@Spliff/@MMSex/All Welcome: Post-Surgery and Recovery Diet Advice Thread

[-G$-]

@Spliff

@MMSex

@ anyone else w some good input



i was gonna have these convos thru pms but figured maybe some other posters may have input and/or could use the advice at some point in the future, as well.

the last few weeks my diet has gone to complete sh!t and my workouts have ceased to nothing more than stairclimber machine a few times a week (i find that the best to keep my arm stationary as to not flair up my shoulder inflamation and at least break some sorta sweat).

my shoulder surgery is scheduled for this fri jan 31. i'm really concerned about getting myself back on track w diet and eventually easing myself back into some light workouts as permitted by recovery, surgeon and PT.

i know it's all going to start w my diet though so i'm looking for some guidance as to the best way to approach my macro targets/requirements and adjust as activity levels increase.

@Spliff i know you recently had a similar surgery so any input as to your approach and how you handled it would be greatly appreciated. everything from diet to how you eased back into lifting from PT and when you were cleared etc.

@MMSex as our resident studiologist of diet/fitness, would also love your input as to how to adjust for being pretty sedentary for the first month or so then easing back into whatever activity is permitted/doable.

thanks in advance for any assistance guys.

i'm scared



<3 always and forever,

ocmfII aka getting to and need to fix my shyt

 

[Spliff]

@Spliff i know you recently had a similar surgery so any input as to your approach and how you handled it would be greatly appreciated. everything from diet to how you eased back into lifting from PT and when you were cleared etc.

Diets easy: maintenance or above until back to normal. A deficit while recovering from surgery is just silly and prolongs rehab. Accept you'll put on a couple pounds now, so you'll be less when it happens. My macros barely changed from pre-surgery. Protein was a minimum 160 (think I weighed 185lb at the time), fats 50-80, carbs filled the rest to meet maintenance. Multi, fishoil, vit D still on deck. I also took joint supplements: Glucosamine, Chondroitin, MSM. There's no compelling evidence it does anything for humans, but hey for a small price I experimented. Could only help


Create a way to sleep on an incline. Flat and side sleeping just ain't gonna happen lol trust me. Showers suck the first couple times. Doc may or may not prescribe you PT for your first 6 weeks. If he doesn't, you'll be doing pendulum exercises at home. They may be painful at first, but they're better than allowing too much scar tissue to form and will ease you into PT. It doesn't have to be crazy big either, just 10in circles. They'll tell you. As pain subsides, try to have your scapula in a retracted & depressed rest position so your shoulders not rolled forward like Mayweather on the ropes. Better positioning. This was what my first 6 weeks consisted of. Pendulums, pain management, and watching my arm atrophy.



You'll be in cruise control for about 4 months. There's a lot to gain back before worrying about training on your own. Just follow the Doc's and PT's guidelines. You're familiar with bodybuilding so you'll make the PT's job smoother, but also force him to come correct. I'm a PTAssistant who lifts, imagine how my PT felt

Oh and do yourself a favor and find a good sports therapy facility or an outpatient orthopedic spot that sees a lot of athletes. The equipment in a sports rehab facility vs. an ordinary outpatient orthopedic facility WILL make a difference as well as their rehab protocols. Some places are just pathetic in their practice lol trust I've interned at a few.

I'll go into greater detail on the later parts of recovery as you approach them. For now, be one with the sling.

Keep us posted.

 

[MMS]

im just an e-dietician at the end of the day, trust your doctor

as far as food id stay the course of high protein in general. But i wouldnt get worked up if I didnt hit my macros. Recovery = key

just do whats necessary to have a clean recovery

 

[-G$-]

Diets easy: maintenance or above until back to normal. A deficit while recovering from surgery is just silly and prolongs rehab. Accept you'll put on a couple pounds now, so you'll be less when it happens. My macros barely changed from pre-surgery. Protein was a minimum 160 (think I weighed 185lb at the time), fats 50-80, carbs filled the rest to meet maintenance. Multi, fishoil, vit D still on deck. I also took joint supplements: Glucosamine, Chondroitin, MSM. There's no compelling evidence it does anything for humans, but hey for a small price I experimented. Could only help


Create a way to sleep on an incline. Flat and side sleeping just ain't gonna happen lol trust me. Showers suck the first couple times. Doc may or may not prescribe you PT for your first 6 weeks. If he doesn't, you'll be doing pendulum exercises at home. They may be painful at first, but they're better than allowing too much scar tissue to form and will ease you into PT. It doesn't have to be crazy big either, just 10in circles. They'll tell you. As pain subsides, try to have your scapula in a retracted & depressed rest position so your shoulders not rolled forward like Mayweather on the ropes. Better positioning. This was what my first 6 weeks consisted of. Pendulums, pain management, and watching my arm atrophy.



