[Michael]

There’s no need to adjust your calories according to the output recorded on a device in my opinion. For a start it won’t be accurate and as you say, over complicated and stressful.

I would just stick to a set training day diet and rest day diet. Have a daily step target, set training split and set cardio duration if needed. You can then make adjustments to your diet and output accordingly.

That’s what i was thinking, first of accuracy is not given with those devices and second it is a pain in the ass to like adjust all your meals as you go through the day.

Decided to do my own offseason now, seeing that you guys are really supportive when wuestions arise, and by all means i do have my knowledge but sometimes its hard to treat yourself like a client, but for now thats my self set challenge 💪

Thank you so much for always responding! Very much appreciated!!

[Michael]

My coach wants me to track my claories with my apple watch and then adjust the daily intake accordingly, not the exact number th watch tells but in relation to the xalories burned add whats needed so that the calorie surplus stays the same every day……. I mean, i get the theory behind it but i think its just way to complicated and messes with my head a lot, since that mean the more i move, the more i am allowed to eat…… coming out of a binge eating disorder in combination with bulimia i think thats not the right way to go about it.

Thinking about coaching myself and doing what feels right for me.

Wondering what you guys think about that one!

Current shape kinda leaner than last time despite upping the calories. Weight went up first to 106.9 now tendency is dropping, today 106.0

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[Michael]

Hi Michael. Have you competed before and/or do you have plans to compete in the future?

yes i did in 2022, did 2 local shows, weighed in at 96 an 98kg…. was planning on competing this year, my quad tendon tears ended those plans prett quickly tough…. we ll see if i can gt my legs to a reasonable size to compete in some time

[Michael]

Your runway here for pushing up is very good. I agree with the team taper food up slowly, don’t rush it and you can potentially keep growing for a good period of time here. Great work

Thx bud!! Appreciate the „great work“ 😉

[Michael]

Thank you to all of you guys!!! Appreciate the help from the bottom of my heart!

[Michael]

Haven’t updated my situation in a while now, sorry for that, will try to post more frequent even for myself.

Started training legs like 3 Months ago with abloutely ridiculous weights if any at all.

Was doing very hight rep stuff on the leg press, since free weights didn’t work in the beginning, since my muscle mind connection was shit…. But slowly everything is coming together, was able to do split squats and front squats for the first time in 8 months, and even managed to get my banded leg press to almost full rom (the rom my knees allow atm)

Was super excited and happy about that yesterday.

Did a mini cut the last 4 weeks now, lost 15kg in that period and feel like a freaking ninja now^^

Let’s see if i start another push up soon or if i should cut down a little further

Would really appreciate your guy’s opinion on the current situation

Currently sitting at 106.2kg, hight is 1.79

[Michael]

Hey Guys

So today was a busy one.

Started the day with the tour of Pablo Escobar ( Kuba loves him can you tell ) saw where he’s burried, his prison, where he was killed etc.

Then i had physio post my knee injections yesterday – my cartilage is totally worn behind my patella, if it was left any longer it would have been totally bone on bone so very hopeful all of this will help. But only time will tell, it’s not an over night thing but can take months to allow for a lot less pain than my usual day to day.

Then to the gym to train pull, with not much choice for equipment just ran the same session – as above! Was great, hard session!

Hey Meg, love reading the journal and just simply following your journey. Hope the stem cells will help with your cartilage!!! Wish you lots of strength and all the best with that „injury“ since i am also recovering from my quad tendon tears left and right, knowing what it takes mentally to not be able to perform at 100%
Keep pushing and putting all the valuable content out there, it’s really appreciated, i can assure that!

[Michael]

how many weeks will you need for full recovery … stay strong and healthy pal

As of right now i cant tell 100% but „the plan“ is to be able to do bodyweight squats in 6 weeks time. I guess from there it will be a steady build up.
Unfortunately i cant really find any rehab process of Bodybuilders going through a situation like that, thats my reason to document it 🙂 hopefully it will one day help someone who has to go through the same…….

