Hi all,
Could do with someone to advise me on a program for me please. It's kind of an odd training program I need, as you will see in a minute.
I had been going really regularly and religiously to the gym right up to 11 weeks ago. I had been doing the 5/3/1 program (mainly the big and boring routine, but later changed that). My main lifts were up to 135kg squats, 90kg bench, 140kg deadlifts and 57.5kg shoulder press. I used to go either 4 times a week or 5 (was on the 4 day routine and just used to do a little run or cycle on the 5th day if I went).
I then decided to mess up my right leg. I did a spiral fracture of my fibula and displaced my ankle. It was operated on and I had a plate and screws put in my lower leg. I was non weight bearing for 9 weeks and have now been out of plaster now for nearly 3 weeks and can walk on it now, albeit slowly.
The surgeon has said that the break has healed completely, but it my lower leg (below the knee) still swells quite a bit and I don't have a massive range of movement in my ankle at the moment. I have been going to physio for 2 weeks and he has me doing exercises. I asked the consultant about gym work etc, and he has advised it can take up to a year before I will be able to do leg work or play football again etc. The physio is happy for me to return to the gym and do upper body stuff, but again, no leg work at all and no running/cycling etc.
So, I need a program please. Primarily to lose weight. I was, give or take 13 stone when I did the break, I am now nearly 15!! I would like to cut at least 3 stone of fat. My diet, now I am back to work is good, but I really, really want to get back to the gym. Not worried about building muscle at the moment, I will worry about that later. I am happy to go up the gym 4 times a week, but will probably need to build up to that, so 2 times to start with and just increase it every few weeks.
Thanks for any advice.