You'll be in cruise control for about 4 months. There's a lot to gain back before worrying about training on your own. Just follow the Doc's and PT's guidelines. You're familiar with bodybuilding so you'll make the PT's job smoother, but also force him to come correct. I'm a PTAssistant who lifts, imagine how my PT felt

Oh and do yourself a favor and find a good sports therapy facility or an outpatient orthopedic spot that sees a lot of athletes. The equipment in a sports rehab facility vs. an ordinary outpatient orthopedic facility WILL make a difference as well as their rehab protocols. Some places are just pathetic in their practice lol trust I've interned at a few.

I'll go into greater detail on the later parts of recovery as you approach them. For now, be one with the sling.

Keep us posted.

 

[-G$-]

im just an e-dietician at the end of the day, trust your doctor

as far as food id stay the course of high protein in general. But i wouldnt get worked up if I didnt hit my macros. Recovery = key

just do whats necessary to have a clean recovery

Appreciate the input.

Will keep this thread updated w my progress.

 

[MMS]

ill be paying attention, im full swing into the job and regularly lifting again so im gonna be more active here

remember its better to be able to lift tomorrow than not lift at all because youre impatient

 

[-G$-]

ill be paying attention, im full swing into the job and regularly lifting again so im gonna be more active here

remember its better to be able to lift tomorrow than not lift at all because youre impatient

i'm definitely going to take @Spliff 's advice as far as making sure i get into a real "sports" rehab facility. i've already been look at a few online near me in midtown nyc. some actually have PT who specialize in weightlifting/bodybuilding rehab which would be perfect for me.

 

[-G$-]

Going in @ 730am

 

[-G$-]

Anesthesia block wore off at about midnight. Definitely pretty sore but not as bad as I expected. The doctor was able to suture the labrum tear without needing any bone anchors thank god bursar sack was cleaned out, bone spur removed and sub acromial decompression went perfectly. He tested all the movement after he was done and all the movement was free and clear of any more rubbing. this ice machine is godly though.

 

[The ADD]

Anesthesia block wore off at about midnight. Definitely pretty sore but not as bad as I expected. The doctor was able to suture the labrum tear without needing any bone anchors thank god bursar sack was cleaned out, bone spur removed and sub acromial decompression went perfectly. He tested all the movement after he was done and all the movement was free and clear of any more rubbing. this ice machine is godly though.

 

[Spliff]

Anesthesia block wore off at about midnight. Definitely pretty sore but not as bad as I expected. The doctor was able to suture the labrum tear without needing any bone anchors thank god bursar sack was cleaned out, bone spur removed and sub acromial decompression went perfectly. He tested all the movement after he was done and all the movement was free and clear of any more rubbing. this ice machine is godly though.

 

[-G$-]

Been out of the sling a bit at home. First few pendulums let me know how much this is going to suck

 

[unit321]

Cutting back on caloric intake is key. Not starvation, but since you aren't burning as much as before, you want to cut back compared to what you were normally eating.
Nothing extreme. It depends on your height, weight, age, metabolism, so I can't give a blanket recommendation, e.g. cutting 500 calories a day so your total is 2000 calories might work for me but not for you.

I had shoulder surgery too. Follow the doctor's instructions for rehabiliation, stretching, and amount of exercise. Don't push it like you're Adrian Peterson. No weight resistance exercise means no weight resistance exercise. It's counter-productive.

 

[-G$-]

first week back at work. kinda sucks, have to wear the sling while commuting but people still give no fukks and can't be bothered to be respectful of personal space. i also can't get comfortable at my desk. it's hard to find the right position for my arm. i am busiest in the morning, but also stiffest too so that has been annoying. by this time of day i have finally loosened up but i have nothing to do here. follow up w doc on thurs so will see what he says about starting PT. i miss the gym so much . haven't really gotten my diet together yet but i am working on my meal plan now too.

 

[TLR Is Mental Poison]

How exactly did you injure yourself bruh

I stopped doing dips completely