Forums

Results 1 to 6 of 6
Page 1 of 1
Jump to page:
Jump To:
  • Posted On: 04-07-18, 11:03 pm (EDT) #1

    Getting back on routine after knee injury

    April 7, 2018, 11:03 pm

    Hello Hermanites,

    I had surgery in my right knee about a year and a half ago, I broke my posterior cruciate ligament. 

    At the time I was arround 18% body fat and weighting arround 170 pounds. (I will post my current info at the end of the post). What i did back then was a HIIT like 2-3 times a week and a standard weight routine in the gym, I think they are called splits, one day for legs another for arms/back then chest/shoulders. I was doing excercise arround 5-6 days a week.

    I'm trying to get back on that kind of routine, I put on a lot weight (mostly body fat @27%), I've been following Scott in youtube for a while now and i was thinking on maybe try to do his fat loss program or the MS beginner's Guide. However I'm a bit lost in what I should focus right now.

    My goal is to get a great body, I want to look ripped however I'm not particularly interested in getting huge. I'm worried about two things in particular... 

    First one: I can't really perform excercises with a lot of weight, a non-weight squat will represent a challenge on it's own as i feel a lot of pressure on the right knee. I've seen some of the workouts and normally there is squats with considerable weight or excercise in which i doubt i can really perform them right now.

    Any options I can do or excercises that you could recomend? I've been doing single leg press with little weight (around 5 lbs) for now thats really hard, and i was told to train the same weight for both legs. 

    Second one: I'm a bit worried about the meal plan, my normal weekday is waking up early in the morning 7 am and heading to the office until 6-8 pm. I have trouble fitting food in my schedule (let alone healthy food) but i try to get breakfast like at 9-10 then something small like at 12 pm and getting something proper to eat arround 2-3, after that i don't really eat anything till like 10-11 pm. I'm trying to fit in my gym routine around 6-7 pm. Any recommendations to get a meal plan that i can fit? I don't really have time to cook in weekdays so i would've to do it on the weekend or get stuff that doesn't need a lot of preparation. 

    I was trying to fill out my profile with the data they ask but for some reason i can't make the inputs (maybe a chrome problem), i will try to get them there as soon as possible along with a profile pic, for now i will put the info in this post. Thanks for your time and sorry for the english, it's not my native languague.

    Regards,

    Andrés

     

    1. Age: 28
    2. Height: 1 meter 76 cm / 5' 9'' 
    3. Weight:192
    4. Bodyfat % : 27%
    5. Goal: Weight Loss/Muscle Gain
    6. How long you have been exercising: I started doing weights like 8 years ago, have done some kind of sport my whole life.
    7. Daily calories: 2,769 calories (According to the calculator in Fat loss)
    8. Daily macros in grams (protein, carbs, fat): I don't track them right now, working on it.
    9. Injuries or restrictions: Had surgery on right knee in Nov 2016.
  • Posted On: 04-09-18, 7:28 pm (EDT) #2

    Getting back on routine after knee injury

    April 9, 2018, 7:28 pm
    Posted by: SrJim

    Hello Hermanites,

    I had surgery in my right knee about a year and a half ago, I broke my posterior cruciate ligament. 

    At the time I was arround 18% body fat and weighting arround 170 pounds. (I will post my current info at the end of the post). What i did back then was a HIIT like 2-3 times a week and a standard weight routine in the gym, I think they are called splits, one day for legs another for arms/back then chest/shoulders. I was doing excercise arround 5-6 days a week.

    I'm trying to get back on that kind of routine, I put on a lot weight (mostly body fat @27%), I've been following Scott in youtube for a while now and i was thinking on maybe try to do his fat loss program or the MS beginner's Guide. However I'm a bit lost in what I should focus right now.

    My goal is to get a great body, I want to look ripped however I'm not particularly interested in getting huge. I'm worried about two things in particular... 

    First one: I can't really perform excercises with a lot of weight, a non-weight squat will represent a challenge on it's own as i feel a lot of pressure on the right knee. I've seen some of the workouts and normally there is squats with considerable weight or excercise in which i doubt i can really perform them right now.

    Any options I can do or excercises that you could recomend? I've been doing single leg press with little weight (around 5 lbs) for now thats really hard, and i was told to train the same weight for both legs. 

    Second one: I'm a bit worried about the meal plan, my normal weekday is waking up early in the morning 7 am and heading to the office until 6-8 pm. I have trouble fitting food in my schedule (let alone healthy food) but i try to get breakfast like at 9-10 then something small like at 12 pm and getting something proper to eat arround 2-3, after that i don't really eat anything till like 10-11 pm. I'm trying to fit in my gym routine around 6-7 pm. Any recommendations to get a meal plan that i can fit? I don't really have time to cook in weekdays so i would've to do it on the weekend or get stuff that doesn't need a lot of preparation. 

    I was trying to fill out my profile with the data they ask but for some reason i can't make the inputs (maybe a chrome problem), i will try to get them there as soon as possible along with a profile pic, for now i will put the info in this post. Thanks for your time and sorry for the english, it's not my native languague.

    Regards,

    Andrés

     

    1. Age: 28
    2. Height: 1 meter 76 cm / 5' 9'' 
    3. Weight:192
    4. Bodyfat % : 27%
    5. Goal: Weight Loss/Muscle Gain
    6. How long you have been exercising: I started doing weights like 8 years ago, have done some kind of sport my whole life.
    7. Daily calories: 2,769 calories (According to the calculator in Fat loss)
    8. Daily macros in grams (protein, carbs, fat): I don't track them right now, working on it.
    9. Injuries or restrictions: Had surgery on right knee in Nov 2016.

