*I was 250 December 30th and this is the nutrition plan I’ve used to lose 9 lbs so far:
Meal 1- 40 grams whey, 1 oz cashews
Meal 2- same as meal 1
Meal 3- 40 grams whey, 1 granny smith apple
Meal 4- 40 grams whey, 50 grams waxy maize
Meal 5- 8 oz pork loin, 8 oz sweet potato, 1 cup broccoli, 1 Tbsp EVOO
Meal 6- 8 oz venison, 8 oz sweet potato, 1 cup broccoli, 1 Tbsp EVOO
*Some days according to hunger and weight loss I would add another 2-3 oz cashews and/or an Epic Bar. My calories have been between 3000 and 4000 per day.
1/8/14
BW- 241
I was feeling very tired so I took a rest day.
1/9/14
BW- 241
*I combined my back day with my light leg day.
DB Row- 4x8x80
Leg Curls- 4x12x185
Row Machine- 4x8x225
Leg Press- 4x20x330
Inverted Rows- 4x10xBW
Back Extensions- 4x12xBW
1/10/14-1/11/14
Rest
BW- 240
*I strained something pretty deep around my ribs. Maybe intercostal or serratus. I took a couple of days off in order to not irritate it. It was pretty painful the first night and I couldn’t sleep comfortably.
1/12/14
BW- 239
Fat Grip Mini Band Pushdowns- 3x20
DB Hammers- 3x20x25’s
Rope Pushdowns- 3x15x50
Cable Curls- 3x15x50
BB Tri Ext- 3x25x45
BB Curls- 3x20x45
1/19/14
BW- 238
KB Swings- 5x10
Goblet Squats- 5x10
One Arm Row- 3x15
Standing KB Press- 3x15
KB Hammer Curls- 3x8
*This is my last weight training before my tonsillectomy on January 22nd. I will do cardio the next couple of days and I will resume cardio as soon as I can post-surgery. I’m not supposed to lift anything over 20 lbs for two weeks after the surgery but I’ll probably only adhere to that for one week. I order to maximize recovery I’m going to have my wife blend me a super shake each morning that I will drink throughout the day. This is the recipe:
200 grams whey isolate
1 cup of full fat coconut milk
2 Tbsp natural peanut butter
banana
4 Omega-3 eggs
1/2 tsp salt
liquid stevia
1 Tbsp liquid multivitamin
1 Tbsp cod liver oil
2 scoops Greens powder
10 grams BCAA
As much water as needed.
As soon as I can swallow soft food I will have 2 meals per day of 8oz venison, 8oz sweet potato, 1 cup broccoli, and 1 Tbsp EVOO pureed in the food processor.
The day of surgery I will consume as much Powerade Zero as possible in order to rehydrate. I’m used to drinking 3 gallons of water per day and it will be difficult to not consume water after midnight the night before surgery, until after the surgery. I will resume posting on here as soon as I’m able.
Well I’m still alive after my surgery. I still can’t really eat but I’ve maintained my weight (current post-surgery goal) with my shake recipe. This is the recipe for my Green Hulk Shake that I have been using for all/most of my calories in order to maximize recovery from my tonsillectomy:
250 grams unflavored whey isolate
protein powder
1 cup full fat coconut milk
6 eggs
1 banana
1/2 cup unsweetened applesauce
1 cup canned pumpkin
4 tbsp natural peanut butter
1 tbsp liquid multivitamin
1 tbsp cod liver oil
10 grams BCAA
2-3 scoops greens powder
1 tbsp EVOO
1 tbsp honey
3 squirts of liquid stevia
This is split into 5 shakes throughout the day and this is the nutritional breakdown:
2600 calories
277 grams protein
122 grams fat
100 grams carbs
15 grams fiber
I’ve done 2 training sessions so far and one cardio session. This is what my training sessions looked like:
Did one set of 20 reps each: BW box squats, BW hip bridges, then with no more than 20 lbs total (surgeon told me not to lift over 20 lbs, good thing that’s exactly what my son weighs!) I did one arm bench, one arm row, delt raises, overhead press, curls, tri extensions, and pec fly.
2/1/14
I did a more difficult training session today and just focused on lower body.
Stepups- 3x10xBW
Goblet SQ- 3x10x20lbs
Band Goodmornings- 3x10x Mini Band
*On my first set I actually used the strong band but it felt like it strained my wound area.
KB SLDL- 3x10x20
Plank- 1x30 seconds
*I can tell I’m so out of shape right now but hopefully I can build back up quickly. I’m ready to be able to switch my focus from recovery to fat loss.
