Weekly Workout Routine

Do you guys have older posts with your typical routines or do you pretty much stick to daily logging of workouts here? This is what I try to do right now... Sunday - Resistance Training/ full body workout Monday - Long Cardio (60 - 90 min - HR no greater than 130) Tue - Resistance Training/ full body workout Wed - H.I.I.T Cardio + some core work or pilates class in evening (i should say I attempt pilates - I find it really hard with the size of my body and have to modify lots of the moves) Thur - Reistance Training/full body workout Friday - Moderate Cardio 45 min of anything HR 140 - 150 Sat - FREE DAY or very very light cardio and PNF stretching Being married to a personal trainer/gym manager has its advantages!! My husband also likes to try out new stuff on me all the time. Sometimes it can be good .. sometimes not so good!! The manual resistance stuff makes me fell like I want to vomit sometimes but I love it anyway (and I never do end up getting sick). It is kind of like how you first had to get use to doing squats. We use every trick in the book and all different types of equipment and free weights including the more tradtional stuff without weight like push ups, mountain climbers, etc as part of sets. Would love to hear what the rest of you do! I'm always looking for new ideas.

My training is fairly baisc in structure... Mondays - cardio of some type Tuesdays/Saturday - chest, delts, triceps, abs (cardio if I don't get it in on Friday) Thurs/Sun - legs, back, bicep, abs Weds and Fridays are pretty much going to be my "off" days. I have had to adjust my workouts to my crazy schedule. I have two teenage daughters that keep me running, plus my job. I have to cover call and my hours really aren't "regular" so that makes a big dent in my workout sometimes. Earl and I work totally opposites schedules so he has more "free" time to get workouts in because he is up and about when the kids are in school and we are sleeping. So I do the best I can with what I have!

Stacy, If you do the above routine there is no way that you can be that big!!!! It is just not possible. It does not make sense to me. Anyone that does the above routine would need to eat "several thousand" calories a day just to maintain weight. To gain weight with the above program, you would need to eat 5,000-6,000 calories a day . Your program is an incredible program for an "average" size person, much less a WLS candidate. I admit that before the surgery, I could put down 5,000 to 6,000 calories. But I was 325. The surgery helped me reduce it. Pre-surgery I had a stretched out stomach and could fit lots of food in it...... but I was not doing your rigorous exercise program. Something is not making sense to me. I don't think anyone in the world does this type of program pre-surgery!!!!! I was an "exception" because I walked on the treadmill for 45 minutes the night before surgery. Nine out of ten WLS candidates don't even exercise. Your exercise program is "off the charts" for a pre surgery candidate. Something seems very wrong when you vigorously exercise 6 days a week and have a weight problem. I can only guess thyroid problem, but I am sure you have had yours checked. It just does not add up to me. I want to help you but I can't figure out if WLS will help you. Give me a call if you want to discuss further.

