Regaining some strength and muscle - Need help

About a week ago I had oral surgery to remove all four of my wisdom teeth. It wasn't pretty, to say the least. I couldn't eat solid foods for about one week after surgery, so I was stuck on a liquid diet. I tried to get natural fats and protein in via a homemade milk and peanut butter blend, but I still ended up losing a bit of muscle and no doubt some strength and conditioning.

What's the best way to get what I've lost back quickly?

I was reading this post by Steve Preston:
http://ultimatewrestlingstrength.com...for-wrestling/

It looks extremely useful. How do I incorporate these into my workout regime. What's the best template to use? By this I mean, should I do circuit training or lift heavy etc etc.

Anything would be of help. As always, thanks in advance!