Tim H.

Class of 96 here! I'm getting sleeved exactly one month from today A little nervous, buy more excited than anything. I how to be normal sized by my 20 year reunion....and who knows? Maybe even have a date/relationship by then.
This weekend I was looking through some old CDs. I ended up listening to the singles soundtrack and another old favorite of mine called No Alternative. Miss the 90s.

I had my surgery in March of 2013 with Dr. Garcia. It was a great experience. I've lost a little over 160 pounds, and I'm about 20 pounds from goal. I have had no complications at all. I do monitor my calories closely, and I keep in contact with Dr. Garcia through his Facebook page. He is wonderful about answering any questions I have. I've even emailed him copies of some blood work that I had done here in the states at my 6 month post op point, and he looked it over and have me some advice. I would not hesitate to recommend him. (I had another friend use him, and she is doing well too...no complications or issues.)

Highest weight: 380. Surgery day: 355. Current weight: 187. (Sleeved March 18, 2013 with Dr. Garcia in Tj, Mx).

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Hi! I can't believe it's been almost a year.... a crazy, thrilling, evolving year!
the 25th will be a year sleeved!

Highest weight: 380. Surgery day: 355. Current weight: 187. (Sleeved March 18, 2013 with Dr. Garcia in Tj, Mx).

[ATTACH]40944[/ATTACH]

Highest weight: 380. Surgery day: 355. Current weight: 187. (Sleeved March 18, 2013 with Dr. Garcia in Tj, Mx).

[ATTACH]40944[/ATTACH]

Highest weight: 380. Surgery day: 355. Current weight: 187. (Sleeved March 18, 2013 with Dr. Garcia in Tj, Mx).

[ATTACH]40944[/ATTACH]

Highest weight: 380. Surgery day: 355. Current weight: 187. (Sleeved March 18, 2013 with Dr. Garcia in Tj, Mx).

[ATTACH]40944[/ATTACH]

Highest weight: 380. Surgery day: 355. Current weight: 187. (Sleeved March 18, 2013 with Dr. Garcia in Tj, Mx).

[ATTACH]40944[/ATTACH]

Highest weight: 380. Surgery day: 355. Current weight: 187. (Sleeved March 18, 2013 with Dr. Garcia in Tj, Mx).

[ATTACH]40944[/ATTACH]

Highest weight: 380. Surgery day: 355. Current weight: 187. (Sleeved March 18, 2013 with Dr. Garcia in Tj, Mx).

[ATTACH]40944[/ATTACH]

Thanks.
I try to take two days off after Workout Three before going back to Workout One. That gives me about 72 hours to let my muscles recover between Pulling/Pushing days.
It looks something like this:
Mon - Pulling Day
Tue - Off Day
Wed - Lower Body
Thu - Pushing Day
Fri - Off
Sat - Off
Sun - Pulling Day
Mon - Off
Tue - Lower Body
Wed - Pushing Day
Thu - Off
Fri - Off
Sat - Pulling
etc....

I had surgery in march of 2013 with Dr.Garcia. I had a fantastic experience with him and staff . I can email him to this day and he will get right back with me. He loves what he does and is good at what he does.

Also, Protein should be your best friend on lift days and should be getting 20-25 grams within 30 minutes of lifting. On lift days I aim for 100 grams of protein. Get some Jerky or something to help you get there. Jack Links is what I go with since they sell it at Sam's. 13-17 grams of protein per ounce-ish of jerky. I'll eat an ounce before lifting and a couple ounces afterwards. I don't know as much as to the different types of Proteins and powders (powders and shakes have always made me nauseous) so others can address that. Too little protein on lift days and I actually feel hunger, which I take as my body really wanting nourishment to repair the muscles.

My suggestion to you would be to break up your workouts by muscle groups so that they have time to repair. Your first and third overlap many of the same muscles, and if they're preformed within a few days of each other, you are hindering muscle growth. When you lift, the muscle tears. When the muscle rebuilds and heals itself, that is when muscle growth occurs. If you lift before the muscle is healed, it stays torn and does not heal as fast. Hence, the hindrance of muscle growth.
Maybe combine chest and biceps exercises for day 1; back day 2; shoulders and triceps day 3; legs on day 4. Factor in your rest days in between or after, and you muscles are healed and ready for the following week to make some more gains. Don't forget the Protein within 30 minutes post workout to aide towards recovery, and lots of water!
Take it or leave it...I wish you the best of luck and congrats to you on all of your success.