I wish so much it was my thyroid then it would be simple. It isn't. I've checked it numerous times over and over. I've had lots of tests, ultrasounds, etc. I'm not on any medication, I don't drink, I don't smoke... heck I even try to stick to eating organic foods as often as possible. My only issue in the past has been a uterine fibroid the size of a grapefruit that I had removed. I thought I might have PCOS but my OB/GYN says I don't. I am very frustrated but I do have some insight as to behavior patterns and why I think I've had such a hard time. I have tried eating anywhere from 1500 (Jenny Craig sucks) calories to 4000 (coached by a bodybuilder) calories with no luck in losing weight over the last three years along with these workouts. Although, I have to say when I was at the higher calorie amount I had some better luck. I've gone from obsessive documentation of every calorie and near perfect eating to throwing my hands up in the air and just eating whatever I want. This yo-yo cycle kills my metabolism. On my best weeks the above is my workout and I love it. The last few months its been more spotty but I usually stay on a role for a couple months exactly like that until an injury happens. Example - Away visiting family in CA for a week - ate chocolate and tons of other holiday foods, no working out with the exception of hiking a few miles in the mountains on two different days or like today with my back and hip pain + lack of sleep I decided it was better to take the day off again. My list of reasons why I think I also have a hard time: 1)Numerous injuries, strains, more serious back injury that force me to rehab myself back on a regular basis and tone down my workout - Example: Again, today I have back pain so not working out at all, yesterday my hip was bothering me and I didn't get enough sleep so didn't do anything. I should be fine for regular workouts tomorrow and hopefully keep going. My workouts on the weekends are really good usually. I just never plan in a free day anymore as I have to make judgements on a daily basis what I am able to do to push myself. My free day is a PRN (as needed). Maybe that might be a problem too. 2)Inconsistent eating patterns and not sticking to one particular type of plan. I change things up too soon to learn if they are working correctly. I'm bad with wanting the instant gratification. When I try something for 1-2 months and it doesn't work I go to something else. With the WLS requirements I do believe that the added tool of the pouch, initial weight loss, and support structure will help. 3)Using holidays/events/weekends as excuses to not eat healthy the last six months. Eating more processed, higher fat foods, higher sugar foods on the weekends. I had elminated them for a long time with the exception of one day a week - one treat a week. Now instead of one free meal I eat lousy the whole weekend or holiday. I have had trouble getting that balance back. This is a behavioral issue that I just need a refresher on again. I look forward to having a good upcoming weekend. 4)Portion Control which usually means too much food at one sitting or too soon after. When I don't balance my meals I am hungry 2 hours later. Now that I am use to eating every three hours when I don't eat I get headaches like crazy that can also trigger me to overeat or make bad decisions. If the meals are not balanced or have too much carbs and not enough fat/protein it usually leads to hunger a lot faster. I follow the same portion as Dana sometimes which is bad since he is tri training and burns more than me. He needs to eat more and I have to remind myself that we can't always eat the same foods or the same way. 5) I am sedentary during the day on most days (IT job). I get up to stretch, get fluids but I really need to try to get in real walks at lunch or 10 minutes every hour. I keep saying I am going to do this but have not done it yet! Sometimes I get so busy that I don't go to the bathroom or hydrate myself enough. There are occasions where I don't eat enough food and end up overeating in the late afternoon/evening when I have back to back meetings. Bad habbit latley .. when we have both had long days and are tired we pick up something unhealthy to eat on the way home. Two nights ago we stopped and we split a hamburger and fries at a place called Red Robin. Two nights before that we had moo shu pork, hot and sour soup, and steamed dumplings from our local chinese food place. Normally I would save that kind of food for my one "Free day" meal. 6) Metabolism is shot from yo-yo dieting. Each time I go on a diet I lose 15 - 30lbs. I gain it all back plus after. I sware I can look at bad food and I gain 10 lbs. Ok not really but it seems that way sometimes. 7) Genetics - Many women and men in my family are overfat and have been combating life long weight issues. Today is an example of a semi-bad food intake day for me + no workout: 4am - Whole Wheat English Muffin with 1 tsp Smart Beat margarine 7am - 1 yoplait yogurt, another English muffin, EAS lite protein bar 11:30 am - 1 plain toasted bagel, egg + sausage + cheese + hashbrown (yuck greasy mess -bought this on the way to work from Royal Farms with Dana) 2:30- 1/2 of big physique cookie power meal vanilla chip oatmeal - 225 calories 4:45 - 1 1/2 cup total: Lean chopped turkey meat mixed with low sugar spaghetti sauce veggies and a little corn I'm going to a happy hour with a software vendor sales person and several other co-workers. They will probably have some unhealthy food out but I shouldn't be hungry so I wont eat anything. Dana and I will cook another meal together tonight around 7:30 pm and then probably have some sugar free pudding or other light snack before bed. I can log all my food and workouts if you think it would give you a better idea of what I am doing exactly instead of just posting my "ideal" meal and workout plans that represent my best weeks then email that to you. It would probably be a good exercise for me as well to help me gage exactly my calories in and out again. Thanks so much for your input and help.