Overhead press, Seated Row, various free weights, Forearm machine, and of course bench and incline

Legs: Here is the troublesome part, I can't do squats because my Achilies Tendon is short and I cannot properly do the routine since my heels don't touch the ground because of it. I do: Standing Calf, Leg Press, Machined Calf, Lunges, Butteflies, and various other machines for quads.

Cardio: Swimming, running, biking, I try to alternate to keep it from getting tiresome

Abs: Crunchs, full curl ups, medicine ball

My meal plan is more or less protein based. Lots of meat, and pasta (yeah for Italian family ). I eat at least 4 real meals a day and supplement with the things i listed before.

 

[Scotty the Body]

I love pasta to but there's a lot of carbs there. If you're worried about weigh (doesn't seem to be a problem now) you may want to cut back.

I wouldn't worry about not being able to do squats if you can't, how about Hack Squat? and Dealifts?

Many people are scared of Deads but if done proporly they WILL make your whole body grow.