Post-injury frustration w/muscle mass and weight loss

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wecmom
wecmom Posts: 11
in Fitness and Exercise
I had two foot surgeries - one in October and one in December - during which I could not exercise at all and was in a walking boot for 4 weeks post surgery each. I actually lost weight during this time, but I KNOW it was all muscle because my calf muscles had the consistency of old women's arms - I could see atrophy.

I have been hitting the gym religiously for the last five weeks and have not seen numbers - measurements or weight - change at all. I know I'm getting stronger, I know that I'm in better shape, I know that I'm faster, etc. but feeling frustrated. I'm meticulous with my diet - under my calorie goal every day but only by 100 calories or so to avoid doing harm - and only eat lean proteins and lots of fruits and veggies.

What I'm wondering is if anyone knows how long it takes to rebuild muscle mass lost to atrophy. I'm pretty certain that's why I haven't lost weight, as muscle does weigh more than fat, but I would really like some suggestions as to make the scale work in my favor, even a little, or if it really does take that long to rebuild muscles that shrank that much.

Any and all words of wisdom, advice and encouragement welcome.

Replies

  • pftjill
    pftjill Posts: 488
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    You can always work around an injury. If you have surgery on a foot-work your upper body out. Never underestimate strength training, especially if you are really trying to lose weight.

    Just take it slow and easy and work both legs at the same until you have built up equal amounts of strength in both. I don't think it should take too long.
  • erickirb
    erickirb Posts: 12,293 Member
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    You will probably not rebuild the muscle if you are eating below maintenance calories, as it takes a caloric surplus to build muscle.
    Maybe do a few weeks were you eat slightly over maintenance and focus heavily on weights (take a break from cardio) then add cardio back in and gradually reduce caloires.
  • kathiehughes
    kathiehughes Posts: 198 Member
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    Don't know if you have read this or if it would even help, but might help you to understand that maybe your body is in starvation mode. Try reading this - http://www.myfitnesspal.com/topics/show/10589-for-those-confused-or-questioning-eating-your-exercise-calo
  • tats76
    tats76 Posts: 9
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    Hi there,

    I know it can be really frustrating. I'm not a specialist, but I can tell you what I went though. I had lower back surgery and was out of commission for 2 months, so I know how it feels to take such a huge step back. The key (at least for me) is to be patient. Which, I know, is really hard and frustrating. Being in a boot for so long, it sounds like you're not only working to gain back the muscle, but having to retrain your legs. Sounds like you lost a lot of muscle there, so there won't be a whole lot of movement on the scale…but if you're not gaining, that's great. That means you are GAINING muscle while still toning up and losing weight. It's just unfortunately, you can't see the numbers. Don't starve yourself - your body will stop getting rid of the fat and that will just make it harder. It is a slow recovery. My surgeon told me it would take a whole year to fully recover from how long my back was injured/the surgery, so at least for me, yes, it does take a long time, but it DOES happen! Don't lose faith in yourself!
  • mkautumnb
    mkautumnb Posts: 6
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    Hi there and welcome back! I know how frustrating that is. I was on it and then was in a auto accident and hurt my ribs. I could do pretty much nothing in the gym for 5 weeks. I was so down and out, I can't imagine how you felt being out that long. All you can think is how much weight am I gaining? It is so hard when your mind says yes but your body says no.

    When I hit a plateau(and I was under calorie goal) it was because my body was accustomeded to the workout. I was doing boot camp kick boxing everyday and my body got used to it. I switched it up and started doing kettle bell, TRX and yoga. This gave my body the boost it needed, You are probably doing weights but try using a kettle bell instead. Because of its shape, you have to use your core to balance, I saw amazing results with it. I was starting to get ab muscles prior to the accident. Muscle confusion is what they call it when you cross train. It really worked for me. I hope that helps and hang in there!!!

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