Approved Log Post Surgery Comeback Log - TRT only

[ElevenBravo77]

Hey bros,

Back on the forum after some time away and 2 shoulder surgeries. As posted in a prior thread I had some issues following my second rotator cuff surgery and I let myself go. In the past 4 months I've dropped from 205 to 175. My goal for the next few months is to recomp. I'd like to drop my bodyfat a little more while adding some lean muscle. I know this will be tough on TRT alone but since I haven't really been able to lift in a while, I think the muscle will come back fairly quickly while still losing fat.

Due to surgery recovery, my exercise choices are limited. I can't perform the following movements yet:

Deadlift
Back/front squat
BB/DB Bench
BB/DB overhead press

I'm able to substitute some of these with various machines like Hammer Strength as they don't put so much weight and strain on the joint.

Stats:
5' 8"
175 lbs
16-18% bf (estimate)

Max lifts pre-injury
I don't max out anymore so these are 1RM calculations
Bench:325
Squat: 405
DL: 495

Still working on my program. Would like to do Upper/Lower or PPL but I may need to stick to 3 day full body a little longer due to recovery and work schedule. I'll do cardio on 2 non-lift days with 2 days of full rest. Will still stretch and walk 10k+ steps on rest days

Since I still can't work out very hard, I'm limiting carbs. I'm not very detailed with my macros. I get about 1g of protein per lb of body weight and fill in the rest with healthy fats and complex carbs. Maintenance is about 2300 so I'm going to start there and adjust as needed to fit goals.

I'll start the log on next Monday's workout

 

[Npcclassicphysique champ]

Hey bros,

Back on the forum after some time away and 2 shoulder surgeries. As posted in a prior thread I had some issues following my second rotator cuff surgery and I let myself go. In the past 4 months I've dropped from 205 to 175. My goal for the next few months is to recomp. I'd like to drop my bodyfat a little more while adding some lean muscle. I know this will be tough on TRT alone but since I haven't really been able to lift in a while, I think the muscle will come back fairly quickly while still losing fat.

Due to surgery recovery, my exercise choices are limited. I can't perform the following movements yet:

Deadlift
Back/front squat
BB/DB Bench
BB/DB overhead press

I'm able to substitute some of these with various machines like Hammer Strength as they don't put so much weight and strain on the joint.

Stats:
5' 8"
175 lbs
16-18% bf (estimate)

Max lifts pre-injury
I don't max out anymore so these are 1RM calculations
Bench:325
Squat: 405
DL: 495

Still working on my program. Would like to do Upper/Lower or PPL but I may need to stick to 3 day full body a little longer due to recovery and work schedule. I'll do cardio on 2 non-lift days with 2 days of full rest. Will still stretch and walk 10k+ steps on rest days

Since I still can't work out very hard, I'm limiting carbs. I'm not very detailed with my macros. I get about 1g of protein per lb of body weight and fill in the rest with healthy fats and complex carbs. Maintenance is about 2300 so I'm going to start there and adjust as needed to fit goals.

I'll start the log on next Monday's workout

@ElevenBravo77 finally, I was waiting for this log for a long time.
thank you for posting this

and im happy you are hardcore enough to train after surgery, well done

on the diet, can you please share meals food and when you eat them
on the training, can you please share more details reps sets exercises and weights
If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Very easy.

on pictures
please post a few pics of food you got
pics of supplements too
how about your trt gear pics?

 

[stevesmi]

nice to see you back
Rotator cuff surgeries are no joke hopefully it went well and you can make your comeback

 

[ceo]

bros much respect for your comeback log
Let's all join in the thread and support our friend

 

[ROIDDERS]

we love you eleven bravo!
Welcome back home we got your back

 

[chesty]

stats are not bad for someone who was out with an injury a while
you gonna make a nice comeback and get nice and lean

 

[Ulter]

can't wait to see what kind of results you get
this is going to be epic

 

[StevenDarwinMD]

APPROVED LOG

 

[e2]

make sure you get your posts up and all your pictures so we can compare the before and afters
I predict you make some huge changes

 

[2Thick]

you are the GOAT!
looking forward to seeing you make some big improvements

 

[Vadim Fedorov]

you an important VIP on evo
so much respect to you glad you are back and this is going to be an inspirational log

 

[MONSTRO]

make sure you update us with your full diet and training
monstro gonna be following and supporting you

 

[Mobster]

Pics on Insta of Dorian training legs in a sling... c'mon

 

[ElevenBravo77]

@ElevenBravo77 finally, I was waiting for this log for a long time.
thank you for posting this

and im happy you are hardcore enough to train after surgery, well done

on the diet, can you please share meals food and when you eat them
on the training, can you please share more details reps sets exercises and weights
If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Very easy.

on pictures
please post a few pics of food you got
pics of supplements too
how about your trt gear pics?

