 Our next caller is Cody from Indiana Cody. What's happening? Hey, not much guys. Thanks for having me on So my question is I'm recovering from ACL surgery I had it six months ago today and I'm in week seven of a five-by-five program. I've been running But I want to know if it's safe to start a cut while I'm trying to rehab my knee. Oh I see that's a good question. So you want to know if cutting your calories while your knee is healing is Going to call slow down recovery of the knee. I'd be more. I'd be more worried about the five-by-five. Yeah, I Maybe I don't think so, but maybe Typically if I have a client's recovering from a surgery, I keep them at least at maintenance I don't put them necessarily at a surplus, but I do keep them at a maintenance because Theoretically the cutting calories could Slowdown recovery now if you eat too many calories that I could also slow down recovery because of the increased Inflammation is there is there a problem with waiting till the knee gets healed or what why start to cut now? the reason I'm wanting to start to cut now is for one, I'm Typically performance wise I do my best around between 190 and 200 pounds. I'm currently sitting at 215 And with my job I have to be able to Kind of go to a dead sprint at a moment's notice. So the extra weight Kind of has me Worrying about that a little bit it's kind of a I Feel like if I keep gaining weight the recovery will be harder to get back to be able to sprint when I need to As opposed to if I lost a little bit I feel like I feel a little bit more comfortable with that. Are you doing any cardio right now? I Am doing a little bit Mostly through my therapy. They want me to kind of keep it on my therapy days. I go twice a week I do a treadmill for about 10 minutes Stairmaster for five and then I do a bike for five but on my Non-therapy days is what I'm doing my lifting. Are you tracking your steps and everything else with some kind of Yes, I average about 10,000 steps a day. Yeah, okay There's look you can't sprint from a dead stop right now anyway because your ACL is healing now I would definitely not want you to gain weight But I don't know if an aggressive cut would be a good idea until the ACL is healed so I would either try to maintain or Watch your weight slowly go down, but I wouldn't aim. It's probably not a good idea to try to lose 15 pounds While you're also healing from surgery. I mean is there are they telling you they don't want you to like if I asked you to do incline walking so I put you on a 10 incline and power walk 3.5 speed, you know three times a week for a half hour to 45 minutes. Are you is your your PT telling you? They don't want you doing that They don't be doing that quite yet just because the rehab. I mean, I'm only six months out Typically before Grant I was ten years ago. I was about, you know, right at this point I was about a hundred percent right now. It's been probably closer to 85 maybe 90 But no, there's no reason why I couldn't do that and I absolutely would do that I just don't want to My main concern is I just don't want to keep carrying this extra weight if yeah The reason why I was asking is because I and the reason why you're getting a lot of questions from all of us because there's not so Much a wrong or a right answer here And this is one of those ones that I think all of us as coaches would want to kind of play day by day on how you're feeling and the feedback that I'm getting from you But why I would rather you do I would rather you create a caloric deficit through walking on the treadmill Or doing a nice incline walk somewhere just getting the steps up Justin asked about that earlier to probably the same reason is I'd rather you stay fed and give the body that the nutrients It needs and if I create any sort of a caloric deficit I'd rather do it through movement in your case, especially if the movement is going to promote recovery with your ACL and also potentially Overall activity overall general activity I would like to you know focus on increasing versus like you know Bringing that intensity into like your five by five training for instance I would much prefer you to you know like it get more restorative type of movement in Blood flow would be more of my focus. Yeah, and I want to address that too because that was my first Comment about the my my one concern would be running a five by five right now If you are at a place still with the ACL where PT doesn't want you even doing any extra Cardiovascular activity then I'd be concerned with heavy lifting which basically is five by five I would be doing more, you know, stability and high rep training. So you get more like hypertrophy. Yeah So hypertrophy and stability and just high rep type of movements Because at one there's less risk to in this case it would be beneficial for the caloric deficit also That's kind of where I would push you right now. Yeah, now here's I'm gonna give you something specific Okay, I want you to do traditional resistance training for the knee. That's okay for the leg That's okay studies show now in the past if you broke an arm or you heard a shoulder We would say don't work out the other arm because it'll get too far ahead of the other one But now we know that with studies that if you train the leg that is okay You actually reduce the muscle loss on the side that's injured So go ahead and strength train with your good side And then I want you to do BFR on the leg that is injured So I don't know if you're familiar with blood flow restricted training Yep, absolutely, but I do that on the the side that is healing because you can use you know 10 15% of the weight that you normally would which you're probably working with now and actually induce a Similar not the same but similar effect to traditional resistance training So you might actually be able to build a little bit of strength and muscle on the side that is healing And then the last thing I'd say is when you're done with your PT when you get cleared Use a program like maps prime pro to work on hip ankle and foot mobility So you prevent this from happening again in the future if you don't have the BFR guide and maps prime pro We'll send that right over to you. Yeah, I don't have maps prime pro And I actually don't have the BFR guide either. Okay, that was gonna be my next question And thank you guys for already answering that of where should I go from the five by five? Yeah, no, we'll send those over to you. Do those the especially the blood the collusion training It's remarkable what it can do If the very least that preventing muscle loss where it came out of yeah of therapy That's the most valuable place that you could use it All right. All right. Thank you very much. No problem. Thanks Cody. All right. Thank you You know, I've only used the collusion training for like aesthetic purposes to add a little exercise to areas that don't respond But I and I've never trained a client I don't think I have with the collusion training is an injury, but I swear to God if I had one now I think it would be so effective. Yes, it would be so fun to implement that just to see what it does, you know Yeah, especially when you're limited with range of motion It's it's a great way to still add that kind of hypertrophy training and build strength I found it interesting the PT doesn't want him doing any of the any other cardio activity But then we'll be okay with like a five by five type of training. That's sounds weird Did they improve that or did he just I don't know? I probably think it's probably just upper body Probably not training lower body. Oh, do you think that's what it is six months later? Even yeah I mean it sounds like it. He says he's 85% or whatever. I mean it sounds like it. I can't imagine a PT clearing Five by five compound lifts when they're still rehabbing him, right, you know, yeah I don't and six months is actually I mean he should be doing pretty good by now But I to me I instead of cutting calories I definitely would create a deficit through more movement and more like that. Yeah, and I would do things like BFR Stability type training. I mean probably the stuff that he's doing in rehab. I would be doing that more You know throughout the day and stuff like that to get better at it And then when the time comes for him to get back into more traditional strength training I would either run one of the main main programs We have in reverse order or do like a performance maybe mass performance type of training even then to like more unilateral work Because like stability is gonna be the biggest. Yeah issue. So yeah five by five, you know It's to me. It just doesn't make any sense for us. No, no not for this person