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02-26-2010, 07:04 AM
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#1 (permalink)
| | Seasoned Veteran
Join Date: Jan 2006 Location: Oklahoma City, Okla USA
Posts: 2,549
Weight Statistics 05/17/02 Start Date:
05/17/02 Surgery Date:
5' 5"
Height:
355 lb Start Weight:
190 lb Current Weight:
175 lb Goal Weight:
165 lb Weight Loss:
15 lb Lb Left to Lose:
46.4788732394 % % Lost:
Body Mass Index59.0686390533 BMI Start:
31.6142011834 BMI Current:
29.1183431953 BMI Goal:
Weight Loss MethodRoux en Y Gastric Bypass
 |  Breechicks's exercise tips:timing, order, food,etc..
I thought I'd go ahead and start a thread where I can just periodically add tips based on things i notice in threads.
This will include tips on eating to support harder workouts, exercise plans, timing of exercise to get results and some explanations of why OUR workouts and food plans are different from normies.
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Today: TIMING in your workout
Most trainers will tell you do your cardio and then weights. Even mine from last year did this one. However for WLS post ops we need to only do a warm up with cardio. This means only 5-10 minutes of any cardio.
This could be walking quickly for 5 min on the treadmill to get the heart rate up and muscles warmed up. It could be jumping jacks, stretching...
We don't have much reserves in the way of eating a big meal an hour before then working out or swallowing down some 3 cups quart sized protein drink. we just don't have that room. Because of this we need to bring food along with us at the gym.
Timing is everything...
Food..you should finish your protein drink 30 min before you go to the gym, especially if you are doing abs that day. The drink should be a good mixture using milk if you can do whey and have an extra scoop of protein powder if possible.
Warm up 5-10 min ONLY...cardio walking on treadmill, or jumping jacks and stretching..stretching BEFORE is really important!
WEIGHT TRAINING FIRST----To actually build muscle you have to do the weights first while you have some reserves to burn off and use. The weight training should be 20 -25 min only...Intense work with only short rests between and there should ALWAYS be --3 days of rest between muscle group workouts---
ie: if you do chest/back on mon..you will not do chest/back again until friday or even saturday.
END YOUR WORKOUT WITH CARDIO--20 MIN...The one trainer I worked with had his girls (most training for figure competition in body building) do super fast walking. Think the "I've gotta pee really really bad! pace"..3.5 or up if that is super fast for you. everyone is different. MY fast pace might be slow for some!
this will burn off the fat instead of using your reserves. Before you do the CARDIO you need to have a quick 'snack'..a spoonful of peanut butter/cashew butter, something similar is really important, something that has some fat in it
then as you are dressing/changing clothes --eat a protein bar-- even half of one is good. take it slow. one bite before you shower, one bite after you get out, one bite before you put on your clothes.
you get the idea I'm sure.
When you get home within that first hour to hour and half, EAT...again IF you can do dairy, milk (1/2 cup) is a great food for post workouts)
If you want to build and KEEP muscle the timing is the thing here for WLSers. It's very very hard to build and to KEEP muscle post op. We have to eat to support it..well over --100 grams of protein or more-- a day for supporting those type of workouts.
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try the timing change for 2 weeks only and see if you don't feel a HUGE difference in the effectiveness of your workouts! and the results will be quick!
__________________ 
(Spring 2004)
(lowest body weight/size) --BREE
- Strength in body is fleeting, but MY strength is from the LORD whose strength never weakens...
--------------------- open RNY 5/17/2002 -166 lbs(-200 at lowest) 8 years post in May 2010
Open major abdominal surgery 4/6/2010 for internal hernia release, extensive scarring removal & Appendix removal
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02-26-2010, 08:56 PM
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#2 (permalink)
| | Seasoned Veteran
Join Date: Jan 2008 Location: Troy,ny
Posts: 2,799
Weight Statistics Since birth:) Start Date:
August 5, 2009 Surgery Date:
5' 6"
Height:
319 lb Start Weight:
189 lb Current Weight:
150 lb Goal Weight:
130 lb Weight Loss:
39 lb Lb Left to Lose:
40.7523510972 % % Lost:
sometime in 2010 Goal Date:
Body Mass Index51.4823232323 BMI Start:
30.5020661157 BMI Current:
24.2079889807 BMI Goal:
Weight Loss MethodRoux en Y Gastric Bypass
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I was so totally not doing any of that protein, before, after , or during my workouts. I get sick if I eat/ drink before working out. Then after I am on my way into work and so I don't get to eat or drink until my 15 minute break...... I am so not getting in 100g of protein. I will have to try this and see if my results are any different thanks!
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02-26-2010, 09:14 PM
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#3 (permalink)
| | WLS Master Guru
Join Date: Jan 2009 Location: ohio
Posts: 826
Weight Statistics January 5th,09 Start Date:
September 23rd Surgery Date:
5' 7"
Height:
289 lb Start Weight:
160 lb Current Weight:
150 lb Goal Weight:
129 lb Weight Loss:
10 lb Lb Left to Lose:
44.6366782007 % % Lost:
1-2 years Goal Date:
Body Mass Index45.2588549788 BMI Start:
25.0568055246 BMI Current:
23.4907551793 BMI Goal:
Weight Loss MethodRoux en Y Gastric Bypass
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thanks for starting this... Im 5 months out and need to really kick up my work outs... I look forward to seeing what you add here!
