Fiddleman

Yes, for when weight loss phase is burning to an end. It is just standard nutritional information.

This is a great question and is something every VSG should get comfortable with, to help with healing. First, start doing laps around the floor as soon you are able to after waking up from anesthesia. When you get home, try and walk slowly for a block. It will be hard. If you cannot do it, go home, rest, try again the next day. Try and work yourself up to 20 min walks, then 30 minute walks and then hour walks as the days tick by. Take your dog if you have one. Try increasing the pace as some weeks go by. Maybe aim for 1 mile walk and then 2 miles and then 3 miles. I remember after a few weeks, I was out walking 2-3 times a day with my dog for up to an hour at a time. Both my dog and I really enjoyed it. Don't stress too much about time or distance at the beginning. Just be easy on yourself and make progress as you are able to. And do not forget to drink all the time. Always have a water bottle with you as you are out walking. You do not want to get dehydrated.

GT- it is good to read about your self confidence coming back. Keep it up. Take life by the horns. Own it. You have the power to control your life. One thing that I have always wondered about though: why not do some boot camp workouts with the guys in your deployment for getting army strong? Maybe I am missing something, but you have never brought this up in the last year when you were searching for different strategies to get back to your state of badass. Doing army fitness workouts seems perfect, combined with good nutritional eating as you have just committed to per your anti inflammatory style diet.

My wife (another VSG person about 3 months out) made a lemon pound cake this last week with almond paste. No flour. She claims it is VSG friendly, but it taste like Starbucks lemon pound cake to me. Very tasty. I keep nibbling a crumb or two a few times a day when I walk past it. I tell her to put it away, but there it is on the counter, every single day. 300 something calorie per slice. Not going to eat it. that is my mantra. She is keeping it out for my brother because he likes it (he is not in shape nor cares about healthy eating). Somebody convince her to.just.put.it.away.out.of.sight.

You can calculate your bmi here: http://www.nhlbi.nih.gov/guidelines/obesity/BMI/bmicalc.htm According to the page, "normal" bmi is between 18.5 and 24.9. Entering my info of 5'11 and 172 lb, I get 24. Barely scraped by. And I consider myself in good athletic/ fit form with good muscle definition and low body fat %. I could lean out more, but do not really care to. No need to be zombie man! Bmi chart is a farce! Use body fat % or how clothes are fitting.

Today will be my 5th day of cross fit in a row and surprisingly my body is not fighting me on it. I feel good. Strong. Healthy. Fast. Supple. My rest days this week will be sat, sun. It kind of encourages me that maybe my body is getting used to this cross fit thing more then 3 days in a few. I hope so! Today is going to be a fun workout session. I will start by warming up with a combination 8 min mile run and a 500 m row (try to pace at 1:50 during warmups). I also want to throw in some 90 second handstands. These are good warm up exercises and get the heart pumping. Then onto what the box prescribes for warming up and mobility work. Oh the mobility. It is constantly on the brain. I got my new speed jump rope yesterday and am going to continue working on the double under skill. Will also work on 24 " rebound box jumps. I am good at regular box jumps, but my hips are not quite flexible enough to transfer power correctly when rebounding. I look silly practicing, but practice makes perfect. For some reason, complex athletic skills elude me. Lol. Not gifted there and have go keep practicing, practicing and practicing. On the minute for 30 minutes, AMRAP (as many rounds as possible): 10 pushups 10 pull ups 10 sit ups I was not thinking this to be too much work until I mentally added it up. Minimum 300 of each! Maybe it won't be too bad spread out over 30 m. I like these metabolic conditioning workouts that involve pure gymnastic work. They do not require the skill work of fast Olympic lifts (e.g. s n a t c h ) in a workout. At this point post op, I am findind myself far better and efficient at running, rowing and gymnastic work rather then the technical lifting skill work. Despite lifting not being my favorite thing because I am not as good at it, I still get in there as much as I can to get better at it.

Decide if drinking is really something you want to do. As a post op, I went through a short lived phase between month 4-6, having a drink a couple times a month. Yes, it was a little nice to relax with it. However, desire for it has since vanished. None whatsoever. Maybe most people drink post op just because they were not allowed to do it after surgery. Again, think about what drinking really means to you at a coping level, whether that means coping in social events or coping with your own subconscious. You may find that you really do not need it and, then, will find out you really do not want it. Sugar is kind of in a similar boat as alcohol post op. Complex id stuff to think about, but it might help. One of the best artifacts for me personally as a post VSG is coming to grips with who I am and not what I think others want me to be.

The anti-inflammatory is called piroxicam and I am prescribed 20 mg a day as needed. It is in the same family of pharmecuetical medicine as diclofenac and etodolac, neither of which my body responded to along with ibuprofen. I tried piroxicam yesterday for the first time and, yes, my body responded much better to it. Unfortunately, it made me a little tired and spacy in the head so will want to monitor if this is safe for driving with. 1 a day is all that is needed according to PCP.

