New to board... advice please
I had gastric bypass on 5/24/2010. To date I have lost 94lbs. I am now 270lbs and I am 5'10''.
I joined our local Urban Active a little over 2 weeks ago. I went for a week on my own then decided to hire a personal trainer. I have been working out with him for the past week.
I still have about 85 lbs to loose. I do not count calories however I eat very healthy... here is a typical day of food
Breakfast - protein shake (32 grams protein)
Lunch - either grilled salmon or grilled chicken with asparagus or mixed veggies... steamed
Dinner - again... either grilled salmon or grilled chicken of some variety. and a steamed veggie or salad
my doc does not like his patients to "drink" their protein... he would rather us eat the protein... however I do still do 1 protein shake per day.
My doc also does not want his patients to eat snacks... I stick to this for the most part... however if I need a snack I eat it.. usually nuts or cheese.
When I shared my diet with my pt he was floored... he said I would need more calories due to the workouts I would be doing... I burn about 300 - 500 calories per workout.
Here is my workout for the week...
Monday
Lower Body Workout -
(warm-up)
Step Ups - 3 mins
Ball Squat - 3 sets of 20 (hold on last 3... if gets easy... hold longer)
>>>>>> 4 times through
Butt Squeeze/squats - 15 hard squeezes
Ball Thrusters - 12
1 leg step ups - 12
Cardio
Bike or Elliptical - 30 mins pyramid - start on 3 increases 2 levels every 2 mins... up to 15 then down 2 levels every 2 minutes
Tuesday
Cardio - 1 hour
Bike or Elliptical - Sprint - set at 7 or 8 ... go as hard as you can for as long as you can... this time frame will be your interval... (EX... 1 min hard 1 min light) - 30 mins
Bike or Elliptical - LSD - HR 155 - increase intensity until heart rate gets to 155... keep HR between 150/155 for 30 mins - 30 mins
Wednesday - OFF
Thursday -
Upper Body Workout - 3 times through
Shoulder Press Drop Sets - 30,20,10
Chest Press Drop Sets - 55,40,25
Row Machine Drop Sets - 70,55,40
Tricep Extension - 65,50,40
Bicep Curl - 65,50,40
Cardio
Bike or Elliptical - 25 mins pyramid - start on 3 increases 2 levels every 2 mins... up to 15 then down 2 levels every 2 minutes
Friday -
Lower Body Workout -
(warm-up)
Step Ups - 3 mins
Ball Squat - 3 sets of 20 (hold on last 3... if gets easy... hold longer)
>>>>>> 4 times through
Butt Squeeze/squats - 15 hard squeezes
Ball Thrusters - 12
1 leg step ups - 12
Cardio
Bike or Elliptical - 30 mins pyramid - start on 3 increases 2 levels every 2 mins... up to 15 then down 2 levels every 2 minutes
Any advice is welcome!!
Thanks
Kristen
I joined our local Urban Active a little over 2 weeks ago. I went for a week on my own then decided to hire a personal trainer. I have been working out with him for the past week.
I still have about 85 lbs to loose. I do not count calories however I eat very healthy... here is a typical day of food
Breakfast - protein shake (32 grams protein)
Lunch - either grilled salmon or grilled chicken with asparagus or mixed veggies... steamed
Dinner - again... either grilled salmon or grilled chicken of some variety. and a steamed veggie or salad
my doc does not like his patients to "drink" their protein... he would rather us eat the protein... however I do still do 1 protein shake per day.
My doc also does not want his patients to eat snacks... I stick to this for the most part... however if I need a snack I eat it.. usually nuts or cheese.
When I shared my diet with my pt he was floored... he said I would need more calories due to the workouts I would be doing... I burn about 300 - 500 calories per workout.
Here is my workout for the week...
Monday
Lower Body Workout -
(warm-up)
Step Ups - 3 mins
Ball Squat - 3 sets of 20 (hold on last 3... if gets easy... hold longer)
>>>>>> 4 times through
Butt Squeeze/squats - 15 hard squeezes
Ball Thrusters - 12
1 leg step ups - 12
Cardio
Bike or Elliptical - 30 mins pyramid - start on 3 increases 2 levels every 2 mins... up to 15 then down 2 levels every 2 minutes
Tuesday
Cardio - 1 hour
Bike or Elliptical - Sprint - set at 7 or 8 ... go as hard as you can for as long as you can... this time frame will be your interval... (EX... 1 min hard 1 min light) - 30 mins
Bike or Elliptical - LSD - HR 155 - increase intensity until heart rate gets to 155... keep HR between 150/155 for 30 mins - 30 mins
Wednesday - OFF
Thursday -
Upper Body Workout - 3 times through
Shoulder Press Drop Sets - 30,20,10
Chest Press Drop Sets - 55,40,25
Row Machine Drop Sets - 70,55,40
Tricep Extension - 65,50,40
Bicep Curl - 65,50,40
Cardio
Bike or Elliptical - 25 mins pyramid - start on 3 increases 2 levels every 2 mins... up to 15 then down 2 levels every 2 minutes
Friday -
Lower Body Workout -
(warm-up)
Step Ups - 3 mins
Ball Squat - 3 sets of 20 (hold on last 3... if gets easy... hold longer)
>>>>>> 4 times through
Butt Squeeze/squats - 15 hard squeezes
Ball Thrusters - 12
1 leg step ups - 12
Cardio
Bike or Elliptical - 30 mins pyramid - start on 3 increases 2 levels every 2 mins... up to 15 then down 2 levels every 2 minutes
Any advice is welcome!!
