So I just started recovering from some fairly major surgery, but I am feelin alright now. Little bit about me, 6'1 190lbs. I used to weight about 380 and lost it all naturally (diet + exercise, no surgery there). At this point I am fairly happy with my weight. I want to get a bit leaner and put on a decent amount of muscle mass. Before surgery I wasn't lifting but I was up to running 3 miles in a little under 30 minutes. Surgery + travel trip to work puts me at not having worked out for about 3 weeks. So today I went to the gym and started lifting - pretty much my first time approaching it seriously in my lifetime. Heres what I did (my form was probably off some, leaned most from watching youtube videos): 10x1 (thats repsxsets right?) at 95lbs benching (the bar weights 45lbs usually?) I kinda think this is pathetic, but I also didn't really wanna go higher cuz this was a strain and I didnt have a spotter. 10x1 85lbs squat 10x1 105lbs squat I really think I could go higher here, probably to atleast 150 if not more, and will make that my goal for thursday. 10x1 25lbs the lift where u have one knee on bench, one standing and lift straight at your side, did 10 for each arm. Did some dumbell curls @ 20lbs sitting, (i think thats what they are called), did about 80 and I started to feel like I literally couldn't lift them one bit more). Tried to do some curls, did about 2 but that was last and my arms were so weak after 2 I couldnt curl up just the bar (these were the ones on the sitting curl bench). Did 3 chinups from hanging. So its obvious I am a newb from my termilogy, but I have been lurking for awhile. What can I do to improve? How fast should I start moving up? Also, I am taking ECA stack 2x daily (25mg ephedrine, 200mg caffeine, one baby aspirin). After that I did 25minutes on the treadmill speedwalking @ 12min mile. That was my workout, any comments appreciated. As far as diet: I tried to eat lean as possible. I think I may be shorting myself a little too much on calories. How does it look to you guys? Suggestions on what needs improvement? I had: 2 pieces wheat toast, 1/2 cup egg whites, 1.3 cups dannon light and fit yogurt, 1 scoop on whey w/ 3/4 cup skim milk. Lunch was salad + 3/4 cups pasta salad + 1/2 cup tuna. It sucked because I cant bring my lunch this week, I am working out at the shipyards for a project. When i got home I had one Tablespoon nutella. For dinner I had 8oz ground turkey with broccoli, green pepper and onions + a bit of tomato sauce (not high in sugar tho like many). End of day breakday: 1,614 calories 41g of fat 139g of carbs 62g sugar 11g fiber 184g protein Suggestions for improvement welcome here Also, I have been thinking about getting a couple personal training sessions to teach me some lifts and such, would this be a good idea?