Team Best

6 Weeks Post Op

Written by Zack on May 12th, 2010

Well, today is 6 weeks post surgery.  I had recently stopped wearing my brace and I seem to have all my mobility back and that’s good.  I’m still a ways off from being back to 100% in the gym.  Right now I enjoy leg and shoulder workouts, but chest, arm and back are still a real challenge for me to get anything out of.  My cardio has been steadily improving, a nice mix of stair mill, treadmill and outdoor stairs and running.  I’m also down 15#s to 270 and that is mainly due to a good diet.

After I had my injury I knew that if I wanted to maintain my muscle through this recovery process I would need to improve my diet.  My diet throughout the years has been less than stellar.  I’ve always been focused more on the task of lifting heavy as possible and eating anything that would give me the energy to do that – but now that I can’t currently do that, I’ve been come more focused on my dieting.  I have no desire to become a food scientist, but I’m learning more about trans fat, fat calories, and ingredients of real and fake foods.  I’m hoping to maintain my current diet through recovery and eventually modify it through a bulking faze this winter .

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Tags: diet, injury, update

Still Attached

Written by Zack on April 20th, 2010

Well, today is April 20th and that is exactly one month since my bicep tendon tear and almost 3 weeks since my surgery.  I’ve been taking things slow in the gym.  I figure my body needs a break and I don’t want to rush things with this arm.  Today was nice because I was actually able to do some shoulder and pec movements on my left side, so I’m making progress.  As far as my arm goes – it’s still attached and hopefully I’ll be using it more in the weeks to come.           

In the mean time I’ve clamped down on the diet and have been doing cardio at least 3 times a week.  I’m dropping weight at a decent rate, but I want to hold on to my muscle so I’m trying to eat a ton of protein.

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Tags: injury, photo, update

Diet update + this diet’s challenges

Written by Josh on April 13th, 2010

19 Weeks and 4 days out
Weight: 192

On my last post, I showed a 3,000 calorie diet. Over the first 2-3 weeks, that’s come down to about 2,100 calories. Some of that is because the first week was just too much food… I couldn’t eat it all. Some of it is because of convenience… I couldn’t stand eating apples at work because it made a mess. And some of it is because I just need to start coming down a little further… So down below you’ll find my diet plan as of now. I’m sure it will continue to change.

When I think back to previous diets, the hardest parts have been cravings, crankiness, and fatigue. So far on this diet I have had none of those problems and don’t see any of those being a problem for the duration of the diet. However, it’s not a walk in the park because I have new challenges, with an 8 year old and 1 year old. Sometimes, I just can’t eat on my schedule – and that has to be OK.

For example, last weekend I packed my lunch box with all of my food and went to a track meet. I was just about to eat when my 8 year old had a severe alergic reaction and I had to take off with her to, first, get medication, then get her home. So I was eating about 2 hours later than I had planned. Also, weeknights when my wife is at the gym or class… my priority is getting the kids fed and bathed and ready for bed, and sometimes my meals get put on hold. I try not to let this happen to much and have found ways around it… I find my 1 year old likes eating just about anything I’m eating… so a lot of nights she has tilapia with me.

In the end, I’ve learned from past diets, it’s all about consistency and averages.

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Tags: bodybuilding, diet, update

A bend in the road

Written by Zack on April 4th, 2010

A bend in the road is not the end of the road… unless you fail to make the turn.
– Author Unknown

There are so many quotes and cliches when it comes to adversity, but this was one that I felt fit me.  A bend in the road…meaning that my journey has taken a detour, but I will still reach my final destination. 

Well, I had my surgery Wednesday and everything went well.  The doctors reattached my tendon and placed me in a cast.  I’m excited that the worst is over and now I’m starting to heal.  Josh and I started going back to the gym on Saturday, and it was great to get back!  I’m not doing anything too extreme, but I am working out the best way I can with one arm.  I will continue to do that until I’m released to do more.  I’m not rushing anything…Not only do I want to comeback – I want to comback STRONGER!

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Tags: injury, update