Newbie, stopping to say hello.

[Mrsapril05]

Hello,

I'm new to your board and my goals are to tone up and drop some more fat.

My history is that I had Gastric Bypass so my diet is a little crazy...... and after loosing 110lbs I am looking to tone up what I can.

So Rule #1 Diet: I know Protein is very important for maintaining muscle mass so I've been getting in anywhere from 125g-150g a day. Thanks to my small stomach though I usually only can get in about 1000-1500cals MAX!! I can't eat eggs(they don't seem to stay down) or anything like breads, rices, pasta's or sometimes even potatoes (inc. yams), oatmeal etc..you get it i'm sure--anything that causes a rush of insolin and knocks me out for a bit and I need a nap to counter act it( and I feel like super crapp).

Next Rule #2 Working out: I've been doing 30 min in the AM--jogging on the treadmill, and 30 min in the PM on the eliptical doing Interval Training. However I seem to lose steam after 30 min and dizzyness/ light headedness sets in.--any suggestions?

Rule #3 Hydration: I try to get in 4 glasses of water a day--- I struggle with this cause of my 2 protein shakes one in the AM and 1 in the Afternoon.--I can't chugg anything so sipps seems to take forever...lol

My weight is at 175-180lbs and I'm 5'6". A size 10/12.
So I don't have a choice but to eat clean cause I can't stomch junk food and most carbs that aren't veggies. One would think this is easy but not so much I'm finding. Still fuzzy on some things.

If anyone has any suggestions that would help me out...I'm all ears and open minded :)
Thanks again and have a great day :)

P.S I take a crap load of Vitamins everyday too, thats a RNY requirement!!

[Delt King]

Welcome to CBB.

[Andre Gregoire]

Welcome to CBB.

For gastric bypass patients I recommend that they take up weight lifting as opposed to cardio exercise. You are getting a huge caloric deficit from a big drop in calories, it's important to lift weights and send you body the message that you need to hold on to some of that muscle and bone mass.

You don't have a lot of energy right now so invest it in the right form of exercise.

Besides that you can also check out my facegroup group, link below, I post Health/Wellness tips on facebook a regular basis.

[Mrsapril05]

Thanks, I'll be sure to check our your facebook group when I get home.(not alowed on facebook at work).

So now the lifting thing... so I'll do that say 3 days a week?
Monday--Chest/shoulders and back
Wed-- Bicep/tricep and Abs
Friday--legs
Can I do Yoga on tues & thursdays?
Should I still do my cardio in the Mornings?? Its only 30 mins( But I enjoy it)??

[Andre Gregoire]

It's really up to you to decide because there are many ways to skin a cat.

When doing a 3 day split I like Push (Chest, Delts, Tris), Pull (Back, Biceps) and Legs (Quads, Hams, Calves, Abs) but your way is also fine.

I don't see the Yoga has being a problem. For the cardio, it really depends on how you feel.

I like to take the approach of doing as little as possible to get results, when things stall then you add in stuff.

If it were me, I would probably just do the weight lifting and yoga for 2 weeks and see what happens. If you gain weight then start adding low intensity cardio in the mornings. Once you stop losing with that then start adding 1-2 sessions of intervals at night.

Only do as much as you need to to keep things moving. You need to hold on to some muscle/bone mass and if you cardio away all the calories you won't be able to sustain that.

If I were advising someone that was just getting the surgery done, I would recommend they do weight lifting only at the beginning of the process, as soon as they have enough energy. I know a few people who have done like you and they ended up losing a lot of weight fast but lots of it is muscle.

Keep in mind by adding the lifting it might slow your weight loss because you will be gaining muscle or at least retaining more of it. You need to start going by what you see in the mirror not only what the scale says.

[Mrsapril05]

Oh Ok I get ya.... Ya I think I've lost aALOT of Muscle.... but my weight has platuex'd since August and is bouncing between 175-180...not much change in Size either....so I thought its time to change things up and start working out..even doing all the cardio the last few weeks hasn't changed my scale any.( I'm not worried though cause I like my size just wanna tone it up and get back some of my muscles...I'd rather be a rock than a saggy bag of flab..LOL In fact I'm just about ready to throw out my scale...I hate being addicted to getting on it every morning.

THANK YOU :)

[Felinecougar]

welcome doll..