MrHuge
New member
Hello everyone,
After some time away from the gym due to knee surgery and subsequent recovery, I’m finally back at it! Today marked the first day of my return, and I’m taking it slow to ensure I avoid re-injury. I just wrapped up physical therapy for my knee and will continue with some caution as I ease back into my training routine.
A few months ago, I also had to switch to a vegan diet due to some health concerns after multiple bowel surgeries, so that’s been an adjustment. I’m sharing my experience here in the hopes of connecting with others who may have gone through something similar—whether it’s rehabbing from an injury or making a dietary switch for health reasons.
PEDs (Performance Enhancing Drugs):
- Testosterone Cypionate: 200mg per week
Supplements:
- Ghost Multivitamins
- Ghost BCAAs
- 5g Creatine (daily)
- Vegan Omega-3s
Training Routine (Back & Biceps Day):
Today was all about getting back into the swing of things with upper body work. Here's the breakdown of my session:
1. Deadlift – 225 lbs (5 reps x 2 sets)
2. One-Arm Dumbbell Row – 50 lbs (12 reps x 3 sets)
3. Lat Pulldown – 100 lbs (12 reps x 3 sets)
4. Barbell Row – 135 lbs (12 reps x 3 sets)
5. Seated Row – 100 lbs (5 minutes continuous work)
6. EZ Bar Preacher Curl – 40 lbs (12 reps x 3 sets)
7. Concentration Curl – 20 lbs (12 reps x 3 sets)
8. Seated Curl – 20 lbs (5 minutes continuous work)
In addition to the workout, I walked about 17,000 steps today, which is part of my plan to stay active without stressing my knee too much.
Diet:
I’m following a clean, nutrient-dense vegan diet to support recovery and muscle growth. Here’s what I ate today:
- 12:00 PM Meal
- 2 Vegan Biscuits
- 1 Cup Vegan Gravy
- 1 Cup Turmeric-Seasoned Tofu
- 1 Plant-Based Sausage Patty
- 2 Cups Spring Mix
- 1 Cup Bean Sprouts
- 4:00 PM Meal
- 2 Cups Super Greens
- 1 Cup Brown Rice
- 1 Cup Lentils
- 12 oz Falafel
- 4 tbsp Hummus
- 1/4 Cup Broccoli
- 1/4 Cup Corn
- 1/2 Cup Cucumber
- 1/2 Cup Tomato
- 1/4 Cup Pickled Onions
- 1/4 Cup Salt-Brined Pickles
- 1/2 Cup Shredded Cabbage
- 1/4 Cup Olives
- 1/2 Cup Plant-Based Dressing
- Post-Workout Meal
- 1/2 Cup Blueberries
- 1/2 Cup Raspberries
- 1/2 Cup Pomegranate
- 3 Cups Unsweetened Almond Milk
- 30g Quinoa Protein
- 52g Pea Protein
- 2 tbsp Hemp Seeds
This diet is high in plant-based proteins and healthy fats, with plenty of fruits and vegetables to support overall health and muscle recovery.
Side Notes:
It felt incredible to be back in the gym today. I was able to fully immerse myself in the workout and clear my mind, which is always one of the best feelings. Right now, I plan to train 3 times a week until my doctor clears me for lower body exercises. After that, I’ll ramp up to 4 days per week. For the time being, my focus is on recovery and staying injury-free.
I’ll be documenting my progress and posting regular updates here. I’d love to hear from others who have had similar experiences—whether you’ve dealt with an injury or dietary changes, or just have tips for getting back to training after a break.
After some time away from the gym due to knee surgery and subsequent recovery, I’m finally back at it! Today marked the first day of my return, and I’m taking it slow to ensure I avoid re-injury. I just wrapped up physical therapy for my knee and will continue with some caution as I ease back into my training routine.
A few months ago, I also had to switch to a vegan diet due to some health concerns after multiple bowel surgeries, so that’s been an adjustment. I’m sharing my experience here in the hopes of connecting with others who may have gone through something similar—whether it’s rehabbing from an injury or making a dietary switch for health reasons.
PEDs (Performance Enhancing Drugs):
- Testosterone Cypionate: 200mg per week
Supplements:
- Ghost Multivitamins
- Ghost BCAAs
- 5g Creatine (daily)
- Vegan Omega-3s
Training Routine (Back & Biceps Day):
Today was all about getting back into the swing of things with upper body work. Here's the breakdown of my session:
1. Deadlift – 225 lbs (5 reps x 2 sets)
2. One-Arm Dumbbell Row – 50 lbs (12 reps x 3 sets)
3. Lat Pulldown – 100 lbs (12 reps x 3 sets)
4. Barbell Row – 135 lbs (12 reps x 3 sets)
5. Seated Row – 100 lbs (5 minutes continuous work)
6. EZ Bar Preacher Curl – 40 lbs (12 reps x 3 sets)
7. Concentration Curl – 20 lbs (12 reps x 3 sets)
8. Seated Curl – 20 lbs (5 minutes continuous work)
In addition to the workout, I walked about 17,000 steps today, which is part of my plan to stay active without stressing my knee too much.
Diet:
I’m following a clean, nutrient-dense vegan diet to support recovery and muscle growth. Here’s what I ate today:
- 12:00 PM Meal
- 2 Vegan Biscuits
- 1 Cup Vegan Gravy
- 1 Cup Turmeric-Seasoned Tofu
- 1 Plant-Based Sausage Patty
- 2 Cups Spring Mix
- 1 Cup Bean Sprouts
- 4:00 PM Meal
- 2 Cups Super Greens
- 1 Cup Brown Rice
- 1 Cup Lentils
- 12 oz Falafel
- 4 tbsp Hummus
- 1/4 Cup Broccoli
- 1/4 Cup Corn
- 1/2 Cup Cucumber
- 1/2 Cup Tomato
- 1/4 Cup Pickled Onions
- 1/4 Cup Salt-Brined Pickles
- 1/2 Cup Shredded Cabbage
- 1/4 Cup Olives
- 1/2 Cup Plant-Based Dressing
- Post-Workout Meal
- 1/2 Cup Blueberries
- 1/2 Cup Raspberries
- 1/2 Cup Pomegranate
- 3 Cups Unsweetened Almond Milk
- 30g Quinoa Protein
- 52g Pea Protein
- 2 tbsp Hemp Seeds
This diet is high in plant-based proteins and healthy fats, with plenty of fruits and vegetables to support overall health and muscle recovery.
Side Notes:
It felt incredible to be back in the gym today. I was able to fully immerse myself in the workout and clear my mind, which is always one of the best feelings. Right now, I plan to train 3 times a week until my doctor clears me for lower body exercises. After that, I’ll ramp up to 4 days per week. For the time being, my focus is on recovery and staying injury-free.
I’ll be documenting my progress and posting regular updates here. I’d love to hear from others who have had similar experiences—whether you’ve dealt with an injury or dietary changes, or just have tips for getting back to training after a break.