I will definitely post my sets, reps and weight after each workout. Because of the injury I'm using a lot of machines. The hammer strength machines allow me to load the right side heavier while staying lighter on my injured side. And they seem to be less painful than DBs. I'll post the total weight for each set but it will likely be unevenly distributed. My gym has a lot of these machines and it is helpful for recovery.

As far as diet, I will post my meals but will not be doing a macros breakdown. I honestly don't have the time. I've had solid results only tracking protein and total calories.

I'll post some pics of my supplements as well. I make my own pre-workout using creatine, beta alanine and couple other things. If I need a boost I'll add mio with caffeine or take a shot of espresso.

 

[ElevenBravo77]

EP TestE 250 from PSL is my go to for TRT. 125mg/wk keeps my test levels in the 700-800 range

This is what goes into my home made

pre-workout

 

[25homes]

Hey bros,

Back on the forum after some time away and 2 shoulder surgeries. As posted in a prior thread I had some issues following my second rotator cuff surgery and I let myself go. In the past 4 months I've dropped from 205 to 175. My goal for the next few months is to recomp. I'd like to drop my bodyfat a little more while adding some lean muscle. I know this will be tough on TRT alone but since I haven't really been able to lift in a while, I think the muscle will come back fairly quickly while still losing fat.

Due to surgery recovery, my exercise choices are limited. I can't perform the following movements yet:

Deadlift
Back/front squat
BB/DB Bench
BB/DB overhead press

I'm able to substitute some of these with various machines like Hammer Strength as they don't put so much weight and strain on the joint.

Stats:
5' 8"
175 lbs
16-18% bf (estimate)

Max lifts pre-injury
I don't max out anymore so these are 1RM calculations
Bench:325
Squat: 405
DL: 495

Still working on my program. Would like to do Upper/Lower or PPL but I may need to stick to 3 day full body a little longer due to recovery and work schedule. I'll do cardio on 2 non-lift days with 2 days of full rest. Will still stretch and walk 10k+ steps on rest days

Since I still can't work out very hard, I'm limiting carbs. I'm not very detailed with my macros. I get about 1g of protein per lb of body weight and fill in the rest with healthy fats and complex carbs. Maintenance is about 2300 so I'm going to start there and adjust as needed to fit goals.

I'll start the log on next Monday's workout

get the diet locked in bro. That will be key to gettin the results that you are after bro. got top notch gear

 

[Npcclassicphysique champ]

I will definitely post my sets, reps and weight after each workout. Because of the injury I'm using a lot of machines. The hammer strength machines allow me to load the right side heavier while staying lighter on my injured side. And they seem to be less painful than DBs. I'll post the total weight for each set but it will likely be unevenly distributed. My gym has a lot of these machines and it is helpful for recovery.

View attachment 19962View attachment 19963
As far as diet, I will post my meals but will not be doing a macros breakdown. I honestly don't have the time. I've had solid results only tracking protein and total calories.

I'll post some pics of my supplements as well. I make my own pre-workout using creatine, beta alanine and couple other things. If I need a boost I'll add mio with caffeine or take a shot of espresso.

@ElevenBravo77 would be great to get the macros to start, its a start to a good log
great machines, looking powerful clean machines

EP TestE 250 from PSL is my go to for TRT. 125mg/wk keeps my test levels in the 700-800 range
View attachment 19964

This is what goes into my home made

pre-workout

View attachment 19965View attachment 19966View attachment 19967View attachment 19968

Love the euro pharmacies gear, on point super clean @~Vision~ will like this log with EP

 

[Noah Wixx]

Welcome back time to kill it

 

[ElevenBravo77]

Sorry for the long post, just want to explain some things regarding my diet.

I know I'll catch a little shit for some of the processed food. I do try to eat 90% whole foods but I throw in things like bagels for post workout carbs and protein bars/shakes for quick on the go protein if needed. I know some people aren't a fan of that and I know it's not the best option but it works for me.

I'll be eating pretty much the same thing every day. It gets repetitive but it helps me stay consistent.

Sometimes I'll swap things like potatoes for rice, chicken for turkey or ham, and I mix up my veggies some.

