I'm certainly not doing too much right now. My workouts have pretty much ceased until I determine whether I'm doing myself harm. I have been doing regular pushups and pullups, occassional HIIT (1-3 times per week). My job is a desk job so not overly taxing physically.
Two weeks ago I did a light workout with (if memory serves me correctly), 3-4 sets of bench press with (lighter weight, higher rep, I think last few sets were 15 reps at 105). I also did a few sets of deadlift (again same thing, light weight, higher rep) and some dumbbell presses.
Afterward, my elbow began to get that tingling feeling. It went away after a couple of days and never got to the point where it was a lot of pain but I assumed that was because the workload was very light.
My diet right now is about 2,800 calories per day with about 40-50% carbs, 25-30% fat and 20-30% protein. I try to target between 1-1.5g per pound of bodyweight (or 170-250 grams of protein per day), about 30% fat and the rest carbs.
My meals generally consist of three shakes (made from 1 cup milk, 1/2 cup cottage cheese, 1/2 cups oats, 1 scoop protein powder, 3 cups strawberries, 1 cup blueberries, 1 banana, 4-5 cups of spinach and some greens+). I have two of these shakes as meals (1 first thing in the morning on drive to work and 1 on drive home from work in the afternoon), the other is split and drank usually with my breakfast and lunch.
Breakfast is 1/2 - 1 cup oatmeal, 1/2 - 3/4 scoop protein powder and a banana (plus part of the shake mentioned above). Lunch varies (today will be tuna and a pita), sometimes a chicken panini sandwich (2 slices wheat bread, 4-6 oz chicken and a light mayo aioli sauce that I make, plus some cheese and a little bacon). Dinner is whatever the family has but usually consists of a chicken meal, a steak meal or something like spaghetti (9% ground beef and wheat pasta) or tacos occassionally.
Then, before dinner I usually have one more shake made from cottage cheese, protein powder, natrual peanut butter and some UDO's choice oil. In the morning I take two fish oil tablets, a vitamin C tablet and a antioxidant tablet. At night I take a multivitamin and two glucosamine tablets (thought they may help but don't seem to be).
I had been exercising (lifting weights) pretty regularly most of last year. I was also trying to do stationary bike work (10 years ago, I used to mountain bike a lot) but I was getting some pretty strong pains in that area where the groin, hip and and legs meet up--I don't think it was actually groin pain, just to the right of that).
I also noticed that same pain to occur during squatting (I notice it now if I even do no weight squats, after about 10 I start feeling it creeping in). Then, at some point, I don't know exactly when, I started getting more pain (the usual pain was always my back and knees). But, then my elbows slowly started getting pain (first one then both). I just worked through it, but noticed it became more persistent.
Then, I noticed that my wrists started aching more as well. I went on vacation over the Christmas holiday and then fell out of my workout routine. I basically have done very little weight lifting this year but everytime I do a bit to ease myself back into it the pain starts to creep in and I stop. I have done much more cardio this year (20 minute HIIT on a treadmill 2-3 times per week usually).
My biggest fear is that I'm creating more damage and long-lasting injuries. If that is what the pain is signaling than I don't want to continue. But, if it's that it needs more stretching or warmup or whatnot, then that would be great.
My plan is to do a very simple routine 2-3 times per week. I was thinking of what Csaey Butt wrote about which is day 1: incline, barbell row, seated DB and squat, day 2 is mostly stretching, grip, neck, abs and calf and day 3: overhead press, pull-up, dips and deadlift. I also try to do a small ab workout nightly.