__________________
18 pounds lost before RNY
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02-27-2010, 07:56 AM
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#4 (permalink)
| | Seasoned Veteran
Join Date: Jan 2006 Location: Oklahoma City, Okla USA
Posts: 2,549
Weight Statistics 05/17/02 Start Date:
05/17/02 Surgery Date:
5' 5"
Height:
355 lb Start Weight:
190 lb Current Weight:
175 lb Goal Weight:
165 lb Weight Loss:
15 lb Lb Left to Lose:
46.4788732394 % % Lost:
Body Mass Index59.0686390533 BMI Start:
31.6142011834 BMI Current:
29.1183431953 BMI Goal:
Weight Loss MethodRoux en Y Gastric Bypass
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My one commitment each day now is to make sure that by 1pm I have gotten in at least 70 -80 grams of protein so that i know after that point ANYthing I add to it is gonna push that above the 100.
I really like these Super Whey protein tubes. They have 28 grams per tube,and if they are chilled really cold are thick like jello-ey sort of. They are easy to drink down and would be an easy add to the day or in between or AT the gym if you can keep them cold. (warmed up they are not so good!)
Wal mart sells them by the box OR individually. only one flavor, fruit punch. But they go down quick as there is not a lot to them.
__________________
(Spring 2004)
(lowest body weight/size) --BREE
- Strength in body is fleeting, but MY strength is from the LORD whose strength never weakens...
--------------------- open RNY 5/17/2002 -166 lbs(-200 at lowest) 8 years post in May 2010
Open major abdominal surgery 4/6/2010 for internal hernia release, extensive scarring removal & Appendix removal
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02-27-2010, 07:32 PM
|
#5 (permalink)
| | Seasoned Veteran
Join Date: Jan 2006 Location: Oklahoma City, Okla USA
Posts: 2,549
Weight Statistics 05/17/02 Start Date:
05/17/02 Surgery Date:
5' 5"
Height:
355 lb Start Weight:
190 lb Current Weight:
175 lb Goal Weight:
165 lb Weight Loss:
15 lb Lb Left to Lose:
46.4788732394 % % Lost:
Body Mass Index59.0686390533 BMI Start:
31.6142011834 BMI Current:
29.1183431953 BMI Goal:
Weight Loss MethodRoux en Y Gastric Bypass
|  Food: combinations & timing
With the trainer I had last year we worked on some solid food combinations for supporting heavy lifting schedules and building muscle.
It's a 6 meal plan..this one does NOT include fruits as I can't hardly tolerate fruits..so if you can, add them to the meals..
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foods consist of: protein, complex carbs, vegetables, protein shakes
meals:
1) protein, complex carbs, vitamins
2) protein, vegetable
3) protein, complex carb, vegetables, (iron tablets-chewable)
4) protein shake, Plus L-glutamine, vitamins
5) protein, complex carb, vegetable
6) protein, vegetable, vitamins.
---timing on this would be..get up, drink water...then fix meal #1
workout (if morning...1/2-1 hr post meal) Take protein bar with you to gym to have while getting dressed after shower AND take a spoonful of peanut butter wrapped in plastic to have between weights and cardio.
--These meals are pretty much timed for every THREE hours once you get up, the last one being right before bed.
I find if I have a meal before bedtime then I do sleep somewhat better. It's not perfect but it helps some.
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Complex carbs are those carbs which contain BOTH protein and carbs. Examples would be: oatmeal, cream of wheat, rice (if you can tolerate it at all), whole grain cereals/bread (7 grain)..whole grain pasta if you can tolerate pasta. Just think WHOLE GRAINS and you'll get the picture.
so a sample meal for ME is:
1/3 of chicken breast cooked/grilled with garlic & butter
1/3 cup of sushi rice with soy sauce and sesame seeds
Mixed greens cooked..1/3 cup?
or..
1/2 cup of cooked oatmeal with chopped nuts, cooked in milk
2 slices of bacon or slice of turkey breast.
__________________
(Spring 2004)
(lowest body weight/size) --BREE
- Strength in body is fleeting, but MY strength is from the LORD whose strength never weakens...
--------------------- open RNY 5/17/2002 -166 lbs(-200 at lowest) 8 years post in May 2010
Open major abdominal surgery 4/6/2010 for internal hernia release, extensive scarring removal & Appendix removal
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03-04-2010, 07:27 AM
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#6 (permalink)
| | Whipper Snapper
Join Date: Jan 2010 Location: kentucky
Posts: 29
Weight Statistics 1/1/10 Start Date:
1/11/10 Surgery Date:
5' 2"
Height:
270 lb Start Weight:
230 lb Current Weight:
150 lb Goal Weight:
40 lb Weight Loss:
80 lb Lb Left to Lose:
14.8148148148 % % Lost:
8/11/11 Goal Date:
Body Mass Index49.378251821 BMI Start:
42.0629552549 BMI Current:
27.4323621228 BMI Goal:
Weight Loss MethodRoux en Y Gastric Bypass
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thanks for the information....this really helps a lot!!...
