I am a longtime lurker first time poster.
I have a few questions about diet for fat loss and muscle preservation during rehab from shoulder surgery.
I tore my rotator cuff and labrum in April and had the Surgery in May in the 5 months since the injury I have gone from 200lbs at six three and 14%bf to 250lbs 30%bf.
Now I know it is not rocket science how this happened I stopped working out completely my diet went to hell as I did not cook my meals I ate take out,pizza and microwave crap as well supplemented pain management with beer.
I was excused from duty for an entire month and may have even raised my estrogen levels with daytime television.
Who knew daytime television could be so intriguing when viewed on Oxy and Corona.
So here I am fat and out of shape working a desk with my uniform looking like a wetsuit.
Caloric demands during healing are higher but how much higher?
Do you think that 10% over maintenance calories for 200lbs would be sufficient to supplement healing?
Other then eating to reduce inflamation such a upping my Omega 3s what else would you do?
Doctor gave me the ok to workout as long as I do not do any upper body or stress the shoulder such as squats or deadlifts and no overhead movements which kills my normal workout.
Running is out as it makes my shoulder scream like a little girl at a beiber concert that and my stride is that of a hippo on drywall stilts funny to watch but you know it is going to end badly.
I was thinking of incline treadmill walks and stair climber for cardio to butn fat.
But what to do for resistance training?
I have never had to train around an injury before any advice clinical or from experience is great appreciated thank you.