Training to get back in the game!

[EliDaSpanishFly]

Hola. So, I dislocated my shoulder a year ago(July....I forget the day -.-..2011) doing Brazilian Jiu-Jitsu. I've stayed away from the sport ever since. My rotator cuff is super weak. I just started Physical therapy last week(Aug 2,2012). I'm still deciding whether or not I want to get back into the sport. I know there is a possibility of just re-injuring myself again, but I can't live in fear. I made a goal for myself to stay on top on my physical therapy workouts for about 3-4 months before thinking about walking on those mats again. I wan't to lose a few pounds in the mean time(my current weight is 192). I really want to start eating better, but I have no idea where to start. I lack discipline when it comes to nutrition >.>!




-Thoughts on-
*Any advice for this young lad on Nutrition or anything really?
*What injuries that you overcame to get back into the sport you loved?
*How long did it take you to recover from your sport-related injury?

-I would love to hear what ya'll have to say.

 

[Keepitclean]

To lose fat go on a 500kcal deficit with calories from protein at about 40% of total intake and lift weights. These are two very important things in retaining muscle mass. If you have any further questions I can help you out.

How tall are you and what's your %bf?

Last season I broke my arm playing Gridiron. I played the last two games of the season with out a cast. It was dumb but I love my team and the sport. Unfortunately not getting it casted straight away drastically increased the required time to heal. This kept me out of the weights room for 10 weeks. I kept a good diet so my muscle loss was only about 1kg.

Just as I was about to get into off season training and pack on some real strength and size ...BAM! Tonsillitis lost 8kg in two weeks. 5kg of that was in the worst four days. It took months to regain that size and strength. Not to mention that I had one arm that had atrophied like you wouldn't believe. I looked like a crab with one tiny claw.

8 weeks out from round 1 I'm about as heavy as I was lat year but much leaner and stronger.

 

[IndomitableSam]

I have a rotator cuff issue as well - threw my arm out and developed that problem when I was about 17 from softball. I didn't get physio or anything because it didn't hurt too much (season was over and I wasn't practising) and I didn't honestly think about it much - my family isn't really a doctor type family. I was stupid. I stopped playing after that (mostly - I tried out for my high school team but because I was overweight people who hadn't played for 10+ years made the team over me - and it was a popularity contest, too).

... Anyway... I have always regretted not trying to play again, but since I never got treatment for my arm it's never going to get better now. It doesn't bother me normally, but if I sit too long I have to move my arm around. At movies I have to sit at the end of the aisle because I need to keep my arm moving now and again or it cramps up and starts to hurt. And I can't throw for long or I hurt, too.

So, yeah - make sure you're recovered fully and get back into it - you'll always regret it otherwise.

 

[EliDaSpanishFly]

Thank you guys for posting and sharing your stories! @Keepitclean- That's awesome how you came back leaner and stronger! I would love to do that for Bjj. I would defiantly like to ask you more about how to lose weight/keep it off.

I'm 19. 5'8(192 pounds)atm. I use to be 175 back when I was doing bjj. I never lifted weights when I was doing bjj, but I feel I should have -.-(so I lack knowledge in the weights section). I don't know my bf% at the moment(where can I find this item so I can test myself?). I lost a lot of muscle from not doing any sports activities for about a year now. So I have a good size belly.haha.

This is my eating schedule-

8:00am-Breakfast- bowl of Total Cereal
10:00am-snack-low fat cottage cheese
1:00pm-Lunch- It's pretty Random, but I try and eat a sandwich(Togo-turkey/avocado on wheat bread)
3:00pm-snack-eat two whole tomatoes.
Around 5:00pm or 6:00pm- I eat whatever the family makes most of the time. We are a Mexican family, so we eat a lot of fatty foods sadly.lol. We always have beans and Spanish rice. I try to stick with that for dinner most of the time. But, I think its the tortillas that get me. I eat about two flower every time for dinner -.-.

*I would really love a fresh new eating/Cardio guide. I can't lift to much weights atm, my physical therapist gave me rotator cuff workouts to follow(I use like 1-3 pounds for the workouts she gave me). But, she said I could do push ups(which is ok I guess, works out the arms good).

-Ty for taking the time to help, means alot!

@IndomitableSam- I feel your pain man! If I don't move my arm it starts to hurt. You should try and workout it out with some physical therapy. It will lessen the pain!(I already notice the difference in my first week of physical therapy, true story!) Better late than never, right? I try to ice it time to time, it helps. Damn, high school is the worst!lol. Yeah, I wanna get my shoulder and my body in better shape before getting back in a sport like Brazilian Jiu-Jitsu.
-Ty for sharing!

 

[Keepitclean]

Hey, I'm 5'8 too!

I've never been unlucky enough to have a rotator cuff injury. So I'm not exactly sure about the lifting with/around them. Some of my friends have had them and they can be quite annoying. Before you start training you should talk to your physio about it. When starting out you don't lift much at all.

For a beginner I'd recommend Starting Strength. It is a great beginner's routine. It's simple, teaches good form and builds strength very very quickly. If your physio thinks you are able to do push ups, you should be able to this.

For cardio you can do whatever. Running, Swimming, HIIT whatever you feel is good for you.

The foods you are eating look really good. The thing you will have to watch is portion size. This is where most people slip up. Tortilla's a quite calorie dense but so awesome.

http://liamrosen.com/fitness.html
It's probably THE best beginner's guide to health and fitness on the internet. It's well written, very informative and contains 0% broscience. Something that there is far too much of out there not just on the internet, but just about any 'fitness' literature (I'm looking at you MensHealth).

The 15 minutes it takes to read it will save you more time than you can imagine.

Body fat calculator
http://www.linear-software.com/online.html

Calorie requirement calculator (using bf% instead of height will get you a more accurate estimation)
http://www.exrx.net/Calculators/CalRequire.html

If you have any further questions don't be afraid to ask. I've got a fair bit of knowledge in this field so don't be afraid to ask.