Getting back into training after ACL and MCL tears - How is my routine?

[DavidRugby]

I ruptured my ACL and MCL (both grade 3) a few months ago and i'm finally fit enough to get back into weight lifting. I've trained on and off before but never with a set routine or a balanced diet so i often gave up after training hard and not seeing any progress. I can jog now but don't do much because it's currently -10C here in Finland haha. I'm English but i live here. I'm also a bit worried about my leg giving way if i slip on ice or snow.

I'm back in the gym now and after reading a few posts here i've made myself a programme based on compound lifts. Any thoughts, opinions or suggestions would be very appreciated! I train Monday, Wednesday and Friday at the gym, alternating between these workouts, but i've only just started doing them.

Workout A:
Pullups - 5 x Failure
Dips - 5 x F
Squat - 5 x 5 - 80kg
Bent over rows - 5 x 5 - 40kg
Single arm rows - 5 x 5 - 25kg
Concentration curls - 5 x 5 - 12.5kg in each hand

Workout B:
Deadlift - 3 x 5 - 100kg
Bench press - 5 x 5 - 62.5kg
Incline bench press - 5 x 5 - 17.5kg in each hand
Military press - 5 x 5 - 40kg
Leg raises - 3 x F

The weights i put are the ones i lifted last week. I can probably improve most of them, and plan to add 2.5kg each workout if i can. I've kind of copied alot of other people's routines and stuck bits of everything together but does this look good?

I'm hoping to increase my strength primarily, and also lose fat if possible but i understand i need to pick one goal really. is the 5 x 5 rep range good for me? I'm 6ft2 and 95kg, so i know my lifts should be heavier but i'm trying to get my form right before i rush into injuring myself again.

Should i stick a bit of cardio on my routine too? I was thinking i could bulk up and improve my strength now then cut when i'm back to running and attending the rugby training sessions.

Cheers in advance!

[DavidRugby]

Also i've read a few things about macros and i'm pretty clueless when it comes to my diet, so after i get some feedback on my routine it'd be great if anyone could help me understand macros and how much protein i need. I try to get as much protein as i can but i'm on a bit of a budget so mainly rely on Impact whey isolate, tuna, chicken, eggs, but i'd be willing to try other stuff if there's something i've missed.

I'm currently trying a week without eating any carbs, and it's really made me realise how much of my diet was made up of carbs! I really need to sort this out if i want to get results from my training - my main goal is to improve my power and strength, then maybe cut for a month or two before the season starts (they play rugby in the summer here in Finland!)

Thanks again

[DavidRugby]

I'll post my average daily diet now incase it helps. I don't think i'm eating enough as my legs in particular ache for ages! Originally i was doing squats and deadlifts on the same day but had to change it because my legs ached for too long. Am i getting enough protein? Or it might be because my leg strength has declined since i ripped my knee ligaments?

Anyway, here's a normal day's food if i'm training:

Breakfast:
Impact whey isolate shake with 0% fat milk (and sometimes a banana if i'm training early)
Porridge (if i don't have the banana in my shake)
Omega 3 and vitamin tablet
Pint of water

Snack:
Tuna with dark bread and low fat margarine / Scrambled eggs

Post workout:
Impacy whey isolate shake with 0% fat milk

Dinner:
Chilli con carne with brown rice / Fish & vegetables / chicken and brown rice

Before bed:
Impacy whey isolate protein shake with 0% fat milk
Omega 3 tablet

On non-training days i obviously skip the post workout shake and maybe have a 30 minute jog or a 60 minute fasted walk.

I'm 6ft2 and 95kg, am i getting enough calories and protein to build muscle? I have a feeling i'm not, but i'm on a bit of a budget out here and meat in particular is a bit more expensive. I've got a few kg's on impact whey isolate and i can afford milk, eggs and tinned tuna though

[DavidRugby]

I've improved a few of my lifts from the first post I want to keep getting stronger but i also want to lose some fat! So i'm thinking about trying to cut now, but as i'm fairly new to having a set routine maybe i can build muscle and lose fat at the same time. I'm eating less than 2500 calories each day and sticking to the 5 sets of 5 reps template, but is this a good idea? Or should i do a 4 day routine focussing on a different muscle each time?

I might change my routine to:

Monday - Chest
Tuesday - Back
Wednesday - Day off
Thursday - Legs & shoulders
Friday - Arms and core
Saturday & Sunday - Rest, maybe light cardio

Would i be better sticking to the original workout i posted, or switching to something like this? I think my recovery time will get worse if i'm eating less calories so maybe it's better to just work each muscle once a week?

Any advice or opinions would really help me, cheers!

[DavidRugby]

Anyone? Sorry for posting lots in this thread i'd just like a bit of help and some advice/information. I'm going to the gym tomorrow morning so any replies before then would be great! Thanks

[Bokers]

Workout A: Squat first.
Concentrate on doing the biggest movements first

[ben 21]

a mate of mine tore his acl last september, had surgery and that, hit him hard he,s only squatting 50kg at the moment. your doing well to be doing what your doing, just take it easy because that kind of thing can haunt you. acl injurys are a funny one.