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2 Months After ACL Surgery for BJJ

What’s up! We are at the 2 month mark after my ACL surgery.

Boom boom boom. The time has been passing pretty fast.

Looking back it seems like the time has passed quickly but while I was going through it the process felt long.

Some cool new updates this week:

My Workouts Have Gotten Better

A few weeks ago I started working out again. I felt super fatigued and nauseous. To be honest I still felt like that during the first few workouts of this week.

But I have been working out a bunch. I worked out like 4x last week and this week every day.

I do basic exercises every time. My workout consists of: squats, deadlifts, press or bench, hamstring curls machine, calf raises, pull ups and dips.

The Weather Has Gotten Warmer

The weather here in Toronto has gotten a bit nicer. I have been taking a few walks through the park as I like to do. Nothing relaxes me more.

I Have Been Working More on the Richmond Hill Boot Camp

I have been contacting different gorups around Richmond Hill and offering free trial classes at my boot camp. I am lucky to have a good group of people who enjoy training there.

What’s Up Next

I am moving in a couple of weeks so that’s the next big thing. I don’t have a lot of stuff to move. I live pretty bare bones and I like it that way.

I have been paying more attention to my health. I’ll be coming out with a post about my blood test results.

I have also been supplementing with vitamins and minerals. Still eat like crap like 10-20% of the time so I need to cut that in half.

I want to get back to BJJ so bad. I am supposed to take 6 months off after surgery. I plan on coming back after 5 months. Just doing light drills for a month and working my way up to completing a class.

I will be as patient as necessary to make sure my knee heals back up fully before engaging in any kind of serious workouts.

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What Supplements Do I Take?

Warning: I am not a doctor. This is not medical advice. This blog post is for entertainment purposes only. Make sure you talk with your doctor before taking any supplements you are not sure about.

I like to supplement aggressively. Most vitamins, minerals, and omega 3 fish oils are cheap. I figure if they are healthy (good for your heart, cholesterol level, energy boost, immune system boost, etc..) and they are cheap, why not use them.

It’s important to note that supplements don’t replace proper food and sleep. I think if you have the proper food and sleep in place they can help with recovery.

If you don’t eat right and sleep enough these supplements won’t make much of a difference.

So here is what I take on a daily basis:

I take a lot of supplements. They make a small difference but they are cheap and everything helps.

1. Omega 3 – Extra Strength

I take Omega 3s (1200mg pills about 6x per day). I find Omega 3s are very good for increasing my HDL (the good) cholesterol. I read that you don’t need Omega 6 as much because we get a lot of it from our food. HOwever, we don’t get enough of Omega 3s so that’s the only one I take.

I think this is the best supplement because it causes a noticeable improvement in my cholesterol levels.

2. Vitamin C

I take 2000-3000mg of vitamin C per day. I find Vitamin C can give my immune system a little boost.

3. Vitamin D

I live in Canada. It’s cold out here in the winter. We definitely don’t get enough sun (vitamin D) during the winter here. Vitamin D also supports immune system function.

I take 4,000-7,000IU per day. I read that the safe highest range is 10,000IU per day.

4. Zinc

I take 100 mg of Zinc per day. It’s suppose to help increase testosterone levels. It’s not going to do anything too special but it can help bring your tesotsterone up a bit. This should lead to better recovery and a feeling of well being.

5. Magnesium

I take 1000mg of Magnesium before bed. I heard it helps you sleep. It also contributes to development and maintenance of bones and muscle tissue. So it’s good for recovery.

6. Caffeine
I don’t take caffeine very often. Well actually I go on and off. I’ll take caffeine every day for few months then I will stop for a few months.

Right now I take 100mg-200mg per day. Usually in the evenings if I need a boost before my boot camp class. (As a reference, one strong cup of coffee = about 200mg caffeine.

7. Ibuprofen (Advil)

Ibuprofen is a tricky one. I like it because it helps reduce inflamation and can make you feel better if you are in pain. However when I did my latest blood test I found my liver enzymes a bit high.

It might be because I recently had ACL surgery and I took pain killers for 2 weeks after and then I have been taking advil regularly lately.

I heard that advil or pain killers could elevate liver enzymes (liver stress). So I stopped taking advil. I dont’ really need it. I”ll get my blood checked again in a few months and see if that made a difference.

8. B- Complex

I don’t even remember why I got a B-complex vitamin. I figure I needed it. I probably won’t buy it after my bottle runs out. I haven’t noticed any affect from it besides turning my pee bright yellow after I take it.

In Conclusion

Proper nutrition (eat real food not fake crap), training, and rest are what really matter. These vitamins are just a little boost. I like to think they help me recover and keep me from getting sick most of the time.

If you have any questions please post them below and I’ll be happy to answer you.

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6.5 weeks after ACL surgery for BJJ

What’s up guys and girls.

It’s been a little while since I last posted. In the last 2 weeks I have been:
– Apartment hunting
– Taking blood tests and measuring my health stats
– Working every day (I get tomorrow off woohoo!)

In between clients I eat my lunch in the car. It’s cold as fuck in Toronto this week.

