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Discussion Starter · #1 ·
Hi,

Over the last 12 months I've been going through the process of applying to be an officer in the army. I don't know if many of you know the steps but you do an AOSB Brief and an AOSB Main Board. To cut a long story short, I passed the Brief and then was unlucky enough to do some damage to my cruciate ligament behind my right knee. It's been 6-7 months now and 99% of the pain is gone, it just aches every now and again.

I've been given a new Main Board date in Feb 2011 so that gives me roughly 6 months to get in the best shape I can before it starts.

I've been looking through the diets on here and given the time scale and fitness requirements I don't think Keto or Timed Carbs will be for me. I'm currently 190lbs and looking to get back down to about 168lbs which is what I'd of been when I had my injury.

My current diet is pretty clean but it doesn't have much structure in terms of when I should be eating and what types of foods I should be eating at these times. Gym work has been pretty sporadic as I've been able to train my upper body fairly well, but legs have somewhat lacked given the circumstances of my situation.

Please could someone advise me of what type of diet/training routine I should be looking at? My aims are to loose approx 20lbs, increase physical fitness, stamina and endurance in roughly 6 months. I realise that the weight target may be irrelevant given the way muscle outweighs fat etc so that is a secondary goal.

Before my injury my diet wasn't great to be honest. I was running 3-4 times a week for approx an hour, had 2 rugby training sessions a week and a game at the weekend. I don't play rugby any more (well not whilst I'm preparing for Main Board again). What kind of training would ideally help strengthen the ligaments in my knees?

Thanks for taking the time to read this :thumbup1:
 

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Everybody wants to be GOOD, but not many are prepa
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The first question is did you seek treatment from your GP and have any prescribed physio treatment after the injury?

If yes to the above I would start with just doing some leg extensions and leg curls....just to see how the knee feels. Then as knee gets stronger add some leg pressing then start squats.

As for diet there's alot of truth in what Pro-diver said

Protein 3gr per kilo of bodyweight

Carbs 2-3gr per kilo of bodyweight

Fats 0.75gr per kilo of bodyweight

That will give you a great start - then as you make progress increase or decrease the cals to suit your goals.
 

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Unless you're a bodybuilder you only rent food
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Thanks Lou! :)

OP you need protein to build not just muscle but ligaments and tendons too.

You need fats to make your natural testosterone work to gain muscle, and provide fatty acids and enzymes to lubricate your joints.

You only need sufficient carbs (salads and fruit) to provide enough energy to work out and as sources of vits and minerals.
 

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Discussion Starter · #6 ·
Thanks for the advice guys. In terms of my knee, I spent about 4 months resting it and have done some light recovery work which has consisted mostly of stretches and movements not using any additional weights.

For what you have said about nutritional intake I've worked it out as I'd need;

Protein - 266.7g

Carbs - 177.8g - 266.7g

Fats - 66.6g

That's based on me being 88.9kg. If I understand correctly there are 4 calories per gram of protein, 4 calories per gram of carbs and 9 calories per gram of fat?

If that's true then it works out to be 1066.8 calories from protein, 711.2 - 1066.8 calories from carbs and 599.4 calories from fats. That's a total of 2377.4 - 2733 calories.

Does that sound about right? In order to lose weight what kind of reduction would you advise?
 

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barrowvian said:
Thanks for the advice guys. In terms of my knee, I spent about 4 months resting it and have done some light recovery work which has consisted mostly of stretches and movements not using any additional weights.

For what you have said about nutritional intake I've worked it out as I'd need;

Protein - 266.7g

Carbs - 177.8g - 266.7g

Fats - 66.6g

That's based on me being 88.9kg. If I understand correctly there are 4 calories per gram of protein, 4 calories per gram of carbs and 9 calories per gram of fat?

If that's true then it works out to be 1066.8 calories from protein, 711.2 - 1066.8 calories from carbs and 599.4 calories from fats. That's a total of 2377.4 - 2733 calories.

Does that sound about right? In order to lose weight what kind of reduction would you advise?
losing weight is simple really you eat less than you expend.....so if you are very active this amount may drop your weight to fast BUT you have to start some where and these values look fine to start with....

no one on this or any other board can give a 100% accurate answer to what you need to lose weight whilst maintaining muscle and everyday functionality....

so my advice is stick with the numbers you have mentioned above and raise or lower them depending on your results.....

many will say more than 2lbs a week is to much and you run the risk of burning muscle and this may be true once you are a few weeks in the initial loss will be water from eating clean so you can afford to lose more than the 2lbs.....

best of luck....
 

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Discussion Starter · #8 ·
Thanks Pscarb. I'm not massively active at work, I have a desk job but do spend a fair amount of time on my feet.

I'll stick with these values and see how things go, tracking it at the end of every week.

