Dislocated shoulder

IHaveATail

I am 4 months post-pardom today. I spent almost the whole pregnancy on bed-rest or in the hospital. Pretty much wasting away with unending morning sickness. My once-defined muscles are gone, and I can never seem to catch my breath while doing cardio.

I cannot afford a personal trainer. However, I want to be SUPER jacked. I know I need to have a goal, but when it comes to weight-lifting and gaining (for a 5'5",110lb, scrawny girl) I have no idea what a realistic goal is! I want to be scary buff but I guess don't know how to go about it. I have self control when it comes to eating what I need to eat. SOOO what do I NEED to eat to gain GOOD healthy weight and muscle? Does anyone out there have any good reads, websites, or advice on putting together a solid weight training plan on my own?

I know all the general advice; mix-up your work outs- push yourself -get rest -stay hydrated/fed. But I need more specific help. ugh.

I also dislocated my shoulder a little over two months ago and am wondering if there is anyone out there who has had to seriously alter their training due to a shoulder injury, and any advice on that would be appreciated. Thank you!

knittnponder

Do you have a physical therapist for your shoulder? The best thing for you would probably be to ask your P.T. for exercises to strengthen and not further damage the shoulder. My husband has shoulder issues and couldn't do pushups until he went through some P.T. Now he's worked his way up to being able to do slow ones but he can do them!

aippolito1

I just posted a topic about my shoulder injury. Mine was related to my neck, though, not dislocation...either way, I wasn't allowed to USE it at ALL for at least a month. I started working out and lifting weights (3 lbs at first) about at that time - a month after I'd started going to the chiropractor, stopped using it, stopped stressing it, resting, icing it nightly, etc. - and now about a month and a half later, I'm almost back to lifting heavy like I was before the injury. It's all gradual. I started with 3 lbs, then went to 5 lbs... then incorporated my 8s a LITTLE, once that got comfortable and my shoulder didn't hurt, I tried the 10s.... last night, I finally pulled out the 25 and used it like a beast. No pain. Love it.

So my advice is talk to your doctor and just test your body. If you feel pain, STOP. Injury pain isn't like healthy working out pain where you push through it. You push through it and you could be reinjuring yourself or worse. So just start small. I would say for diet, just eat really clean...try to stay away from processed foods (think junk food in a packaging you can buy in the store) and fast food, drink lots of water, keep your sodium at 2400mg per day, little or no alcohol, lots of fruits & veggies, lean protein (fish, chicken, ground turkey, tuna), complex carbs (WHOLE grains - whole oats, whole grain, quinoa, brown rice) and natural sugars (fruits, honey, agave, cane sugar, etc. Stay away from table sugar, high fructose corn syrup, aspartame, glucose, sucralose, etc.) and definitely get a lot of protein. I'm talking 25-30%. I'm set at 25 and on a day I workout am getting at LEAST 100g and I can tell I'm building muscle. My arms have gone up 1" in the last month I've been working out.

Jetjedi

I'm coming off a shoulder injury myself. I didn't damage it to the point of not being able to lift but I did have to alter my workouts. Less weight and stricter form to put less pressure on my shoulders has allowed me to keep lifting without further injury. I would agree with the other post though to have it looked at first.