help please

[raider6969]

i had surgery over 7 weeks ago on my knee, acl and miniscus. my doctor told me yesterday i can go back to the gym , including working out my legs (although take it lightly).
my questions after beeing out so long from the gym, how do i restart? ive been eating around 3000 cals per day, i gained a few pounds of fat beeing inactive, and likely lost some muscle.
shoulld i cut or bulk? my knee wont be 100% for the gym for at least 3-4 weeks,so i dunno how good my leg workouts will be.

 

[P-funk]

I'd say stay right there with those cals. If you really haven't gained any weight then you should be okay because working out will cause a caloric defecit and most likely help you drop the unwanted pounds that you gained.

Piece of advice for training legs:

ACL injuries can be applified by having overpowerig quads as this will creat a greater imbalance with the hamstrings (more so than usual). You should really be focusing on training your hammies, especially were they cross the hip, with things like SLDL and cable hip extension.

 

[raider6969]

stay with the same cals for how long?

 

[blest]

I'd also work on one legged balance movements....very simple, multi-planar step/balances to build some strength in your stabilizers around your knee/ankle complex...as far as calories, depends on your metabolism when you were working out....spring is coming, and with it the natural tendency to shed a few winter pounds....start your leg workouts VERY gently...let things heal

 

[raider6969]

can i still do light sets of leg press or squats?
i must have lost a lot of muscle tissue since i stopped training,shouldnt i bulk b4 i lose more muscle?

 

[blest]

yea, but FORM is everything.....I tell ALL my clients this...I don't care what their goal is.....I've seen too many people try and throw around WAY too much weight...sorry.......i digress. yes... make sure your feet are pointed straight ahead....knees coming down over 2nd. and 3rd. toe when you squat, NOT beyond your toe, and if you feel ANY pain, back off.....don't worry about bulking now.....get fit first. You will only bulk if you can do low reps of high weight, and until you're healthy I'd start slow....if you hurt yourself again, then where are you!

 

[raider6969]

what about my upper body, is low reps ok?
most likely ill use machines in the begining.

 

[blest]

Have you been doing anything with your upper body during this time? I wouldn't worry about using machines, as they are very strict in their motion....personally, I'm a fan of dumb bells....but, again, w/ PERFECT form.....as long as you can control the weight through its' range of motion, and you don't feel any "pain" (we are all familiar w/ the "burn" pain), you can work lower (4-8 rep range).....BUT!!! I'd make sure you're back in some semblence of shape b-4 going low reps/high weight.......don't go back to the gym after all this time and think you can pick up where you left off...start out w/ STRICT FORM, higher reps (10-12) for a couple weeks, and work your way up (down)....CONTROL, CONTROL, CONTROL....FEEL THE MUSCLE WORK. Good Luck!

 

[raider6969]

i havent trained at all , in 7 weeks. i wanna use machines coz i cant walk good making it hard for me to pick up dumbells and walking around with them.

 

[Vieope]

Originally posted by raider6969
i had surgery over 7 weeks ago on my knee, acl and miniscus. my doctor told me yesterday i can go back to the gym , including working out my legs (although take it lightly).
my questions after beeing out so long from the gym, how do i restart? ive been eating around 3000 cals per day, i gained a few pounds of fat beeing inactive, and likely lost some muscle.
shoulld i cut or bulk? my knee wont be 100% for the gym for at least 3-4 weeks,so i dunno how good my leg workouts will be.

If you can work only light with your legs. Don´t even work it. There is no logic about going light.
Ask your doctor to see if it is ok to swim...go for it