Finding an Apartment

My girlfriend’s parents are selling their house and moving. And I am getting sick of living with roomates. So my girlfriend and I decided to move in together on April 1st.

We started looking for places on March 1. By March 8 we secured an apartment. I haven’t got any pics right now but I will post them up as soon as we move in.

It was a stressful 7 days looking for the apartment but everything looks confirmed for April 1st. We should be signing the lease this week or next week.

This is a pic of my current apartment. Not the one we are moving into.

Taking Blood Tests and Measuring Health Stats

I haven’t gotten a full check up at the doctor for over a year so I decided to go. It’s good to go every 6-12 months to make sure everything is on point.

I will make a separate post detailing my numbers and what they mean.

I take a lot of supplements. They make a small difference but they are cheap and everything helps.

Working Every Day

“The hustle continues” – Juicy J

I don’t work all day every day but I usually have at least 2 clients every day. Or a boot camp. Or something.

It’s kind of hard but I enjoy working for myself and I don’t want a boss.

Knee Rehab

The knee is feeling good. My leg is getting a bit bigger and a bit stronger. In the video below I am squatting 135lbs and deadlifting 135 lbs. I deadlifted 155 lbs the other day so I feel good.

My knee doesn’t hurt too much anymore but the whole leg still feels weak. It’s going to need a lot of work to get it back to normal.

My main focus for the next few weeks/months = build up the Richmond Hill Boot Camp even more, optimize my health by cleaning up my diet, and strengthen my leg.

I got some cool new posts coming up about my supplement regimine. I’ll be back to posting a lot more often now.

I’m happy to be back on the blog and as always if you have any questions hit me up below.

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One Month After ACL Surgery For BJJ

It has been exactly 4 weeks since my ACL surgery (hamstring graft).

My leg is feeling much better. I am able to do my daily activities with more confidence.

The muscle wasting has stopped. There was a point (around week 3) when I would refer to my leg as “the chicken leg”. Meaning it was skinny as hell. It’s normal to lose a bunch of muscle after the surgery.

Icing my knee from the front and back

This week I have noticed that my thigh on the operated leg has gotten thicker.

I don’t go to physio often because I want to save money. From now on I’ll see him once every 2-4 weeks.

I started doing some squats with the bar. I am almost able to do a parallel squat. I don’t want to push it because I’m only supposed to be quarter squatting at this stage. If I go too low my knee starts hurting.

Doing a hamstring strengthening exercise

I am also pretty much back to my regular work schedule. I came back last week and it was hard at first.

I work as a personal trainer so it’s a lot of standing around. My leg would hurt in the evenings. In the last 2 days it has gotten much better.

Between personal training clients I will sit or lie down somewhere and take a nap. Lying down and relaxing between clients is crucial for me because I work every day. So I have to find my own time to relax throughout the day.

In other news I have started actually working out again. I go to the gym and do pull ups, dips, exercise bike, squats with the bar (as low as I can tolerate), deadlifts with the bar and presses.

It feels so good to workout! But after I am done I feel so tired I can just pass out.

My favorite post workout meal: steak and broccoli!

That’s all I have to report at the 4 week mark. If you have any comments or questions please post them below.

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I have been going to the gym and trying different exercises. In addition to the exercise bike I also started doing a few baby deadlifts and squats:

I have been using my leg more and more. I rarely use my leg brace anymore.

I started using the exercise bike a little bit. This is probably my favorite rehab exercise. It makes my knee feel so good.

So that’s the good stuff. Now on to the bad stuff.

The Flu From Hell

Backstory: So my body has been used to lying in bed for 15-20 hours per day.

On Wednesday I decided it’s time for me to go back to work. I am a personal trainer and boot camp instructor (I don’t have to do the exercises while my knee is messed up).

I worked Wednesday evening and Thursday morning. Everything seemed to be going OK. Then on Friday morning I felt very nauseous. And pretty much spent the whole day puking my guts out.

I took a pic while in the midst of the flu from hell.

What felt even worse was the body ache from the flu. I felt a deep pain in my joints/bones. Both knees, neck, back, shoulders. Everything hurt. I couldn’t be still. I kept moving around because the pain was intense.

It was at this point that I felt mentally broken. The combination of my usual post-surgery knee pain + nausea + bone/joint pain from the flu = Mike mentally breaks.

Just because I temporarily had a mental break doesn’t mean I remain broken. Just like working out. You break down the muscle and it adapts and heals back stronger. I feel the same is happening here.

2x Olympic gold medalist Vasyl Lomachenko said that his sports psychologist told him that he must continually break himself mentally in training in order to reach new levels. I feel the same thing happened with me.

Unfortunately my girlfriend who was sick and then got healthy is now sick again with the same flu. She’s actually mentally tougher than me. I was complaining a lot more.

On top of the flu bullshit I ended up getting a parking ticket for what I felt like was a stupid reason. I was really pissed when I saw the ticket and punched my car really hard. That was dumb.

My middle knuckle is still a bit swollen.

Well, fuck. That was 3 weeks since surgery. A bunch of bad shit happened. We survived. We’re moving forward.

The week ended on a good note. Got to see my parents’ dog.

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