T Nation

Need Help Getting Lean While Injured


#1

I am 3 months out from shoulder repair I've been trying my best to stay active but only in the last 2 months have I been working out. I switched from low carb to moderate carb low fat to help with healing but all I did was gain about 8lbs.. Not the end of the world but not great. Heres what Im doing now let me know if theres anything I can do to tweek it.

M-SA eliptical or bike SS 45min daily.. M-W-F Body weight circuits lower body & abs 30-45min

Diet clean natural foods no weighing or pre made meals just eye balling 5-6 small meals per day
Macros 50P/30C/20C around 2000-2400cal per day Im 180 36yr need to get to 170-165 to be at 10% BF

Supps multis & protien shakes


#2

Maybe try some intermittent fasting to help drop the fat %.

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#3

If you’re looking for a quick fix you may want to look into a PSMF to get that 8 pounds off real quick and then switch back to what you’re doing now to maintain.

What’d you do to your shoulder?


#4

Are machines an option? Leg press, extensions, curls, etc? When will you be cleared for upper body exercises? Are you in PT? What part of MO are you in? It’s winter… why worry about being 10%? Could I possibly ask more questions?

Maybe switch back to low carb since the latest approach resulted in the weight gain. Add in some machine work for lower body.


#5

First the 8 pounds is a mistake. You could have pedalled those daily if your intake was important to you.
Now for a fast fix you can go 100% raw.
Then maintain.
Last august with a golfer elbow tendonitis i lost 1 inch at the waste in 8 weeks simply pedling with unchanged intake.
All the best !


#6

[quote]Steve-O-68 wrote:
Are machines an option? Leg press, extensions, curls, etc? When will you be cleared for upper body exercises? Are you in PT? What part of MO are you in? It’s winter… why worry about being 10%? Could I possibly ask more questions?

Maybe switch back to low carb since the latest approach resulted in the weight gain. Add in some machine work for lower body.[/quote]

Thanks :slight_smile: Yes I do machines legpress & other leg machines 1-2x week. Feb I can start uB stuff, Just got cleared from PT working the home program now. Kansas City… Becuase Im going on Vacation in March plus I like looking diesel :slight_smile:
I will probably start back low carb. My problem is I have a hard time counting calories… Its real hard to pre make food for days on end becuase Im on the go constantly. Low carb is more forgiving cuz you just skip certain stuff


#7

[quote]gregron wrote:
If you’re looking for a quick fix you may want to look into a PSMF to get that 8 pounds off real quick and then switch back to what you’re doing now to maintain.

What’d you do to your shoulder?[/quote]

I’ll google that PSMF thing… Torn labrum


#8

First stop eyeballing things and know how much you’re getting in. Then if you want to lose fat eat less.


#9

Yes that sounds good. I have tried but I end up on the go alot so I end up eating out and trying to remember it all then inputting it in calcount or my fitness pall app. Thats why a less restrictive method like low carbs has worked better for me in the past. Any tips 4 counting for the bros on the go?


#10

[quote]thehebrewhero wrote:
Yes that sounds good I have tried but I end up on the go alot so I end up trying to remember it all and inputting it in calcount or my fitness pall.[/quote]
You can just use your phone and input what you eat right then, they probably have apps that make it easier than logging onto the website from your phone. Once you’ve spent about a week logging everything accurately see what your average macros and calories are and drop carbs or fat (up to you) by a small amount and so on.


#11

Yeah I do that with the myfitness pall app even though I think the app sux… The hard part is knowing shit like when you order Chicken rice and green beans how much… I feel like some coked out model if I ask the waiter “hey how many ounces of chicken is this?” Also it seems like that app is hard to use when eating things like bbq ribs or some kinda meat that may have a sauce on it… Maybe there are better apps out there thats what I used cuz it was free. I think you are right after about 1-2 weeks eating the same stuff its should get ez to count & adjust


#12

Don’t eat out as much, you really don’t need to. And when you do count it as a cheat meal. So you’d have days with x calories, then days with y calories plus a cheat meal. Then to adjust you can change cheat meals for clean meals you cook your self or bring down the days with x calories or y calories.