2/2/14
I was going to do a slightly more difficult upper body only session today but I had a bad scare in the middle of the night. I’m about 10 days post-surgery. I woke up at 1 am with my mouth full of blood, congealed blood, and bloody mucus. There was so much that I had trouble breathing. I cleared my mouth out and then had blood pouring out of my nose. Supposedly, this is normal.
The surgeon said that at 5-10 days post-surgery the “soft scab” breaks off and you can have bleeding and mucus. If the bleeding lasts longer than 25 minutes then you have to go to the ER. I gargled ice water and drank ice water to clot the bleeding. I finally stopped bleeding after around 15-20 minutes and was able to go back to sleep (restlessly) a little after 2 am. Needless to say, I was not going to chance lifting and having another bleed today.
2/2/14
I was finally able to eat (relatively) pain-free for the first time tonight! I had beef and bacon cottage pie which is like a shepard’s pie but with sweet potatoes on top.
2/3/14
This was my first day back to work so I did not want to put further stress on my body by attempting to train. I was exhausted all day long just from being on my feet. I was able to eat a whole food meal again this night but it wasn’t quite as pain-free as the cottage pie.
Since I can eat again, this is my planned nutrition and training:
Blender Shake Recipe:
4 scoops Whey Isolate
4 eggs
1 cup coconut milk
1 tsp cod liver oil
1 cup pumpkin
1/2 cup applesauce
1 Tbsp liquid multivitamin
1 scoop green powder
5g BCAA
Fasted AM Cardio- starting at 20 minutes LISS
Meal 1- 1/3 blender shake
Meal 2- 1/3 blender shake
Meal 3- 1/3 blender shake
Easy Weight Training
Post-workout- 2 scoops Biorhythm - 100% Whole Gains Naturally Anabolic Protein
Meal 5- 8oz venison, 8oz sweet potato, 1 Tbsp EVOO, 2 Tbsp guacamole
Meal 6- same as meal 5
My plan (this will change according to how I feel) is just to do light stuff mostly on machines. I’m technically still not supposed to lift over 20 lbs (I go back to the doctor tomorrow) but I can feel if it’s straining my throat or not. I’ll probably do a split where I work everything twice per week. It’s not like I’ll be causing much (any) muscular breakdown anyway. I’ll do Legs, Push, Pull, repeat, and then rest on Sundays.
2/4/14
BW- 236
AM Cardio- 20 minutes
Fly Machine- 3x10x70
Chest Press- 3x10x90
Shoulder Press Machine- 3x10x90
DB Side Delt Raises- 3x15x10’s
Rope Pushdowns- 3x15x#6
One Arm Reverse Pushdowns- 3x10x#4
2/5/14
BW- 237
20 minutes Stepmill levels 3 and 4
*I had my follow up appointment with the surgeon Wednesday. She said to still take it easy but I can start doing a little more. She told me that a good rule of thumb is that for every hour you are under anesthesia, that’s one month you won’t feel right. I asked her at what point would there be no risk of my throat bleeding. She said she’d never heard of anyone bleeding after 3 weeks. I told her that since I lift fairly heavy that I would wait until 4 weeks to really start pushing it. Honestly, I don’t feel like I could push it very hard if I tried. I’m getting back to normal slowly but surely though.
BW- 236
20 minutes AM cardio- Precor
Row Machine- 3x10x90
Low Cable Row- 3x10x#8
DB Row- 3x10x20
Face Pulls- 3x15x#6
DB Hammer Curls- 3x10x10’s
Preacher Curl Machine- 3x10x30
2/7/14
BW- 236
AM Cardio 20min total (2.5min Jacob’s Ladder, 2.5min Concept Rower, 10min Treadmill)
Close Grip Chest Press- 3x15x90
High Cable Fly- 3x15x#4
Side Delt Machine- 3x15x70
Lying Rear Delt Raises- 3x15x10’s
Bar Pushdowns- 3x15x#8
One Arm Pushdowns- 3x15x#4
I had a tonsil and adenoidectomy when I was a kid, and I remember the soft scab thing. I was sitting there watching TV a few days post surgery and my nose started bothering me. Eventually I removed what seemed like a full cast of my sinus in semi-congealed blood, freaked my 10 yr old self out.
I also recall horrific pain when trying to eat a bowl of tomato soup.
*I’m going low carb for this week only in order to improve my insulin sensitivity and knock off a couple of extra pounds.I’m still on track for my goal to be 230 by the end of February.
2/24/14
BW- 235
Treadmill Intervals- 1min 5mph, 1%, 1min 3mph, 1%, 30 minutes total
Stretch Lower body
BB Squat- 5x5x135
Medium Grip Pulldowns- 5x10x135
BB Standing Press- 5x5x115
Leg Curls- 5x10x195
Face Pulls- 5x15x#10
Situps- 5x15
Stretch Lower Body
