recently i broke my arm, and i would like to get back into shape, as strong as i used to be mostly.
breaking my arm put me out for 2 months so far, and i still dont have full movement, i also still have some pain in it, so i will start slow while it is still healing. my doctor told me it would be ok to start working out again slowly.

status before arm break, and my long term goals:

height: 5'8''
weight: 150
bench press: 200
powerclean: 240
squat: 325
pullups: 25 (without stopping)
40yd time: 4.7


at the moment my status is:

height: 5'8''
weight: 140
bench press: --
powerclean: --
squat: --
pullups: 10 (without stopping)
40yd time: 4.9


im not going to bench or powerclean untill i can sucessfully do 20 pullups nonstop.

i will start by working out slow, and increasing my workout day by day, but not by alot.

starting with:
slow jog for 10 minutes to warm up for stretching (should i jog first or stretch?)

pull up pyramid:
1x-5x-1x
resting inbetween sets

pushup pyramid:
1x-5x-1x
resting between sets

plate raise pyramid(front and side):
1x-5x-1x
resting between sets

weighted lunges:
5 sets of 8 with 10lbs each hand

rail squats? (for ballance and leg workout):
25






eating habits:
i dont know how im losing weight, i have the worst diet in the world, literly, lol.
i usualyl eat mcdonalds 2-3 times a day. mcdonalds food has alot of protien in it,
but it also has alot of carbs and fat. lol. anyone want to help me with eating habbits?
i also am going to start drinking protien shakes again.


if anyone thinks i should be doing something different, give me advice im not to good ad this