Ok so I'm 19 6"2 and I weigh around 204lbs I've just started back on my diet after my first surgery so i'm eating 4-5 times a day example of a days diet:
Breakfast: Special K with a small amount of low fat/sugar yoghurt.
Lunch: Whole meal pasta and chicken or tuna.
Dinner: Potato, peas and carrots, chicken/lean steak.
snacks: Fruit and maybe a wholemeal pita bread with ham.
Ok so my problem is, I'm flat footed and was born with my knees in the wrong place so to speak they sit on the outside and on top of the thigh bone and it took the doctors 19 years to realise that so my left knee i've already had done is 10x better than what it was and now the wear and tear should being to mend over the next year in a few months time I will be having my right knee done aswell which means i wont be able to go to the gym for around a month after.
At the gym i used to run which is out of the question cause of my knees, but now i tend to replace running with cycling/X-trainer i went to the gym 5 times a week with going plenty of walks on the weekends, so Monday I would do My cycling 20-30 mins /X-trainer about 10-15 mins if my knees could handle it and also do some leg weights extensions etc, Tuesday I would do a 10 min warm up on the bike then i would do a lot of upper body weights dumbells etc, Wednesday i would do the same as Tuesday, Thursday I would do the same as Monday and Friday I would do some lower body work and some upper body to with ofc the 20 min bike warmup. I would try and spend 45-1 hour in the gym and after my right knee has been operated on i'm thinking of doing a 20-30 min swim after 3/5 gym sessions per week.
I don't know how much weight I should lose it's purely to help my knees in the long run i'm thinking if i can get down to 190-195lbs would be great but at the same time I need to know how to tone up.
Please if you have any experiences with an injury or any input you can share with helping me with my diet and also excersises/plans would be much appreciated, Thanks for your time