so about 3 years ago i seriously wrecked my knee playing soccer. i tore every tendon and was unable to run or even move properly. prior to that i used to play soccer, ride, and skate at least a few times a week. in the last 3 years i have lost all my muscle and put on fat. i weigh less now but not in the good way. i have had knee surgery and am taking martial arts now. my problem is i have no muscle or endurance. when i work out to build muscle i get smaller. i am sure that is just losing fat. i need a workout plan and diet plan that will lose fat, build muscle, and hopefully show some quick results. i don't want to lose fat weight w/o gaining muscle simultaniously. any help would be appreciated. thanks matt
