Newbie: Some Serious Recovery!

[aGirlsBlouse]

Hi all, I’m 18ish, 166cm tall, weigh a rather small 52kg, and it’s been 37 days since I had surgery for torn cartilage in my hip joint. I have a gymnastics and martial arts background training 5 days a week, I currently coach Taekwondo. However for the past 17 months I have been a couch potato, due to injury I haven’t walked more than 10 minutes, I had to stop cycling places and obviously had to stop Gymnastics, Ballet, Karate, and what killed me most my beloved Taekwondo :cry:

It’s kind of a funny story really, when I was a little wee nine year old girl my teacher asked me what I wanted to be when I grew up "A body builder" is probably not the response she had expected. . . . So here I am!

Because I am still recovering (and may need surgery on the other hip for a similar injury) Im being very very careful to EASE myself into it and not do any further damage! At this stage it’s about regaining some fitness. However in the nearish future I would like to get really into body sculpting.

I would like to bulk up a bit, become leaner and stronger. Any advice would be hugely appreciated as I only know what I have read about!

Cheers

[holdenman]

Bigger, leaner, stronger. Good goals

But, 18ish? What does that mean? lol

[aGirlsBlouse]

18ish means there is only like a week in it so I rounded up

Any advice for a beginners diet? I would like to get that close to right from the get go!

[mike27]

hi and welcome :nod:

diet.... complex carbs,lean protein and good fats. every 3hrs or so

start with 5 meals a day

breakie,lunch,dinner then just add in a mid-morning and mid arvo meal

drink plenty of water all day

get good quality sleep every night

keep the alcohol intake way down

dont buy into the hype surrounding supplements!

all your going to need is some protein powder for a start

eat plenty of fresh fruits and vege every day

check out bodybuilding.co.nz for protein powder

[Shutupandsquat]

I would look into whole foods instead of stressing about having to get powder all the time; but do what you want with your money. Welcome to the forum though and pretty shit to hear about your injury

[teamfatboy]

hi and welcome :nod:

diet.... complex carbs,lean protein and good fats. every 3hrs or so

start with 5 meals a day

breakie,lunch,dinner then just add in a mid-morning and mid arvo meal

drink plenty of water all day

get good quality sleep every night

keep the alcohol intake way down

dont buy into the hype surrounding supplements!

all your going to need is some protein powder for a start

eat plenty of fresh fruits and vege every day

check out bodybuilding.co.nz for protein powder

Good post !

Other diet advice: learn what your calorie needs are... this site is a good place to start. Then, aim for that 5-6 small regular meals per day, with the goal of getting maybe 40% of your calories from protein, 40% from carbs and 20% from good fats such as oils.

Oh, and food "is something your grandmother would recognise".

Yep, the injury sucks... but there's a lot of good advice on here, so welcome.