I just started a thread in the general discussion forum about getting back into lifting/exercise after surgery. You seem to be in great shape, you have any recommendations for types of workouts post surgery? What did you do?
This is the advice I gave to Eatingcake via PM, I figured I'd copy it here for anyone else that cares to take a look.
"The real thing I'd have to say is dedication to the program. I was just like you, a hard gainer, until I tried this program
http://www.ast-ss.com/maxot.phpI gained 7lbs of straight muscle in 8 weeks, which may not seem like much but as lean as I was it was definitely noticeable. Now I am trying to cut down to under 8% body fat so I am on a routine that inspires muscle building and fat loss, crossfit. If you go to crossfit.com they post a daily workout. These workouts are meant to be hard for even the most elite athletes so guys like us have to either lessen the weight or rounds completed, etc.
I live on my own now, but when I lived with my parents I would eat whatever and was quite chubby. One good rule to live by when it comes to nutrition is stay away from anything on the inside aisles of the store. More than likely it has a shit ton of artificial hormones, lots of sugar, fat(the unhealthy kind), and high fructose corn syrup which is even worse. First thing is to cut out any fast food and sodas. Drink water, milk, and natural juices when you are thirsty. Good carb sources need to come from whole grain/wheat products. White rice, white bread, white pasta, etc has too much starch and your body will keep using that to store fat. Get a good variety of veggies in every meal. The right amount of seasoning, a little olive oil, and a pan can go a long way in making a nutritious and tasty meal, it just takes a little effort to keep up with it. I do have a cheat meal every once in a while, but every meal that you make yourself will be one step closer and one less bad meal.
I take in about 120-160g of protein a day, just depending on what meals I am making for the day. Good natural sources of protein are unsalted/unsweetened nuts(especially almonds), beans, wheat products, oatmeal, peanut butter, eggs, milk, cottage cheese and all kinds of meats. I try to stick with more lean white meats though."