I am happy that the PCP has clinically identified an issue and I can snuff this back pain out once and for all. He said no bulging disc issues or scoliosis issues. i was actually really impressed with the gambit of physical tests he had me do when diagnosing. And then it will be time to get back into the business of increasing upper body strength. It will be so nice to not have the constant energy drain of a tight scapula, shoulder and neck region. 6-8 weeks of PT. I can do this. It will be worth not having to fight the short muscles any longer. Another change I did this week was stopped using my expensive so-called ergo office chair. 300 bucks! Instead, I am now sitting in a straight back chair from our dining room that is pretty comfy with slight curve for lumbar and no arms. Laying on my acupressure mat every night also helps, but only in a temp way. A nice hot shower after working out helps tremendously. I am also researching and trying to implement some good scapula stretches.

Thanks, and you are right: there is a line that should be respected. I will do the work out at the start and end of the competition, for community purposes, but will bow out of deliberately participating in the challenge. I already have a good nutritional plan and work out effectively so do not see a need to make significant changes on those fronts. On a very related note, another weight loss challenge came up yesterday from the benefits section of my work. Two weight related challenges in one day! Must be a sign or something. Anyways, this one is about 6 months long and encouraging employees to get down to their BMI in groups of 5. The cash reward prizes are not nominal. 1st: 15,000, 2nd: 10,000, 3rd:5000. I could really use the extra cash. Too bad they did not present this challenge 1 year ago!! How awesome that would have been. Oh well, they probably exclude WLS in the fine print. Will need to check. I am kind of glad they are doing this challenge; it is for a good cause. It will probably also save the company considerable money in health related costs, especially since my company is 105k+ employees strong and some percentage would benefit by dropping the weight to get to BMI.

I have disproven that myth a long time ago.

My cross fit box is going to start a 1 month weight loss challenge on Monday. Basically it is to encourage folks to crack down on their nutrition and, perhaps for some, increase the number of times the workout every week. There is a nominal cash prize. Nothing to write home about. Here is the thing. I am competitive and want to participate. The only issue is my weight is currently 172 (5'11") and losing 10-12 lbs would, well, I am not sure what it would do to health. i feel good about my body right now. Feel healthy. Sure dropping 10-12 lbs could get me more defined like a bodybuilder at 7% bf or it may turn me into a zombie guy. Lol. Who knows. I am in pretty good athlete shape right now. All I would have to do to win this is cut out 1 or 2 meals a day. I am already eating 7-8 times a day and scarfing some 2000-2500 calories. Down 8 lb from last week only because i have been busting ass in the work outs. I eat very well already. Lean proteins, veggies and some low carb, low fat meals my wife makes. I already do cross fit 5 days a week and I am not going to add a day. Sorry, no way. Should I do this challenge? It seems like an easy win.

Doctor diagnosed me with severe left scapula dysfunction today. Right scapula is fine. The issue is that the muscles are way to short around the left scapula, disrupting my thoracic (sp?) stability and lots of shoulder / neck issues. I will be starting PT on Monday for at least 6 weeks. It was caused by computer work for most of my adult career. Sitting too much and not paying attention to good ergonomics until the daily pain just had to stop a few months ago. It is good to know why my overhead lifting I do is so weak and lacks power. No real growth in strength in the overhead lifts in many months despite awesome nutrition, consistent lifting and good sleep. Lots of lifting through the pain in last 8 months as I thought it would go away. I am going to do PT at least 2x a week, but will continue to do my 4-5 cross fit sessions. Love them too much. I am going to start using rock tape more often over scapula region because it really seems to help a lot when I used it today when doing a lot of s n a t c h e s and shoulder to bar pull-ups. Actually felt good instead of usual upper back issues of achiness. I also got a new prescription from doc for inflammation, as needed, as current ibu 800 mg was not really doing much for me. Any other suggestions you have?

Running, seriously. I liked to run when first starting to exercise because it is something anyone can do (given no medical issues like bad knees). Just keep on running every day and inches will melt away. Drip drip. Also anything that sniffs like a core exercise - planks, bicycles, Turkish get up, on and on - will help with strengthening up your stomach region. Squats are also awesome at eradicating the inner thigh. Do as many as you can and go deep on every rep. You will feel it.

Completed my planned workout today (see above). Felt good. As far as miles, I did 1 mile run and 500 m row before getting into the beat down.

Not snarky enough!

When I got there in feb 2013, my weight was about 188 where my "goal" was 180. My starting weight was 360. 180 is a good bmi for my height of 5'11". Since then, my weight oscillates between 175 and 180 and I have put on a lot of muscle from working out consistently. I eat a lot of food daily. I do not count anything, but do know I eat between 200-500 calories a " meal" and eat every 2-3 hours starting at 6am, stopping at 9:00 pm. I still eat a lot of protein, but also have kicked the carbs way up by eating steel oats 2 x a day (mixed with protein). I always try and eat lean and paleo style. No bread, sugar, dairy. Have not " cheated" since a month before surgery July 2, 2012. I think the key is to follow an eating plan that does not cause you struggle. You should not be hungry or lusting after food. Food is fuel. That being said, I do enjoy my double chocolate casein shake every night (50-60 g). First 5 bites are yummy. the rest not so much, but I eat it with a purpose: to allow my body the protein it needs to repair overnight. Currently, my weight has dropped 6 lb from last week (171), so I do need to be careful to keep it stable in terms of balancing food with calorie demands of working out. I feel pretty good about the manner in which I eat protein and veggies every few hours. It seems "normal" to me so I guess I have figured out how eating will work from now on (for me).