Since I'll be eating pretty consistently the same thing I'm not going to post my daily meals. Any substitutions will be for a food with identical macros profile. I will update my diet when I change macros to increase or decrease calories, carbs or fat.

I love steak so sometimes I'll swap steak for chicken/turkey on one of my meals. When I do, I'll skip the almonds, avocado or peanut butter to account for the calorie and fat difference

I eat a lot of tuna but due to mercury concerns I limit it to about 2x week. I'll typically swap it out for salmon, cod, etc. on other days.

I know my fat is higher than some guys like but higher fat works for me, especially when cutting or recomping. I feel best with a good amount of fat in my diet. I may even add more fats and reduce carbs until I'm able to start lifting heavier and want to really start gaining strength.


Pre-workout:
5g Creatine Mono
5g Beta Alanine
3g L-Citrulline DL-Malate 2:1
1.5g Betaine Anydrous
200mg caffeine (some days, not all)

Meal #1 PWO
Plain Bagel
2 whole eggs
6 egg whites
3 oz turkey breast
1/4 cup low fat cheese

Calories: 675
Protein: 67
Carbs: 43
Fat: 18

Meal #2
1c cooked rice
8 oz chicken breast
1c green veggies
1c fruit

Calories: 490
Protein: 55
Carbs: 65
Fat: 2

Snack #1
Avocado

Calories: 230
Protein: 3
Carbs: 12
Fat: 21

Meal#3
8 oz fish
1c veggies
1oz almonds

Calories: 360
Protein: 46
Carbs: 5
Fat: 17

Meal #4
8oz. Chicken or turkey
Salad w/ olive oil
1c veggies

Calories: 350
Protein: 48
Carbs: 5
Fat: 14

Snack #2
2 tbsp natural peanut butter

Calories: 190
Protein: 7
Carbs: 8
Fat: 16

Total Calories. 2295
Total Protein: 226
Total Carbs: 139
Total Fat: 88

 

[Npcclassicphysique champ]

Sorry for the long post, just want to explain some things regarding my diet.

I know I'll catch a little shit for some of the processed food. I do try to eat 90% whole foods but I throw in things like bagels for post workout carbs and protein bars/shakes for quick on the go protein if needed. I know some people aren't a fan of that and I know it's not the best option but it works for me.

I'll be eating pretty much the same thing every day. It gets repetitive but it helps me stay consistent.

Sometimes I'll swap things like potatoes for rice, chicken for turkey or ham, and I mix up my veggies some.

Since I'll be eating pretty consistently the same thing I'm not going to post my daily meals. Any substitutions will be for a food with identical macros profile. I will update my diet when I change macros to increase or decrease calories, carbs or fat.

I love steak so sometimes I'll swap steak for chicken/turkey on one of my meals. When I do, I'll skip the almonds, avocado or peanut butter to account for the calorie and fat difference

I eat a lot of tuna but due to mercury concerns I limit it to about 2x week. I'll typically swap it out for salmon, cod, etc. on other days.

I know my fat is higher than some guys like but higher fat works for me, especially when cutting or recomping. I feel best with a good amount of fat in my diet. I may even add more fats and reduce carbs until I'm able to start lifting heavier and want to really start gaining strength.


Pre-workout:
5g Creatine Mono
5g Beta Alanine
3g L-Citrulline DL-Malate 2:1
1.5g Betaine Anydrous
200mg caffeine (some days, not all)

Meal #1 PWO
Plain Bagel
2 whole eggs
6 egg whites
3 oz turkey breast
1/4 cup low fat cheese

Calories: 675
Protein: 67
Carbs: 43
Fat: 18

Meal #2
1c cooked rice
8 oz chicken breast
1c green veggies
1c fruit

Calories: 490
Protein: 55
Carbs: 65
Fat: 2

Snack #1
Avocado

Calories: 230
Protein: 3
Carbs: 12
Fat: 21

Meal#3
8 oz fish
1c veggies
1oz almonds

Calories: 360
Protein: 46
Carbs: 5
Fat: 17

Meal #4
8oz. Chicken or turkey
Salad w/ olive oil
1c veggies

Calories: 350
Protein: 48
Carbs: 5
Fat: 14

Snack #2
2 tbsp natural peanut butter

Calories: 190
Protein: 7
Carbs: 8
Fat: 16

Total Calories. 2295
Total Protein: 226
Total Carbs: 139
Total Fat: 88

@ElevenBravo77 carbs are low i like it close to 100 grams
keep the protein really high and stay strong
i dont mind processed food, i think food is food as long as high protein