Thx mate, doin my best 😀

[Michael]

Update not as planned……

so guys just came home this morning from a 5 day stay in the hospital, since i had my right knee done on the 18.04. and my scare on the left got redone as well cause it didnt heal propperly, somehow during the surgery an infection found its way into my left wound…… went to the emrgency on saturday beeing told just to wait…. contacted my surgeon on sunday and sent her pictures of the wound as a response i had to go to the emergency again, got antibiotics ASAP and had a third surgery on monday on my left knee to clean everything out and after that had to stay for antibiotics iv for 5 days straight.

now i am home again, everythings fine finally but still on antibiotics for the next ten days, but this time orally. hopefully the staphylococus aureus didnt reach my tendon so everything can heal properly from now on….

i ll post pictures pre and post surgery from the last days

[Michael]

Sorry guys for not beeing that active as i actually wnated to but fatigue is more present than expected……

Training the last two weeks went better and better every session, strngth climbed up very nicely on all the exercises.

This Tuesday i had my right knee done, they ve cut off the quad tendon, removed 4cm of scar tissue and reattached it to the patella.

Now i am walking on two operated knees, weight bearing on the left is 15kg in flexion (90 degrees allowed atm) and full bodyweight in full extension. On the right leg i am at 15kg overall with 30 degrees flexion passively.

Doin my 45-55min cardio walks in the morning fasted

Ttaining Push Pull Rest if possible

AAS still at: 250testE, 200NPP, 6iU GH

Healing Peptides: BPC157 at 500mcg ed and TB500 at 1000mcg ed

Hope that leaves some insights on how it’s going. Will keep you updated more frequently now, i promise ^^

[Michael]

Hi guys

its been a while since my last update. everythings going better than expected. doin my 35min Cardio on Crutches every morning which equals like 3-3.2km. its going better and better day by day.

really nothing to complain, no aches and pains and i am allowed to go into 30 degree flexion but sitll no load bearing exept in hyperextension where my quad has no tension.

Training still PUSH PULL REST REPEAT….. obviously no leg^^ i am able to keep my strength pretty well even though my triceps is working like all day long while beeing on crutches.

PULL is performed mostly unilateral so i have to counter act less weight with my left leg, that way i am able to move some decent weights on rows and Pull downs

i ll post my physique update from saturday 01.04.

Weight went back up to 107.5-109kg

Calories are 6200 on Td and 5300 on Rd

Macros 400p / 850c / 90f on TD 400 / 730 / 90 on Rd

PEDs 250tE 200NPP /week, injected in microdoses ed

6iU GH, 500mcg BPC157 ed, TB500 was sold out and will be used at 1000mcg ed as soon as its available

if you guys are interested in anything or curious, just let me know and i ll do my best to answer everything

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[Michael]

First full rest day in ages it feels like…… since i can’t really go out for walks with „cardio-like“ intensity i had a day with only a 30-35 min walks on crutches.

Sleep last night was horrendous due to the pain, i just didnt find a position to sleep….. woke up 5-6 times and couldn’t fall back asleep

On one hand doin nothing exhausting is nice for once, but just laying around is tiring as fuck^^

Anyway, now laying on the sofe feeling sick, maybe some food was off or whatever, tomorrow is a new day!! Push is on the menue 😀

[Michael]

Little Update here Guys

Was able to leave the hospital the cery next day, like 12 hrs post surgery.

That was the only day without training, eating around 3000-3500kcals on average for 6 days and went from 111.8kg to 103.8.

Upped my intake to 5000kcals yesterday on training days and will approximately eat 4000-4200 on restdays trying to kinda keep my weight and size in the upper body.

Currently doing a push pull rotation with higher volume because HIT isnt the way to go without stability from your legs…….

Rest days are implemented as needed and like every 2-3 days.

Pain still well manageable with 2x600mg of ibuprofen a day. Most annoying part is definitely sleeping in^^

Will keep you updated with training and physique updates if you guys wish to see the „progress“ or is it regress? ^^

[Michael]

Hi Michael. Thanks for sharing. Although it sucks that this has happened, like you say at least now something is being done. All the best with your recovery and update us as you go.

Thank you so much!! Yeah finally, really happy that the right knee will be done as well.

[Michael]

Sounds extremely painful. All the best with the recovery

The tear wasn’t that painful surprisingly but the feeling was terrible, seeing the patella moving in directions that it shouldnt, and not being able to contract the quad or bear any load