Still doing my daily workouts this week: Monday: 1600 m warmup run, mobility work, cross fit warmup exercises A. Six sets of: Clean x 1 rep @ 90-95% Rest 2 minutes B. Three sets of: Clean Pull x 1.1.1 @ 100% (rest 5-10 seconds between singles) Rest as needed C. Back Squat * Set 1 – 4 reps @ 70% * Set 2 – 3 reps @ 80% * Set 3 – 2 reps @ 90% * Sets 4-8 – 2 reps @ 90-95% Rest 3 minutes between sets. D. Three sets for times of: Row 500 Meters Rest exactly 2 minutes I was able to do the 500 m row in 1:35, 1:45 and 1:55 (defn got tired during these) Tuesday: 1600 m warmup run, mobility work, cross fit warmup exercises As many reps in 17 mins as you can of: 40 Burpees 30 Snatches, 75/45 lbs 30 Burpees 30 Snatches, 135/75 lbs 20 Burpees 30 Snatches, 165/100 lbs 10 Burpees Max ******, 210/120 lbs I finished the set of 20 burpees and 30 ****** set. Wednesday (today): 1600 m warmup run, mobility work, cross fit warmup exercises Complete as many rounds and reps as possible in 4 minutes of: 10 Handstand Push-Ups 15 Box Jumps (24″/20″ – open hips on box) 20 Shoulder to Overhead (115/75lbs) 25 Pull-Ups 30 Double-Unders Rest exactly 4 minutes, and then . . . Complete as many rounds and reps as possible in 6 minutes of: 10 Handstand Push-Ups 15 Box Jumps (24″/20″ – open hips on box) 20 Shoulder to Overhead (115/75lbs) 25 Pull-Ups 30 Double-Unders Rest exactly 4 minutes, and then . . . Complete as many rounds and reps as possible in 8 minutes of: 10 Handstand Push-Ups 15 Box Jumps (24″/20″ – open hips on box) 20 Shoulder to Overhead (115/75 lbs) 25 Pull-Ups 30 Double-Unders Shoulder to overhead, Pull-ups are still my "weak technique due to mobility" exercises. wish me luck!! Everyday I am trying to get the mobility corrected in my thoracic region so these will get better. Lacross ball and roller are my BFF along with any stretch that loosens those tight front and upper back muscles. Learning more about mobility stretching every single day and also starting to really " hear" how my body needs and responds to mobility. Good luck everyone!!

Long term severe reduction of calories will kill your metabolism. No way around it. The body will adapt to whatever is required to maintain homeostasis. If you eat 500 calories all the time for the remainder of your life, your body will reward you with burning fewer calories and down regulating the efficiency of your metabolism. Homeostasis for your body will become 500 calories a day and this is not enough long term. For the masses, this is packaged up nicely as"starvation mode." Everything needs a nice label right so it is easier to discuss, no? In reality, your body is the most complex system ever conceived that is constantly balancing itself through complex anatomy of interactions controlled by hormonal communications. Calories in versus calories out is the most basic way to think about reduction of body fat, but oversimplification is prone to fallacy when trying to precisely control desired outcome. Considering the hormonal responses in the body, you really need to be thinking about the impact of nutrition and supplementation on hormonal communication, a very deep dissertation not to be taken lightly. Understanding and addressing the hormonal imbalances in the body through delicate attention to nutrition is going to be 90% of the effort in eliminating stored fat. Also important is to reduce the overall inflammation in the body by eating foods that increase the pH levels (eg reduce acidic levels) at the cellular level. Fortunately, the initial post op diet of high protein and low carb has much of these characteristics built in. It is important to determine an approach to balanced eating after the initial post op diet to create the ideal metabolic response. Might I suggest researching topics that simplify control of the hormonal responses like eating low glycemic foods, intermediate fasting (5:2 diet is a form of IF) and eating glutton free foods. For me, a paleo diet has created an ideal metabolic response in the body after the initial 6 months. As for a plan to increase daily caloric load to minimize entering into "starvation mode, " you might consider: Month 1: 300-500 Month 2-3: 400-700 Month 4-6: 600-900 Month 7-8: 900-1100 Month 9-12: 1200-1600 Post 12 months: 2000 Slowly increase calories over the months to reset homeostasis in the body every couple months to a higher daily caloric load. You want the body to get used to eating 1600-2000 calories a day long term where you are neither gaining or losing weight. This assumes a standard amount of physical activity. The calories may need to be higher to fuel more intense physical activities. All in all, remember that nutrition is going to have a far greater impact on body composition then physical activity. These are just my thoughts on the subject.