That post^ was from the end of August 2022.
I continued that routine, increasing my workout days to 6-7 days a week as much as I could til I finally had my periacetabular osteotomy on my hip in mid-December.
I’d prepped all my meals in advance before surgery for at least my 1st month, to be as healthy as possible recovering:
https://www.typologycentral.com/threads/what-did-you-bake-cook-today.21633/page-156#post-3373604
I was non weight bearing on my left hip/leg for 4 weeks, then allowed to start physical therapy 2x a week. I also started riding my stationary bike at home & doing isometric exercises, as my left leg atrophied pretty quick.
(Anyone who reads my private forum blog has already seen the leg atrophy photos below)
So, I’ve been working really hard in PT in-office & at home to undo that. I started my bike back up on the 2nd week of January, & started formal PT on Jan 18th.
View attachment 28366
This is my daily (every single day) routine, now:
(the “yoga” is not actually yoga— stupid myfitnesspal just doesn’t know certain physical therapy exercises, so I just log it there as yoga)
View attachment 28367
I’m 8 weeks post-op now, & off crutches earlier than expected because of this. I started weaning off them by the end of week 5 (transitioning to 1 crutch for a couple wks). I couldn’t do a straight leg raise laying down AT ALL after surgery, until maybe last week. The muscles just didn’t listen to me.
My leg is still smaller than the non-op one, but that’s improving.
I’m having an issue with my weight, though. I’ve been losing weight unintentionally. I’m burning off more than I take in, with the exercise every day. And, apparently, your BMR increases following bone fracture (technically my pelvis was fractured in 3 places, but by a surgeon & not an accident). So that’s eating some calories.
I’m 5’9” & weigh 124 right now. BMI 19. Body fat approx 21%. Before surgery I went between 127-135. I’d go up & down if I got busier/added to my workouts, & didn’t add more food to my day. The loss was unintentional then, too, but I’m more concerned about it now in terms of recovery from surgery/bone healing, etc.
My PCP gets on me about my weight when I go under 135. And, I’d
prefer to be 130-135, but I want that mass to be lean muscle gain, not adipose.
I
feel like I eat a lot, though. I don’t feel hungry or weak or deprived. So, I am struggling with trying to figure out how to increase my caloric intake with healthy, protein-dense foods. I refuse to eat garbage (high sugar &/or high in saturated fat foods) to gain weight. I’m not sure what to add that fits that criteria & is affordable.
This is just one of the meal ‘plans’ I have in a given day. I do not eat takeout often, maybe like once a month, if that. I don’t eat fast food
at all. You can see on myfitnesspal that each day that I’m not meeting the calories, & that I’ll keep dropping weight, apparently:
This imgur post of mine has more examples of my meals (just this week so far, plus some other tracking stat things in there). -
LINK
I’m at a loss (pun intended?) as to what the hell else to eat. I really want to make sure I keep healing properly.
I’m open to suggestions, as long as they’re fairly protein-rich, low in sugar & saturated fat, relatively shelf stable or freezable, & relatively affordable. And please don’t suggest beans. I hate them.