[Marc]

First session back in the gym today after 13 days off, damn it was good to be back. I did push, but I decided to train the side of my body that I didn’t have my op on. I can train light on the side I had my op on, but whilst it’s still tight I want to get the tightness worked on a few more times to get it looser before I train my right side again.

I had a sports massage today which was really good. The person who does my massage has done it for the longest time. She was very impressed with how my joints moved when working on the side I had my op on. The tightness I am feeling is from my muscle not my joints like before my op so it’s all very positive. She was able to work into my muscle the best she has in years so it’s positives all round. Going to be having even more regular massage along with massage to make sure I get back to full speed asap. Great day all round!

Kerrys parents and grandma have come over for a few days, so spent the day with them and off out for a meal shortly with them all

Hi Marc what was actually up with the shoulder[/quote]
I’ll go into detail at some point, but the main problem was Impingement which affected my training and posing

[Marc]

Reading this it sounds to me like you have answered your question yourself or at least have a good rationale for what you should do. Recovery taking a hit is likely due to training volume / frequency. Lower it as you have mentioned, run it for a period of time and compare how you feel / see what your results are like. I’d imagine you will see a greater return in progress and have better recovery too

[Marc]

First session back in the gym today after 13 days off, damn it was good to be back. I did push, but I decided to train the side of my body that I didn’t have my op on. I can train light on the side I had my op on, but whilst it’s still tight I want to get the tightness worked on a few more times to get it looser before I train my right side again.

I had a sports massage today which was really good. The person who does my massage has done it for the longest time. She was very impressed with how my joints moved when working on the side I had my op on. The tightness I am feeling is from my muscle not my joints like before my op so it’s all very positive. She was able to work into my muscle the best she has in years so it’s positives all round. Going to be having even more regular massage along with massage to make sure I get back to full speed asap. Great day all round!

Kerrys parents and grandma have come over for a few days, so spent the day with them and off out for a meal shortly with them all

[Marc]

Hello everyone,

Thanks for all the responses, I guess this was a minor thing to worry about overall, just didn’t know how to handle it and only taking a small amount of luggage home with me. Also know that there’s the whole “creatine loading” debate and wasn’t sure to think about the saturation, but clear there’s bigger things to worry about!

While I am “off plan” I come from a sports background, generally healthy family so will be active over the break, and eat relatively clean with my family too. Just not sticking to the usual routine. I plan on keeping protein high and calories in moderation, but just allowing myself to have some more fun meals rather than the chicken and rice all day.

Thanks again I appreciate the help.

Hi bud Not a direct reply to your question as the team have covered this. I noticed you said more fun meals rather than chicken and rice. You don’t just have to eat chicken and rice, get some variety in your meals. Eating towards your goal doesn’t have to be boring or less fun.

Salmon, lean beef mince, prawns, eggs

Cream of rice, potatoes, rice based cereals, fruit

Nut butter, avocado, dark chocolate

Get some variety in your meals!

[Marc]

Hi guys

Follow up appointment with my surgeon today 12 days after my shoulder operation. Main bandages are off now. Just a few plasters on now for the next few days. The scars are tiny, literally amazed at the work he has done.

He’s now told me to step up my rehab / and get sports massages in regularly to really help the mobility and keeping my shoulder loose so I’m getting that done asap to make sure I’m back to where I need to be asap. Pleased with how everything went, now it’s time to step things up to get me firing on all cylinders

[Marc]

All areas have been covered here. Get your body back feeling fresh, from staying hydrated, keeping on top of health supplements, rest and sticking to your NTD food as best you can.

[Marc]

Hope everyone has had a good Boxing Day. Had a chilled day today with Kerry, picked up a few bits for the house today in the sales and organised a few bits around the house.

Shoulder is a little achy at times but generally my mobility is improving, and it’s been 11 days now since my op. Off to london tomorrow to see my surgeon for a post op check up / review so I’m looking forward to that

[Marc]

Hi bud, the comments above I fully agree with and couldn’t have said it much better myself. Personally for myself not being a big eater the addition of honey, pomegranate juice for example really does help me to get the extra calories in with making me feel even more full. Fruit is a staple for me year round so that doesn’t change. Another good one of find is increasing my intra workout drinks sustain and performance fuel as this is another easy way to get my carb intake up on training days when my carbs are higher when compared to non training days

[Marc]

Happy Christmas everyone! I hope you all have had a great day. I’d like to take moment to also send some positive energy for those who have lost loved ones and find this time of year hard.

… today myself and Kerry have had a really chilled day, we went out for a meal the two of us which we really enjoyed. We shared gifts with each other, but making memories is what it’s about

[Marc]

Sound advice from everyone here, covered all the key points so this will really help you moving forwards

[Marc]

Very late log for me tonight. Busy day but well worth it, celebrating Christmas whilst I had my daughters today at my parents also with Kerry and my brother. Really enjoyed today with my family and most importantly my children had a great day. Going to sleep feeling very content and grateful for todays memory

[Marc]

What a day lol, last minute Christmas bits for my youngest daughter in a toy shop (great for her lol not for me with her wish list ha), food shopping, parental duties… aside from that usual rehab bits for my shoulder. It’s felt a little achy today but that’s because I’m doing a little more on it to try and get it back to full speed asap.

Going to be celebrating Christmas tomorrow with my daughters a day earlier so looking forward to that

[Marc]

I agree with all the comments above. This is my approach for myself and also for my clients too

[Marc]

Better day with energy today. Had a video call with my shoulder surgeon today, encouraging to push my shoulder that little bit more with rehab and range of motion. Really good to be able to speak to him on his personal number and for him to be checking in on me. I am seeing him next week and weds but it’s great to have his guidance. 1 week on from op today, I’m without the sling, pretty much no pain. For now my focus is the daily rehab to get mobility in my shoulder back asap, there is still some swelling so there is also caution too not to over do it

[Marc]

Hi guys, slow day for me today. Had a solid nights sleep yesterday, the first one since my operation last week. Got client work and some Christmas bits boxed off today but felt really drained today so literally not done much aside from nap and some client work. 1 more meal to go in and then an early night for me