    Hey Jim. Sorry to hear about your injury, that sounds awful.

     

    I think losing fat is definitely the route you want to go down first. Being at 27%, you'd want to get under 20% at least before thinking about going into a lean bulk. Besides, if getting lean is your main priority, you probably want to cut down to more like 13%.

     

    The home program sounds like a good start for you given you can't do too much in terms of weighted movements. You're only using 5lb or 10lb dumbbells for the home program.. so the main thing you would have to watch with the leg workotus is where you're doing dynamic movements like the side lunges and jump squats, and whether or not that would put any pressure through your knee.

     

    For your @mealplan, I think preparing some food at the weekend is going to be helpful for you to stay on track. Some kind of meat like chicken or fish or beef, some rice, some broccoli or asparagus, some sweet potato or regular potato - if you can get a few of those options cooked at the weekend so you can just pack a meal to take with you during the week days, it will probably be easier to stay on track.

     

    Then if you need more food during the day before you get home, take a couple of easy snacks like nuts, fruit, rice cakes etc. Check out this list for some more ideas of what to include in your @mealplan - https://muscularstrength.com/article/healthy-shopping-list-for-life

     

    Having the macros in order will be super important too.

  • Posted On: 04-10-18, 10:33 pm (EDT) #3

    Getting back on routine after knee injury

    April 10, 2018, 10:33 pm
    Posted by: Scott_Herman

    Hey Jim. Sorry to hear about your injury, that sounds awful.

     

    I think losing fat is definitely the route you want to go down first. Being at 27%, you'd want to get under 20% at least before thinking about going into a lean bulk. Besides, if getting lean is your main priority, you probably want to cut down to more like 13%.

     

    The home program sounds like a good start for you given you can't do too much in terms of weighted movements. You're only using 5lb or 10lb dumbbells for the home program.. so the main thing you would have to watch with the leg workotus is where you're doing dynamic movements like the side lunges and jump squats, and whether or not that would put any pressure through your knee.

     

    For your @mealplan, I think preparing some food at the weekend is going to be helpful for you to stay on track. Some kind of meat like chicken or fish or beef, some rice, some broccoli or asparagus, some sweet potato or regular potato - if you can get a few of those options cooked at the weekend so you can just pack a meal to take with you during the week days, it will probably be easier to stay on track.

     

    Then if you need more food during the day before you get home, take a couple of easy snacks like nuts, fruit, rice cakes etc. Check out this list for some more ideas of what to include in your @mealplan - https://muscularstrength.com/article/healthy-shopping-list-for-life

     

    Having the macros in order will be super important too.

    Hey Scott,

     

    Thanks for taking the time to answer to my post!!

     

     

    Perfect I will start with the Fat loss program. I'm currently subscribed to a Gym near my home (walking distance like 1 kilometer) and will do the excercises there.

    I will try to fit 4-5 days a week of excercise, however some weeks I might not be able to do the 4-5 days, sometimes I get home really late from work and it turns into a trade off of either sleeping 8 hours or sleeping 6 and going to the gym. I'm assuming that sleeping more is better than going to the gym while tired.

     

    For the @mealplan, will do I just started droping all the junk food (mainly soft drinks) and cooking some stuff at home to takeaway.

  • Posted On: 04-11-18, 12:21 am (EDT) #4

    Getting back on routine after knee injury

    April 11, 2018, 12:21 am
    Posted by: SrJim

    Hey Scott,

     

    Thanks for taking the time to answer to my post!!

     

     

    Perfect I will start with the Fat loss program. I'm currently subscribed to a Gym near my home (walking distance like 1 kilometer) and will do the excercises there.

    I will try to fit 4-5 days a week of excercise, however some weeks I might not be able to do the 4-5 days, sometimes I get home really late from work and it turns into a trade off of either sleeping 8 hours or sleeping 6 and going to the gym. I'm assuming that sleeping more is better than going to the gym while tired.

     

    For the @mealplan, will do I just started droping all the junk food (mainly soft drinks) and cooking some stuff at home to takeaway.

    Sounds good @srjim! Sleep probably is more important.. 6-8 hours is good.. maybe you could try training in the morning instead? Or do you start work early and finish late?

     

    Great job with the @mealplan already! Definitely don't want too much junk especially when trying to lose fat. Cooking things in bulk is a great idea too!

  • Posted On: 04-12-18, 12:20 am (EDT) #5

    Getting back on routine after knee injury

    April 12, 2018, 12:20 am
    Posted by: Scott_Herman

    Sounds good @srjim! Sleep probably is more important.. 6-8 hours is good.. maybe you could try training in the morning instead? Or do you start work early and finish late?

     

    Great job with the @mealplan already! Definitely don't want too much junk especially when trying to lose fat. Cooking things in bulk is a great idea too!

    Is it ok if for the routine I do 30 min cardio before starting the cicuit?

  • Posted On: 04-12-18, 12:56 am (EDT) #6

    Getting back on routine after knee injury

    April 12, 2018, 12:56 am
    Posted by: SrJim

    Is it ok if for the routine I do 30 min cardio before starting the cicuit?

    I would say do your cardio AFTER the circuit, so that you can push yourself as hard as possible with the routines.

Results 1 to 6 of 6
Page 1 of 1
Jump to page:
Jump To: