Coming Back Post Operation

Through no fault of my own, two weeks ago with no warning, I recently had emergency surgery to have my appendix removed.
 
After not eating for seven days, due to the pain and pre-op measures, then being “nil by mouth”, I can honestly say I felt deflated.
 
I was 13stone 2lbs 11% body fat 46% muscle. To date I am 12stone 3lbs 10% fat 44% muscle.
 
After such gruelling gym sessions to achieve those gains – grinding 6 sessions a week, counting calories, monitoring reps and weights each session and weekly food preparation it can leave you demorolised. You can feel a wave of depression and anxiety.
 

ITS HOW YOU COME OUT THE OTHER SIDE THAT MAKES YOU A WINNER!

How am I going to use this time wisely?
 
How am I going to take this time to program my next 6 months (once recovered)?
 
Will I loose all my gains?
 
Will my max weight be the same?
 
The key is to put a plan in place, without this you can get lost.
 
Program your next five months up to Christmas.
 
Some gains will be lost but put it behind you, you CAN get them back.
 
With a decrease in training and weight loss there will be a small decrease in strength. Your muscle memory will still be there and give it a few months and you will be back on track.
 

MY PLAN MOVING FORWARD

Aug 2021
Normal food prepping, maximising as much nutrients in my food to boost recovery.
 
Sept 2021 (4 weeks post operation)
No resistance based gym work but 20 minutes flexibility and 15 minutes light cardio 4 times per week. Food preparation as normal increasing calories by 100 per week (3000kcal)
 
Oct 2021 (8 weeks post operation)
Starting to integrate resistance based exercises, starting at 50% building up to 80% 4-5 times per week. Food prep as normal increasing calories by 300 per week (3200kcal)
 
Nov 2021 (12 weeks post operation)
Increasing resistance based exercises to a 6 day split adding cardio for 15-20 minutes at the end of each session (heart rate 112-132bmp).
 
Big Thank you to the National Health Service for an amazing service as always.
 
 
And of course the Royal Derby Hospital.
 

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