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Struggling with a decision

Just about finished my rehab for an ACL rupture and not sure if i should focus on losing fat or gain lean muscle

Saiyan95
Saiyan95 g Joshua Lester
21 Post(s)
21 Post(s) Gender: Male Goal: Gain Muscle Date Joined: July 7, 2015
Posted

Hi all,

So I am about 11 months post op from my ACL reconstruction. I am basically doing everything I was before the surgery but have hit a wall in my decision making. Through the rehab my cardio levels dropped off due to inability to do it so i put on a few kgs. Before surgery i was a fairly lean 87kg and now im a lean but with a bit of fat 94kg. I'm curios as to if I would be better off eating in a 200-250cal excess and focus more on lean muscle fain or go the other way and eat 200-250 deficet and loss (shred) most of my fat first. My BMR is 2170cal im 189cm (6'2) not sure of my body fat % but it would be around 16-19%. Also what sort of workouts should i do for whatever you reccomend? Currently I do a push/pull style day, above the head day and a leg day with 2 HIIT style days.

 

Finally, my girlfriend is currently losing body fat and is nearly at her ideal weight and body fat %. But she wants to get a flat stomach with firmer butt and legs. Obviouslt she needs to be doing deadlift varieties, lunges and squats but should she be eating at her BMR, above or below it?

 

I know theres alot to answer but I'd really appreciate your help. :)

William_Steinset
William_Steinset p William Steinset
1K Post(s)
1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: December 12, 1969
Posted
Posted By: Saiyan95

Hi all,

So I am about 11 months post op from my ACL reconstruction. I am basically doing everything I was before the surgery but have hit a wall in my decision making. Through the rehab my cardio levels dropped off due to inability to do it so i put on a few kgs. Before surgery i was a fairly lean 87kg and now im a lean but with a bit of fat 94kg. I'm curios as to if I would be better off eating in a 200-250cal excess and focus more on lean muscle fain or go the other way and eat 200-250 deficet and loss (shred) most of my fat first. My BMR is 2170cal im 189cm (6'2) not sure of my body fat % but it would be around 16-19%. Also what sort of workouts should i do for whatever you reccomend? Currently I do a push/pull style day, above the head day and a leg day with 2 HIIT style days.

 

Finally, my girlfriend is currently losing body fat and is nearly at her ideal weight and body fat %. But she wants to get a flat stomach with firmer butt and legs. Obviouslt she needs to be doing deadlift varieties, lunges and squats but should she be eating at her BMR, above or below it?

 

I know theres alot to answer but I'd really appreciate your help. :)

I would personally eat just as much as normal but do more cardio, thats the way I get lean. Push / pull is fine and 2 HIIT days is also fine, but I would do steady pace cardio as well after every push / pull workout. 20-40 mins of cycling for instance, the sweat will pour but you should not gasp for air as its steady pace. This should burn enough calories for you to lose some BF.

 

 

I would do the same for your girlfriend, eat just as much but do some more cardio. Obviously if you are trying to lose a lot of weight adjusting the diet a bit is the way to go, but since we are talking about 200-250 calories (which is not a lot) I would keep those calories in and just do more cardio.

Normally if you want to lose weight over a longer perioed of time you simply lower your calories little by little each week so that you are losing weight at a healthy pace. This ensures that you will keep muscle gains. But as I mentioned if we are talking about a smalled cut period and not a lot of calories to play around, I would keep em' in and do more cardio. If that does not work (it should work, but just in case) then you can try to play with the diet a bit.

MS Athelete / Super Hermanite / SHF
Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: Saiyan95

Hi all,

So I am about 11 months post op from my ACL reconstruction. I am basically doing everything I was before the surgery but have hit a wall in my decision making. Through the rehab my cardio levels dropped off due to inability to do it so i put on a few kgs. Before surgery i was a fairly lean 87kg and now im a lean but with a bit of fat 94kg. I'm curios as to if I would be better off eating in a 200-250cal excess and focus more on lean muscle fain or go the other way and eat 200-250 deficet and loss (shred) most of my fat first. My BMR is 2170cal im 189cm (6'2) not sure of my body fat % but it would be around 16-19%. Also what sort of workouts should i do for whatever you reccomend? Currently I do a push/pull style day, above the head day and a leg day with 2 HIIT style days.

 

Finally, my girlfriend is currently losing body fat and is nearly at her ideal weight and body fat %. But she wants to get a flat stomach with firmer butt and legs. Obviouslt she needs to be doing deadlift varieties, lunges and squats but should she be eating at her BMR, above or below it?

 

I know theres alot to answer but I'd really appreciate your help. :)

@William_Steinset offered some great advice.

 

To add, I would say that you should stick to lean gains WITH the calorie surplus of 250-500 calories. If you are worried about fat gain and cardio puts stress on your recovery you can still use an ellyptical or stationary bike to get your cardio in.

 

As for your program for you and your girlfriend, you both should be doing my 12 week challenge. It is a push, pull, leg workout that also includes circuits as well. Definitely what you are looking for.

 

Go here to check it out and start today!

http://muscularstrength.com/my-contest

Need 1 on 1 coaching? Send me a direct message to learn more!
jmboiardi
jmboiardi p John M Boiardi
2.6K Post(s)
2.6K Post(s) Gender: Male Goal: Bodybuilding Date Joined: October 10, 2013
Posted
Posted By: Scott_Herman

@William_Steinset offered some great advice.

