Pectus Warriors Post-op Trial

If you are within 3 months post-op, start here. Be sure to watch each video before beginning the program.

Post-op Training Overview

This program is designed to keep you active within the limitations of your surgery. Follow this carefully and by the time you are cleared to resume normal activity, you will be ready to go.


ABSOLUTELY NO WEIGHTS ARE TO BE USED FOR MONTHS 1, 2, and 3 of the Post-Op Training Program (12 Week Restriction, REQUIRES Doctor’s Clearance)

• Begin following these exercises at the start of the 3rd week, following surgery (Daily Activity Cardio can be started as soon as you feel ready).

• This month is very minimal. These “workouts” are purely to practice getting up and down without your arms and strengthen your squat.

• Be patient, and go slow. There will be plenty of time to ramp up the intensity and do more activity, but for now you need to allow your body to recover.

• If anything hurts your chest, stop doing it. Whether that is an exercise or a certain position, take note of it, and revisit it next week to see how it feels.

• Workout Day 1, Workout Day 2, Workout Day 3, and Workout Day 4 are exactly the same.

• You must pick 1 exercise per category to use and it is recommended to follow that same exercise for at least 4 weeks at a time. The bottom exercise is generally easiest.

• Get some movement in each day by performing the daily activities listed in the table below

Post-op Nutrition


Fuel the body for repair, while minimizing weight (muscle) loss.

Action Plan:

• Calories from fat are slightly increased, while calories from carbs are slightly decreased to account for less activity (check the chart). All of the guidelines for hitting macros and hydrating from the pre-op section still apply here.

• Consider taking in more liquid calories if you are struggling to hit your targets. Blended smoothies containing ice, protein powder, nut butters, fruits, and milk (of any type) are a very simple way to fit more calories and protein into your day. You can add in whatever you like!


• 6-8 ice cubes
• 2 Scoops of protein powder (2g fat, 6g carbs, 48g protein depending on powder)
• 2 tbsp peanut butter (16g fat, 4g carbs, 8g protein)
• 1 banana (0g fat, 24g carbs, 1g protein)
• 8oz 2% milk – you can use any type of milk – (5g fat, 12g carbs, 8g protein)
TOTAL Macros: 21g fat, 46g carbs, 65g protein = 673 Calories

• Try to stick to a consistent eating schedule. It can be quite easy to miss a meal if you are not feeling hungry, however doing this too frequently will lead to greater muscle loss.

• We will focus on eating high quality protein, complex carbs, healthy fats, and fruits & vegetables. The times that you eat and the number of meals you eat are up to you.

• The estimated amount of fats, carbs, and proteins you should consume in a day are listed in the chart and can be calculated exactly using the calculator in the excel sheet. Ideally try to consume +/-10g of each of the targets. ***Note: These can vary drastically from person to person. This is only a starting guideline.***

Hydration is a major factor. Aim to consume at least 1/2 of your bodyweight in ounces per day (e.g. a 200lb person needs at least 100oz of water per day).

Nutrient Calculator (geared for muscle growth and weight gain):


Mindfulness Meditation Practice

Mindfulness is something you want to begin cultivating daily. Being able to sit with yourself, feeling your body, and watching your thoughts, is something that takes a fair bit of practice. The time you invest in this practice pays itself off in the form of faster recovery, improved pain tolerance, and lower stress. Research has shown that patients who meditate improve in each of these areas more than patients who do not meditate. By taking this practice seriously, you will be actively working to speed up the recovery process and become much more mindful of the world around you. We will be using practices derived from Jon Kabat-Zinn’s book: Full Catastrophe Living (a great read if you wish to pursue a deeper understanding of mindfulness).

The brief instructions contained here are laid out in a simple manner, in order to help you build up meditation time over the coming weeks and months.

Weeks 1-4:

We begin with a body-scan meditation. This will allow you to tune into the feeling and aliveness of each bodypart. The more in-tune you are with your body, the more appropriately you will be able to respond to any pain or discomfort you encounter.


Download the stats page below so that you can keep track of these metrics each week. This will be very important for knowing how to adapt your plan overtime.


The information presented is not intended for the treatment or prevention of disease, nor is it a substitute for medical treatment, nor as an alternative to medical advise. This program is presented for information purposes, to increase the knowledge of individuals dealing with Pectus Excavatum. The program outlined herein should not be adopted without a consultation with your health professional. Use of the information provided is at the sole choice and risk of the reader. You must get your physician’s approval before beginning this or any other exercise or nutrition program. This information is not a prescription. Consult your doctor or dietitian for further information.

This Program may not be reproduced, transmitted, or recorded in any form without permission from the author. 

Copyright 2021 HypertroFit LLC & Kyle Blandford

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