I'll find out the nutritional values of my diet and will post it up :)
 

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I can speak from experience on the cruciate injury side and whilst this may not be what you want to hear and your injury/circumstances may be different to mine, here's how it went for me.

I had a complete tear of my left cruciate (luckily no other cartiledge (sp?) or ligament damage) following a motocross accident in which I hyper-extended my knee. After a crap experience with the NHS "take some ibuprofen and rest it" they said and 2 years of trying to re-hab through various rest, light exercise etc I stumped up the cash and had the op to repair it privately - best thing I have ever done!!!

During the 2 years of trying physio and re-hab I put on over 2.5 stone, got very depressed and had at least 3 very painful collapses of the knee, each time resulting in a couple more moths total rest and going backwards...

Since the operation, I have got body fat from 26% down to 13-14% and I know I could do more if I really put in the effort. I'm 35 so no spring chicken and am also mainly an endomorph in terms of body comp.

My advice would be stump up the cash and get a private knee specialist to examine your knee and recommend a course of action - particularly given that your career depends on it.

If yours is a partial tear, then I hear you can get away without an op, however if you want to be fit and active and have a complete tear, I'd be amazed if you can do it without an op.

In terms of re-hab/exercises for your legs - CLOSED CHAIN is the only option certainly till you have a good deal of strength. The easiest way to think of closed chain is that your feet are in contact with the floor (there are other examples eg. leg curls but as a rule feet on floor works).

So the stuff I started with after the op were things like wall sits, bodyweight squats and split squats, stiff leg deadlifts etc (hold on to something for stability in early days and build up (er down) the depth as strength increases). Surprisingly one of the most challenging things for me was going down stairs but keeping my full weight on the injured leg during the step down. Stuff like the cross trainer and stepper can be good but avoid running until you feel there is good strength in the knee.

All of these things can build over time and as you get stronger and then move onto stuff like single leg bosu squats for stability. The hardest part is getting the lateral confidence/strength back, things like side lunges to start then after a good bit of time jumping side to side from one leg to the other (DO NOT do this too early!)

You will get there but don;t try to rush it and if you can get someone with some experience of physio to help so you don't do the wrong things and risk re-injury - trust me it is the most soul destroying thing to make good progress for a few months then push to hard and be back to square one.

Sorry for the essay and I hope this doesn't seem too negative!!!

Best of luck, work hard but sensible and you'll get there! :)
 

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Discussion Starter · #11 ·
That was a good read mate. Sorry to hear you went through such a tough time with your injury.

I didn't completely tear my cruciate, I have one collapse over the months and I must admit it is one of the worst feelings to come so far and have to start all over again.

I've just started doing extensions and curls to build my strength back up. Not quite ready, physically or mentally, to take on any form of lateral work yet but that'll come with time.

***********************

This is my diet by the way that I said I'd post up; haven't worked out the nutritional values for it yet but I think I'm probably a bit under what I'm aiming for. I work 10 hours shifts 0800 to 1800 so it can be a bit difficult to get a variety of food at work.

Breakfast - 2 hard boiled eggs, 1 yolk. 1 slice wholemeal bread with peanut butter. Black coffee.

Snack - Handful of peanuts

Lunch - Can of tuna with sugar free seafood sauce, mixed veg, handful of brown pasta. Orange.

Snack -Protein bar

Dinner - Steak/Fish/Beef/Chicken with mixed veg and baked potato/pasta/rice. Sugar free jelly.

Training Here

PWO - 40g 90+ , l-glutamine, dextrose

I know its probably a bit **** so any advice on improving it would be great.

Training wise I do;

30-60 mins of cardio. Usually 2 mins walking/2 mins sprinting, or similar based cardio on the bike, cross trainer or rowing machine.

Monday - 3 x chest, 1 x triceps

Wed - 3 x back, 1 x biceps, 2 x abs

Friday - 2 x shoulder, 3 x legs

I also do a bit of swimming and/or spinning at the weekends. I haven't put individual exercises in as I like to mix it up a bit. I do 3 x 15 reps and 1 x failure. This is all via the advice of the trainer at the gym.

Any input, alterations are appreciated as I want to make sure I get the most out of training/diet.

My goals are primarily fitness based whilst keeping quite toned. Thanks for reading.
 

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Discussion Starter · #12 ·
Also, in terms of supplements, how does everyone rate 90+ protein?

I'm almost out and looking into other types/brands, what would people recommend? Are there any other products that people would recommend to help with energy/endurance. I'm not looking to bulk.
 

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barrowvian said:
Also, in terms of supplements, how does everyone rate 90+ protein?

I'm almost out and looking into other types/brands, what would people recommend? Are there any other products that people would recommend to help with energy/endurance. I'm not looking to bulk.
I would stay away from the 90+, as quiet alot of sugary carbs. My suggestion would be reflex micro whey (might be more money but you definately pay for what you get) :thumb:
 
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