 

To add, I would say that you should stick to lean gains WITH the calorie surplus of 250-500 calories. If you are worried about fat gain and cardio puts stress on your recovery you can still use an ellyptical or stationary bike to get your cardio in.

 

As for your program for you and your girlfriend, you both should be doing my 12 week challenge. It is a push, pull, leg workout that also includes circuits as well. Definitely what you are looking for.

 

Go here to check it out and start today!

http://muscularstrength.com/my-contest

I agree with Scott. Lean gains is the way to go. Bulking and cutting is inefficient and a waste of time in my opinion.

 

John

34 years of lifting and nutritional experience and resident "old man" :-) MS Athlete and past Super Hermanite since 2013.
Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: jmboiardi

I agree with Scott. Lean gains is the way to go. Bulking and cutting is inefficient and a waste of time in my opinion.

 

John

I thought you might agree @jmboiardi!

Need 1 on 1 coaching? Send me a direct message to learn more!
crood
crood a Chris P.
467 Post(s)
467 Post(s) Gender: Female Goal: Train for a sport Date Joined: August 8, 2014
Posted

You got already good advice for your own questions.

 

In regards to your Girlfriends goals:

"Finally, my girlfriend is currently losing body fat and is nearly at her ideal weight and body fat %. But she wants to get a flat stomach with firmer butt and legs. Obviouslt she needs to be doing deadlift varieties, lunges and squats but should she be eating at her BMR, above or below it?"

 

Itis actually not so "obvious" that she should be doing deadlifts, squats and lunges to reachg that goal.

Deadlifts only help for glute developement when done in the correct form. You'd be surprised how many people do deadlifts with completely 'muted' glutes (means the glutes not being evolved enough) and just pulling it through the lower back. But if she does them right and sets the body up in the right positins throughout the full lift, then they 'can' be a great glute developement 'helper'.

 

Squats are a good coice. But also here form is the key - that makes the difference to which muscles have the most benefit from it.

 

For ladies additionally weighted donkeykicks on a cablemachine can help greatly to develope better glutes.

Same for the vertical legpress. (but only if full vertical, the incline ones mostly just go onto the knees, quads and hams)

Hip extensions against a strong rubberband is also a good choice.

As well as barbell bridges, which is probably the strongest glute developer of all the above evercises.

 

Legs will improve with all the above as well.

 

Flat stomach, here is the deal. Most people also lack involvement of their abs in their exercvises. If you know how to embrace your abs to get on your 'inner belt' while executing exercises, you already accomplished 15% of the way to 'flat stomach city'. Another 15 % are exercises for the abs. This can be weighted situps, hanging leg raises, cable pulldowns and such, even OH presses when heavy enough to have the core balance the weights. (but crunches alone are for sure not the way to a flat stomach ^^) .. but now comes the most important part... The other 70% to wether your stomach ends up being flat or not... are done completely alone in the kitchen.

 

Food choices and how much you eat are the main factor to flat or not flat stomach area.

 

On top of that comers genetics, especially for females, the storage around the stomach and the glutes / thighs, is a typical thing. And often means you have to get to ridicilous low bodyfat levels to accomplish this, especially when you want the abs to show. So that's a personal choice, and a choice of eating :)

 

Clearly if she doesn't want to 'put on weight' she'll have to stay at her maintenance level. Possibly even a bit below if she still needs to shed fat on the stomach area.

 

Hope this helped :)

 

 

 

Admin + MS Athlete You will get nowhere, if you don't move :) - crood -
Saiyan95
Saiyan95 g Joshua Lester
21 Post(s)
21 Post(s) Gender: Male Goal: Gain Muscle Date Joined: July 7, 2015
Posted

Thanyou everyone for your advice. Will use it all look forward to the results

Tayo
Tayo g Aljaz Tajnsek
3 Post(s)
3 Post(s) Gender: Male Goal: Maintain Date Joined: April 4, 2016
Posted

Hey guy get your free video- build muscle fast. I really suggest it, because you get very usefull advices.

 

>>>FREE BODYBUILDING ADVICES

Adawg38
Adawg38 g Aaron Henry
563 Post(s)
563 Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2013
Posted
Posted By: Tayo

Hey guy get your free video- build muscle fast. I really suggest it, because you get very usefull advices.

 

>>>FREE BODYBUILDING ADVICES

I am starting to get curious about what you are promoting. Are you promoting yourself or bs links? All kinds of free info videos and articles out there. You are here and plenty of info and experienced people for advice.

I have been training coming up on 6 years and have made some great gainz. I've done a lot of trial and error on myself as well as learned from others and through research online. I've come along way in strength and size since I've started. I will continue to learn and make myself better each day. MS Athlete/Super Hermanite BEING CHALLENGED IN LIFE IS INEVITABLE, BEING DEFEATED IS OPTIONAL.
lindzilu18
lindzilu18 g Lindsay Trevino
4 Post(s)
4 Post(s) Gender: Female Goal: Gain Muscle Date Joined: January 1, 2016
Posted

hah, Tayo is jsut a troll. They are everywon the internt. I'm sure Scott will remove the comment, because it has no place in this thread.

muscular strength
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