Thanks
Kristen
This is my opinion based on my experiences, everyone may differ.
Right now I'g guessing that your main concern is losing that extra 85 pounds of weight and not losing too much muscle.
You aren't in an bulk up mode.
What I experienced was an increas in hunger when I started to work out more frequently, for longer periods and with greater intensity.
My Dr. does not believe in snacks or protein shakes either. However he deferred to the dietician who said that with the quantity of exercise I was performing that I should have a small snack before or after should I feel that I don't have the energy for the workout. Preferably a small snack within 1/2 hour of finishing my workouts, if I was going to have one.
However I was already at my goal weight when I had that conversation with them. Additionally the dietician counciled that if my workouts backed off then so would the need to back off on the snacks and protein shakes. She was right too. When I broke my collar bone, I had to give up those snacks, and guess what it was hard, and I gained some weight back. It was just like being on a diet all over again, only time time it was using the old willpower diet instead of having the benefit of the RNY pouch.
Follow your Dr's plan not the personal trainer. Most personal trainers did not go to years of medical school and residency. Most of them for the most part have no idea what you have done to yourself in the form of the weight loss surgery.
Have you shared your workout regiment with your doctor? What did they have to say?
Congrats on your success to date.
Keep up the great work.
Right now I'g guessing that your main concern is losing that extra 85 pounds of weight and not losing too much muscle.
You aren't in an bulk up mode.
What I experienced was an increas in hunger when I started to work out more frequently, for longer periods and with greater intensity.
My Dr. does not believe in snacks or protein shakes either. However he deferred to the dietician who said that with the quantity of exercise I was performing that I should have a small snack before or after should I feel that I don't have the energy for the workout. Preferably a small snack within 1/2 hour of finishing my workouts, if I was going to have one.
However I was already at my goal weight when I had that conversation with them. Additionally the dietician counciled that if my workouts backed off then so would the need to back off on the snacks and protein shakes. She was right too. When I broke my collar bone, I had to give up those snacks, and guess what it was hard, and I gained some weight back. It was just like being on a diet all over again, only time time it was using the old willpower diet instead of having the benefit of the RNY pouch.
Follow your Dr's plan not the personal trainer. Most personal trainers did not go to years of medical school and residency. Most of them for the most part have no idea what you have done to yourself in the form of the weight loss surgery.
Have you shared your workout regiment with your doctor? What did they have to say?
Congrats on your success to date.
Keep up the great work.
The first time you do something - It's going to be a personal record!
Thanks for your advice... was hoping to hear someone say this "follow your Dr's plan not the personal trainer"... LOl
I have shared with my pt that I had RNYGB... but you are correct... he has no clue what that REALLY means.
I knew working out would be an important part of this process.... I should not have waited this long... but better late than never right.
I am interested in loosing the rest of my weight... but equally interested in toning up... this skin issue is driving me nuts.
I actually have my 6 mo check up tomorrow... and plan to talk to my surgeon, dietician, and exercise physiologist tomorrow about the plan my pt wants me to follow... He understands that I will be different from his other clients... and has urged me to make sure all aspects of my plan are ok with my doc... and if not we will adjust.
I have shared with my pt that I had RNYGB... but you are correct... he has no clue what that REALLY means.
I knew working out would be an important part of this process.... I should not have waited this long... but better late than never right.
I am interested in loosing the rest of my weight... but equally interested in toning up... this skin issue is driving me nuts.
I actually have my 6 mo check up tomorrow... and plan to talk to my surgeon, dietician, and exercise physiologist tomorrow about the plan my pt wants me to follow... He understands that I will be different from his other clients... and has urged me to make sure all aspects of my plan are ok with my doc... and if not we will adjust.
Just so you know (and you probably already do, but you would be surprised at how many people dont) exercise isn't going to fix the skin.
Things like
How long and how much you stretched your skin
Your genetics
Your age
will play a part, but skin isn't a muscle and you can't exercise it.
You can build some muscle under it, but to take it all up, you would need to build an equal amount to replace the fat that you lost. Some toning will help to support and fill a bit, but it's not likely to be perfect.
Unfortunately if you have a lot of it, like most people, you are going to be forced to either live with it or see plastic surgery.
Keep up the great work and keep us updated on your workouts. Everyone here likes to share the workouts, and any events (races, or social exercises) that you may be participating in.
Scott
Things like
How long and how much you stretched your skin
Your genetics
Your age
will play a part, but skin isn't a muscle and you can't exercise it.
You can build some muscle under it, but to take it all up, you would need to build an equal amount to replace the fat that you lost. Some toning will help to support and fill a bit, but it's not likely to be perfect.
Unfortunately if you have a lot of it, like most people, you are going to be forced to either live with it or see plastic surgery.
Keep up the great work and keep us updated on your workouts. Everyone here likes to share the workouts, and any events (races, or social exercises) that you may be participating in.
Scott
The first time you do something - It's going to be a personal record!
LOL... oh yeah I know... I am 29 so I do have age on my side... but I have been overweight all my life.... so the damage is done... I have heard that not smoking also helps my case... lol... only time will tell... At this point it is not bad enough for me to even consider plastics... but again... only time will tell... I still have 84lbs to loose... I would just like to tone it up as much as possible.
Thanks
Kristen
Thanks
Kristen
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