Well it has been just over 2 weeks since I had the surgery and things are progressing very well. I had my follow-up with my surgeon, and at that appointment I learned some things about the procedure I wasn't initially aware of. Dr. Johnson informed me that when he went in for surgery, that the pec was just hanging there where it had been detached. What he did was drill three holes in my shoulder and insert some sort of metal anchors in which he then proceeded to tie my pec tendon to. He explained that this in itself was a reason I experienced more pain than usual immediately post surgery since my pec had to literally be moved. My incision is healing very fast, but I have to wear the sling until October 8. This time is crucial, because Dr. Johnson informed me that it takes 4-6 weeks for the tendon to fuse to the bone.
I have resumed workouts after I received Dr. Johnson's blessing. Primarily I am doing legs (nothing crazy to compromise jarring or disrupting the healing area), but also some things on my right side of my upper body. I have also incorporated some cardio since my training is not at the level it was prior to injury, and I have to do what it takes to lean up and expedite fat loss. Surprisingly, my legs have held up quite well during this time off and I even have striations and feathering in the quads. Now let's make em grow!
As for diet....I am maintaining a healthy balance of high protein, lower carbs, and moderate fats.
Approximate: 300 Protein, 100-120 Carbs, 70 Fats
I have incorporated tons of greens into my diet in the form of kale and spinach, and have even been eating more fruit than usual (blueberries, raspberries, bananas). It's still not a lot of fruit, I just use them for my Power Smoothies.
My foods lately have basically been:
Whey Isolate, 96% lean Turkey, 93/10 Beef, Chicken Breasts, Fish, Organic Eggs, Organic Kale/Spinach, Organic Fruits, Natural PB or Almond Butter or Cashew Butter, Ezekiel Bread, True Nutrition Oats, Almond or Cashew Milk
True Nutrition Whey Isolate (DC Blend)
True Nutrition or Prime Nutrition EAAs
True Nutrition Karboload (once I get back into progressing in the gym I'll use this)
True Nutrition MD's Glucose Disposal Agent
Evening Primrose Oil
Business is going well as I get more and more inquiries about my diet approach and plans. I have accumulated around 15 clients, and I see it growing even more in the near future. I am going to start becoming available to do personal training as well, so that I offer more services than what I have been. I also have been running a year-long commitment special. Feel free to inquire because this is a great deal!
Thanks for following along, and feel free to message me via email email@example.com, my IG @the_jayflexd_approach, or Facebook if you have any questions, or want to work with me.
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Jay, aka Joshua Wortman is an aspiring bodybuilder who has an insatiable passion for fitness and nutrition. His long term goal is to be a nationally recognized bodybuilder.