Training advice after shoulder surgery (osteolysis AC joint)?

Hello, my name is Chris Hutson from Oklahoma. I'm 28 years old, weigh 160lbs, 9%bf, been training for about 2yrs. I had shoulder surgery 2.5 weeks ago due to osteolysis (aka weight lifters shoulder) of my right ac joint. I think I developed this condition early on in my training...probably too heavy for my experience level and bad form...which I've since corrected.

Currently twice per day I do stretches as part of physical therapy, just recently implemented resistance bands. Taking naproxen as anti-inflammatory but no pain meds. Icing 3 to 4 times per day. I already have full range of motion, but experience pain when attempting to lift much weight with shoulder. Doctor says I'll have full strength by 6 weeks. Not lifting any upper body at all, except testing it out on occasion . My only training right now is legs and some abs. I've split into three days for per week, quads, hams and calves trained on separate days. I'm not yet able to do squats yet due to strain on shoulder...bummer.

I'm trying to stay as active as possible, but I'm getting bored and also losing weight. Not eating as many carbs as I'm not working out 6 days per week as I was. Still eating 175-200g protein, 30-40g fats, 1-1.5 gallons water. Eat clean 90% of the time. Training 3-4 days per week plus walking for 45 min 3 days for week. I've also increased my intake of BCAA in attempt to slow muscle loss.

I am trying to listen to my body, take it slow and let my shoulder fully heal. My goal is to gain 10lbs of lean muscle by June 15, 2013.

My questions are:
- What are the best leg workouts that do not involve my shoulders?
- Any advice on how I can rehab shoulder? Movements, supplements, foods to aid healing process?
- How do I know when I'm ready to begin lifting upper body again? No pain at all or work through some minor pain?

I really enjoy all of your facebook posts, very helpful and interesting. Great work, keep it up!

Thank you,
Chris Hutson
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