I'd never heard of tennis ball rolling before until I started to read the injury forum, I guess I'll stop by Dicks tomorrow and pick up a tube.
I started light during the breakin and slowly made my way up to make sure that I didn't injure myself. Of course that backfired with a silly mistake.
On the mornings when I work out I eat 2 poached eggs, 2 slices of wholewheat toast, 1 pint of water, a mug of coffee and 1/2 protein shake 40 mins before I work out. Then I have a full protein shake after, get a shower and head to work.
My diet is kinda adhoc, but I did use fitday.com for a couple of days to get an idea of the macronutrients of foods I usually eat. I found that I was eating way too many carbs and not enough protein. I'm a lot more conscious of that now and try to be a lot more careful, although I'm not at the stage where I'm measuring everything out.
The calculations according to the NROL diet guide says I need ~3k calories/day for maintenance and 220g protein/day. Some days I'm a bit under, sometimes a bit over. I'm not that worried about it. I want the diet change and workouts to be part of my new lifestyle. I'm in no hurry to change my body, it will just change and adapt to the shape it wants to be to fit my new lifestyle, as it did previously.
I do want to loose body fat and increase muscle mass, but I'm not watching the scale every day and have no pant size goals.
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