My main goals with working out are to gain some strength (I hated how weak I was in the months following surgery) and to tone up my body and try to combat this loose, flabby skin. My major problem areas are my chest (manboob alert), upper arms (very flabby batwings), and stomach. I know that no amount of working out is going to solve all my problems, but I'm hoping to see some improvement.
Right now, I'm going to the gym 4 days a week. I cycle between the following three workouts. Any critiques/advice/tips would be greatly appreciated.
Workout 1: Pulling Day
1. Machine Row - 4 sets (12,12,10,8)
2. Machine Pull Downs - 4 sets (12,10,10,8)
3. Machine Bicep Curls - 4 sets (12,12,10,10)
4. Assisted Pull Ups - 3 sets (10,10,10)
5. Lat Pulldown - 4 sets (12,12,10,10)
6. Rear Delt Fly Machine - 3 sets (10,10,10)
7. Dumbbell Shrugs - 4 sets (10,10,10,10)
8. Incline Pull - 4 sets (12,12,10,10)
9. Ab Machine - 4 sets (20,20,20,20)
10. Tricep Rope Pull Down - 4 sets (10,10,10,10)
11. Rear Delt Machine #2 - 4 sets (10,10,10,10)
12. Arm Extension Tricep Machine - 4 sets (10,10,10,10)
13. Dumbbell Rows - 4 sets (10,10,10,10)
Workout Two: Lower Body Day
1. Sumo Squats - 4 sets (12,10,10,10)
2. Goblet Squats - 4 sets (12,10,10,10)
3. Seated Leg Press - 3 sets (10,10,10)
4. Leg Extensions - 4 sets (10,10,8,8)
5. Leg Curls - 4 sets (10,10,10,8)
6. Seated Calf Machine - 4 sets (15,15,12,12)
7. Standing Calf Machine - 4 sets (15,15,12,12)
8. Sled Machine - 3 sets (10,10,10)
9. Bar Squats - 3 sets (10,10,10)
10. Kickback Machine - 4 sets (15,15,15,15)
Workout Three: Pushing Day
1. Smith Machine Bench Press - 4 sets (10,10,8,8)
2. Machine Incline Bench - 3 sets (8,8,8)
3. Machine Triceps Extension - 4 sets (10,10,8,8)
4. Dumbbell Military/Shoulder Press - 4 sets (10,10,8,8)
5. Machine Lateral Raise - 4 sets (10,10,8,8)
6. Chest Fly Machine - 3 sets (15,12,12)
7. Dumbbell Flys - 3 sets (10,10,10)
8. Dumbbell Chest Press - 3 sets (10,10,10)
9. Assisted Chest Dip - 3 sets (10,10,10)
10. Overhead Press - 4 sets (10,10,10,10)
11. Decline Press - 4 sets (10,10,10,10)

You look awesome! Congrats in your success!

I agree! You look like a MAN! Ha! I hope that sounds right and you know what I mean! Chiseled and nice looking! Way to go!

Meow! I've always been a sucker for men in glasses. You are looking hot! Good work!!

Highest weight: 380. Surgery day: 355. Current weight: 187. (Sleeved March 18, 2013 with Dr. Garcia in Tj, Mx).

[ATTACH]40944[/ATTACH]

Highest weight: 380. Surgery day: 355. Current weight: 187. (Sleeved March 18, 2013 with Dr. Garcia in Tj, Mx).

[ATTACH]40944[/ATTACH]

Highest weight: 380. Surgery day: 355. Current weight: 187. (Sleeved March 18, 2013 with Dr. Garcia in Tj, Mx).

[ATTACH]40944[/ATTACH]

Highest weight: 380. Surgery day: 355. Current weight: 187. (Sleeved March 18, 2013 with Dr. Garcia in Tj, Mx).

[ATTACH]40944[/ATTACH]

Yeah, post your workouts. When you are getting started, the biggest thing to get down is form. With bad form, as you lift more and more, you are more likely to get hurt. Bad form also prevents you from maximizing your workouts.
A good app is called Full Fitness. It has routines and videos, so you can see proper form.

I'm really new to the world of weightlifting and working out. I had never set foot in a gym before November of last year, and I'm 35 years old. Now I go about 4 times a week. I started on the machines at some of the lowest weights because I was so freaking weak, but am gradually adding more each week. Last week I added dumbbell exercises to my routine and hope to add barbells soon. I can't afford a personal trainer, so I really just kind of developed my own plan after reading up a bit online. I feel myself getting a little stronger, but I wonder if I'll truly be able to make great gains since I'm so limited in the amount if calories I can eat. Right now I'm at about 1400 calories a day with 70-100 grams of Protein. I just bought some creatine monohydrate and will start taking that tomorrow.
If I were to post my workout plan, would some if you with more experience critique it?