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03-11-2010, 11:10 AM
|
#7 (permalink)
| | Seasoned Veteran
Join Date: Jan 2006 Location: Oklahoma City, Okla USA
Posts: 2,549
Weight Statistics 05/17/02 Start Date:
05/17/02 Surgery Date:
5' 5"
Height:
355 lb Start Weight:
190 lb Current Weight:
175 lb Goal Weight:
165 lb Weight Loss:
15 lb Lb Left to Lose:
46.4788732394 % % Lost:
Body Mass Index59.0686390533 BMI Start:
31.6142011834 BMI Current:
29.1183431953 BMI Goal:
Weight Loss MethodRoux en Y Gastric Bypass
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Here's that thread for ya'll who are getting hungry from workouts or not seeing the results you are wanting!
__________________
(Spring 2004)
(lowest body weight/size) --BREE
- Strength in body is fleeting, but MY strength is from the LORD whose strength never weakens...
--------------------- open RNY 5/17/2002 -166 lbs(-200 at lowest) 8 years post in May 2010
Open major abdominal surgery 4/6/2010 for internal hernia release, extensive scarring removal & Appendix removal
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03-11-2010, 03:04 PM
|
#8 (permalink)
| | Seasoned Veteran
Join Date: Jan 2008 Location: Troy,ny
Posts: 2,799
Weight Statistics Since birth:) Start Date:
August 5, 2009 Surgery Date:
5' 6"
Height:
319 lb Start Weight:
189 lb Current Weight:
150 lb Goal Weight:
130 lb Weight Loss:
39 lb Lb Left to Lose:
40.7523510972 % % Lost:
sometime in 2010 Goal Date:
Body Mass Index51.4823232323 BMI Start:
30.5020661157 BMI Current:
24.2079889807 BMI Goal:
Weight Loss MethodRoux en Y Gastric Bypass
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O.k. girl what is the thread? I have to say that I have been doing this workout as you have said and I have noticed improvement in my arms and stomach..... Thank you!
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03-11-2010, 05:14 PM
|
#9 (permalink)
| | Seasoned Veteran
Join Date: Jan 2006 Location: Oklahoma City, Okla USA
Posts: 2,549
Weight Statistics 05/17/02 Start Date:
05/17/02 Surgery Date:
5' 5"
Height:
355 lb Start Weight:
190 lb Current Weight:
175 lb Goal Weight:
165 lb Weight Loss:
15 lb Lb Left to Lose:
46.4788732394 % % Lost:
Body Mass Index59.0686390533 BMI Start:
31.6142011834 BMI Current:
29.1183431953 BMI Goal:
Weight Loss MethodRoux en Y Gastric Bypass
|
oh ..sorry for the confusion there! this IS the thread, I just reposted so it would show up since there were a few needing it. Doc had posted the link to it and I couldn't figure out HOW to get the link pasted in..not super 'puter savvy here LOL!
I am SO glad to see that it's working for ya Queenie!!!
Awesome!
__________________
(Spring 2004)
(lowest body weight/size) --BREE
- Strength in body is fleeting, but MY strength is from the LORD whose strength never weakens...
--------------------- open RNY 5/17/2002 -166 lbs(-200 at lowest) 8 years post in May 2010
Open major abdominal surgery 4/6/2010 for internal hernia release, extensive scarring removal & Appendix removal
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03-11-2010, 05:53 PM
|
#10 (permalink)
| | Big Loser
Join Date: Feb 2010 Location: MI
Posts: 140
Weight Statistics 2/14/10 Start Date:
2/18/10 Surgery Date:
5' "
Height:
259 lb Start Weight:
112 lb Current Weight:
125 lb Goal Weight:
147 lb Weight Loss:
-13 lb Lb Left to Lose:
56.7567567568 % % Lost:
6/1/2011 Goal Date:
Body Mass Index50.5769444444 BMI Start:
21.8711111111 BMI Current:
24.4097222222 BMI Goal:
Weight Loss MethodRoux en Y Gastric Bypass
| Protein tubes
 BreeChick They now have the New Whey protein tubes in 42 grams in one tube. The have grape flavor also. You can get them at Meijers also & Krogers. 
QUOTE=BreeChick;232961]My one commitment each day now is to make sure that by 1pm I have gotten in at least 70 -80 grams of protein so that i know after that point ANYthing I add to it is gonna push that above the 100.
I really like these Super Whey protein tubes. They have 28 grams per tube,and if they are chilled really cold are thick like jello-ey sort of. They are easy to drink down and would be an easy add to the day or in between or AT the gym if you can keep them cold. (warmed up they are not so good!)
Wal mart sells them by the box OR individually. only one flavor, fruit punch. But they go down quick as there is not a lot to them.[/QUOTE]
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