General Discussion Triathlon Talk » ugh, injured and piling on the pounds! Rss Feed  
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2009-08-16 8:25 PM


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Subject: ugh, injured and piling on the pounds!
Had surgery late July, microfracture and screw removal in knee.

No weight bearing walking, using full leg brace and crutches for 8 weeks. No swimming for 3 months. Running is looking like 6 more months. Stationary biking will start in a few weeks, no resistance.

I am trying to lift upper body weights, but honeslty I am falling into a rut. Gaining weight and not exercising. Plus I'm bored so I am snacking more.

Obviously I need to really reign in the eating, but I can't seem to even get started. Losing muscle and just packing on the fat Amazing how long it takes to get in shape and how quickly you can lose it all!

Any ideas or motivation?


2009-08-16 8:38 PM
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Subject: RE: ugh, injured and piling on the pounds!
I am there with you, just had ACL surgery and scared to death of gaining weight, I am using livestrongs site to track my calorie intake so i don't.  As for motivation i am trying to just be on these sites and just stay tuned to the things we love to do so my focus stays on the goal of getting better and staying fit.  Good luck
2009-08-17 10:11 AM
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Subject: RE: ugh, injured and piling on the pounds!
WOW girl, that's rough! Sorry to hear it!

Gosh, not even any swimming? Dang!

The ONLY thing that works for me is to log my calories. If I don't log my calories I can quickly start eating too much food. Having to enter it and having to SEE how many calories are in what I'm eating makes me not eat stuff.

If you are not working out at all, you probably need to aim for around 1400 calories a day.

Good luck. Hand in there girly! It has to be hard!
2009-08-17 10:11 AM
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Subject: RE: ugh, injured and piling on the pounds!
DOUBLE POST!

Edited by KSH 2009-08-17 10:12 AM
2009-08-18 4:53 PM
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Subject: RE: ugh, injured and piling on the pounds!

2009-08-18

I was relatively fit as a soccer player at ~5'10" 172 in April when I tore my ACL.  By surgery time in June I was down to 166, then after surgery 163.  The degree of atrophy in my affected leg (and some in the good leg) was amazing.

Muscle mass comes back very slow.  I did pretty well weight-wise through the first 2 months post-op by controlling my diet.  I use the principles of the zone diet (lean protein, low-glycemic carbs, avoid complex carbs) but don't measure food or calories.  I found as I started to get more active with rehab my hunger came back in earnest, and I've gotten a bit more soft in the last month.

Now I'm working towards my first triathlon for some low-impact exercize, going to hold off on getting back into cutting sports for a while.

The lack of weight bearing is going to require that much more discipline on the diet side.  Also look into alternate forms of exercize, maybe a rowing machine or an arm cycle at the gym to find a way to burn some calories.  My rehab is pretty intensive, it sounds like Lauren's protocal is much more conservative than that for the ACL.  I also had a partial MCL and meniscus which slowed me down for a couple weeks at the beginning of rehab.

I'm hoping to get equal strength on my right leg as I have on my left, then work a more distance oriented program for sprint triathlons than I had before.  I'd like to stay in the 165-170 range long-term.

2009-08-18 8:09 PM
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Subject: RE: ugh, injured and piling on the pounds!
I been thinking about this a lot the last couple of days because the doc just told me no running for six weeks and no more racing this season.  I'm a goal-oriented person, so I've been thinking I might really focus on my nutrition for these 6 weeks.  You know, almost like training.  We are so serious about the training, but I know that I really let my nutrition drop, especially when I am feeling low.  If you think about it, it really doesn't make much sense that we can be so disciplined in one area, and totally not in another.

I've actually been toying with the idea of starting a nutrition challenge or joining the fall no-sugar challenge.  I did the spring one, and that was great for me. 

I wish you quick healing and good eating!!


2009-08-18 10:04 PM
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Subject: RE: ugh, injured and piling on the pounds!
kcovert1 - 2009-08-19 7:09 PM I been thinking about this a lot the last couple of days because the doc just told me no running for six weeks and no more racing this season.  I'm a goal-oriented person, so I've been thinking I might really focus on my nutrition for these 6 weeks.  You know, almost like training.  We are so serious about the training, but I know that I really let my nutrition drop, especially when I am feeling low.  If you think about it, it really doesn't make much sense that we can be so disciplined in one area, and totally not in another.

I've actually been toying with the idea of starting a nutrition challenge or joining the fall no-sugar challenge.  I did the spring one, and that was great for me. 

I wish you quick healing and good eating!!


 Thanks to everyone for kind words and advice.

Funny that you mention it, but this is exactly where I've started to direct my attention. I realize that triathlons require planning and dicipline, but so does dieting. I am turning my obsseive personality towards nutrition.

I've looked at the paleo diet, but it requires me to give up dairy (cottage cheese, yogurt, milk....don't think I can do that).

I've considered the sugar free challenge, but honestly giving up splenda in my coffee and tea seems to much to bear.

Leaning towards South Beach. I def. do better on low carb diets, esp. when I'm not doing cardio.

Either way, I feel back on track with a renewed interest in fitness (even if it can only be the diet side right now).

2009-08-19 9:28 AM
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Subject: RE: ugh, injured and piling on the pounds!
I've been real happy with the zone style nutrition, which I don't think is all that different from the South Beach.  Its not no-carb, or even low-carb (40% of each meal should be carbs).  Just smart carbs, focusing on balancing metabolism and blood sugar.  I basically choose veggies and fruit based on the glycemic index.  Its especially important to keep the fast-absorbing sugars out if you can't burn them, your body will just metabolize it into fat.

The other thing I do is lots of core work, which can be non-weight bearing.  Helps to keep things firm.
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