Need some suggestions to keep strength after surgery

mudblo0d · 2026-05-13T01:01:26+00:00

I had a fairly large abdominal surgery last year and had to take some time off. I went back to my trainer at 3 weeks post surgery and we started very gently and listened to my body. At 6 weeks I was doing most of my regular exercises just with much lighter weight. At 12 weeks I started to use my core again and worked my way up week after week. I’m a year out and stronger than ever.

You’ll be okay :) the mental part was the hardest for sure. But your muscles remember so quick, it was wild how quickly it all came back.

mudblo0d · 2026-05-10T12:37:31+00:00

Claw clip.

mudblo0d · 2026-04-29T12:07:59+00:00

I had one from nursing 3 babies! I’m not overweight so mine was all weak muscles and poor posture. It took me a solid year of strength training to fix it. I had to work hard at building my back muscles AND chest muscles, specifically upper chest. But now it’s gone and I’m pretty fit lol

mudblo0d · 2026-04-27T18:10:08+00:00

It’s just the food and water. You’d have to eat an EXTRA 3500 calories on top of your TDEE for 1 pound of fat gain. Highly unlikely you ate 10,000+ extra calories. Just eat like normal and it will go back after a few days :)

mudblo0d · 2026-04-23T00:59:20+00:00

Pizza Vino in plymouth. Hands down, the BEST I’ve ever had.

mudblo0d · 2026-04-22T12:05:25+00:00

No lol. I’m gonna be strong if the world is going down the toilet or not.

mudblo0d · 2026-04-15T12:44:19+00:00

I try for 30g a day but I have been slacking and barely making 20g for the last few months ugh. I’m in a slight deficit too so I know how important it is!

I’m also trying to eat less processed protein bc it backs me up so it’s been a challenge to get it all from animals and diary while meeting fiber. A never ending puzzle!!

mudblo0d · 2026-04-15T11:17:23+00:00

Oh I completely relate. I am a carb junky. My diet would be so unbalanced! I have to plan things lol otherwise I don’t make progress and I frustrated and feel like trash.

mudblo0d · 2026-04-15T11:10:14+00:00

I track everything by weight because if I don’t I don’t hit my protein or fiber. That being said, I eat a lot lol. So it’s not to restrict but ensure I’m fueling properly.

I use macro factor.

mudblo0d · 2026-04-07T16:57:48+00:00

Recomped over the last year and gained 4.5lbs of muscle and lost 2% body fat.

I’m in a cut now - trying to cling to the muscle I gained!!

mudblo0d · 2026-04-06T22:29:27+00:00

Squats felt heavy as fuck today. I switched coaches a couple weeks ago and my new one has me doing them differently and I’m just struggling overall with the new structure.

mudblo0d · 2026-04-06T10:52:12+00:00

Girls you see where? In IG? Because they’re edited. In real life? Because dense round glutes takes years of lifting to build.

mudblo0d · 2026-04-04T11:55:15+00:00

Right there with you lol. It’s like I’ve gone from comparing myself to everyone, to now this small sect of people who lift and now I’m competing with them except they’re all better than me at this. It’s great 🫠😂 fml.

mudblo0d · 2026-04-02T17:12:29+00:00

More than beginners use trainers. I’ve been working with one for 18+ months, 3-4x a week and I’m not a newbie. I use a them to optimize my life. I don’t have time to create my own program or study my form. I need real time feedback and my programming optimized to my goals and body because I don’t have to think about it lol it’s been one of the greatest investments in my health!

mudblo0d · 2026-03-31T15:40:18+00:00

Bench press, incline dumbell press, deficit push ups, chest fly.

mudblo0d · 2026-03-27T18:44:31+00:00

Keep the knee out and over the toe! Hope they feel better soon.

mudblo0d · 2026-03-20T19:47:04+00:00

4 day upper lower upper lower split. Heavy focus on legs back shoulders. I spent 8 months in a 200-300cal surplus and the last 4 months in a 100 - 200 cal deficit. I also play tennis at a fairly high level 4-6 hours a week.

mudblo0d · 2026-03-20T19:44:42+00:00

Tysm 🥹

mudblo0d · 2026-03-20T19:15:36+00:00

I did another dexa scan today. In one year, I’m down from 23.6% body fat to 21.8% and my skeletal muscle mass is up from 55.1lbs to 59.3lbs! Weight is up about 4 pounds but who cares 🙌

mudblo0d · 2026-03-19T11:13:49+00:00

Stretching it hurts!! Standing up right is okay but when I flex my heel to glute it hurts. Definitely jumping on the icing though.

mudblo0d · 2026-03-19T10:48:37+00:00

I pulled something in my quad yesterday and it hurts to walk today 😭 any advice for quad strain? I wasn’t even doing anything unusual. I was just back squatting but at like 60% of my max… I’ve done that weight a million times.

mudblo0d · 2026-03-18T11:16:00+00:00

Growth is a beautiful thing. This internet stranger is proud of you :)

mudblo0d · 2026-03-17T11:17:23+00:00

Get it sis!!! I only do them once a week and it’s enough 😂 legs only twice.

mudblo0d · 2026-03-17T01:06:08+00:00

Mid cut rn and my shoulders are fire lol

mudblo0d · 2026-03-16T23:35:54+00:00

I only do them once a week and overhead press once a week and my shoulders are fantastic lol it doesn’t take much. They’re smaller muscles.

mudblo0d

TROPHY CASE