Q: Can offer any suggestions about how I can stay in shape. I recently had surgery for an abdominal hernia and cannot train for 6-8 weeks. This was my second repair, and the first time I did not listen to my surgeon and was back in the gym in 2 weeks…….hence I ended up blowing out the mesh with all the heavy lifting. So this time I plan to follow orders and stay away from the weights as instructed.
The problem is that I have already put on a little weight/fat over the past few months b/c I have been trying to put on some size (muscle). So now I am concerned about losing the little bit of muscle that I have managed to put on as well as being concerned about gaining more fat.
I will try to eat as clean as possible, but I am hoping that you can offer some advice, especially if there are any supplements that I can add during this time of inactivity.
A: This is a great question and glad you are being proactive about what you can do to keep your gains an stay lean. You can definitely do this! Of course the combo of lifting, eating right and cardio are the key components to any program but of course there are times when you ahve to alter things, such as in times of recovery for surgery! I am so glad to hear that you are listening to your doctor, unfortunately you learned the hard way, but at least now you are set on following your proper rest and recovery to allow for full recover and your body to completely heal. I totally know how hard it is to stray away from the gym and what you love. Especially if you were seeing changes and making gains, it is hard to take time off! Not only physically but mentally too! A few things to note:
– Your body has muscle memory and when you get back to training, it will quickly remember and it will not take you long to get back into your training and making improvements to your physique. Your muscles may deflate, while you take time off but I assure you, one you start pumping weights again, you will get that muscle fullness right back!
-Stay consistent with a regimented nutritional program. I suggest you stick with lean proteins, lots of veggies, moderate to low carbs (maybe just meal 1-3 or 4) and then cutting carbs throughout the day and of couse moderate fats. I am not a firm believer in low carb dieting all the time, but in times like these, it is a certain situation where I would promote a lower carb diet. A sample plan would be the following:
meal 1- shake or egg whites with 1/3 c. oats
meal 2-same as meal 1
meal 3- lean protein, big salad and 1 serving of healthy fat (EVOO, almonds, avocado)
meal 4- shake with 1/4 c. oats or rice cake with 1 tbsp nut butter
meal 5- same as meal 3 without the fat
meal 6-same as meal 5
meal 7 (optional)- shake before bed with 1 tsp flaxseed
every 3 days I would double your carbs…
I still recommend carb cycling to keep your metabolism up and guessing! 🙂
– keep liquids in and high. Drink plenty of water to flush your system
– as far as supplements go, there is nothing I would add but definitely be sure you are getting in
* daily mulit vitamin
* EFA (essential fatty acids) omega 3-6-9
* GLUTAMINE— essential especially during recovery (I would double your usual dose 40 g or so!!!) this will help you heal!
-if you are able to do any cardio, maybe even a light walk… incorporate that into your daily routine to keep your blood moving and heart rate up above resting rate. This will also help you mentally!!
-BE PATIENT, IN NOT TIME YOU WILL BE RIGHT BACK IN THE GYM PUSHING HARD!!
Get better and hope that helps! 🙂
