BigTink2LilTink

For me I started working on my core, back, and legs first. That means a lot of crunches, planks, and leg lifts, dips, leg press, leg curls, lunges, jump squats, squats in general, jump rope, jumping jacks. You can use your own body weight for this but for starting out I wouldn't go beyond 10/15lbs max. The ideal as you are starting out is to get get the form down so you minimize injury risk, while getting your body use to working out in general. I would work on that for at least 8 to 12 weeks before increasing weight. And even when you do increase in weight, do so very moderately and only after a good 6 to 8 weeks of consistency with the current weight. For example if you are doing leg lifts at 50lbs and you've been doing it okay for about 8 weeks at that weight and its easy to you, then go up to about 60/65lbs. The ideal is to ease into more resistance, while minimizing the chances of injury that will cause you to miss more time working out.

I do workout my arms and chest too, but I didn't focus on that till maybe a good 16 weeks into working out more. I do curls, pressing both bench, and hammer, curl rows, push ups, lat pull downs. I do alternate days and I do focus training, where I will spend one day working on either legs and back, and then the next on arms and core (gut). I try to average at least 3 to 5 days a week working out with weights. However for Cardio I try to do that damn near daily. Walking daily helps. the more you can average per day the better.

Great tips, thanx!!!

Thanks @BigTink2LilTink ! My plan was to do body weight workouts for some time then to progress to weights. It's been so long since I've really done any kind of physical workout other than walking I for sure need to take it slow. I really want to put a lot of focus on my back being that I have disc issues. I'm hoping strengthening the muscles back there will help stabilize things.

For me I started working on my core, back, and legs first. That means a lot of crunches, planks, and leg lifts, dips, leg press, leg curls, lunges, jump squats, squats in general, jump rope, jumping jacks. You can use your own body weight for this but for starting out I wouldn't go beyond 10/15lbs max. The ideal as you are starting out is to get get the form down so you minimize injury risk, while getting your body use to working out in general. I would work on that for at least 8 to 12 weeks before increasing weight. And even when you do increase in weight, do so very moderately and only after a good 6 to 8 weeks of consistency with the current weight. For example if you are doing leg lifts at 50lbs and you've been doing it okay for about 8 weeks at that weight and its easy to you, then go up to about 60/65lbs. The ideal is to ease into more resistance, while minimizing the chances of injury that will cause you to miss more time working out.

I do workout my arms and chest too, but I didn't focus on that till maybe a good 16 weeks into working out more. I do curls, pressing both bench, and hammer, curl rows, push ups, lat pull downs. I do alternate days and I do focus training, where I will spend one day working on either legs and back, and then the next on arms and core (gut). I try to average at least 3 to 5 days a week working out with weights. However for Cardio I try to do that damn near daily. Walking daily helps. the more you can average per day the better.

I feel great! 56 years old 
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This is really going to depend on what your end goal. Are you wanting to get as strong as you can or just be more physically fit and look good? There is nothing wrong with either goal, but the ways to get there are very different in their training and programming.
Let me clarify that wanting to be "strong as you can" doesn't mean becoming an elite power lifter. I've been doing the main lifts for over 2 years and I am still considered a novice because of my paltry weights. Too many injuries make it improbable that I will move much higher.

We're human, we'll have bumps in the road. The fact that you have the will to get back on it says a lot about you. Good on you Sir!!! At my stage it's hard to think about those things. It's all about learning and dreaming about sunshine and rainbows later. To know that it is absolutely possible to recover from hard times is inspirational. Thanks for sharing!!!!

You're very gorgeous. Keep up with that awesome work.

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I still have a long way to go but I’m so much happier and healthier now

You look awesome. So much younger! Congrats!


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6 months before and after. Down 86 pounds, 35 to go for goal. Follow-up with my surgeon and nutritionist today.

Officially six months post surgery, down 126 lbs and feeling like a million bucks...44lbs away from my goal! And I can no longer shop at Lane Bryant...which is sad because I’ve been shopping there for 20 years. I get anxiety going into “regular” stores. But it’s a good problem to have! I flew Southwest this weekend and fit so comfortably in the seats. No more spending big bucks to fly first class!

Yeah I try to squat about twice a week. Nothing too insane, but enough to give a bit a resistance and to make sure my form is key. Last thing I wanna do is hurt myself, especially my back.

Hey all. Its been a minute since I've posted in here. Been dealing with my own stall and weight regain over the last year. Been a rough year with job stress and buying a home, that it really didn't take that much for meto fall off track and let old habits creep back in.
Over the last four weeks I've refoced and went back to the basics again. Counting callories, avoiding the things that don't help as much as I can (at least during the week), and hitting the gym more consistently. This time around where some things are easier to cope with, other things aren't.
Its why I'm here. Needing that reminder that this isn't a race but a marathon of continued work, focus, and dedication to being a healthier person. Acknowledging that my success will come from the work I put in. My honeymoon phase from surgery is long long gone. So when you get stress out, or slip up with the eating/diet/exercise remember this:
1.You didn't get to where you got in a week, and you won't get to where you need to be in a week.
2. It takes time. Learn to acknowledge your mistakes and learn to move past them. Even if that means starting from the basics (calorie counting, meal prepping/planning, walking, Water intake, etc).
3. Remember/remind youself that you can do this. Surgery was the hard part. Working out isn't **** compared to having your stomach/body altered.
4. Celebrate your success, because they do count. Whether its making it to 2 miles on the treadmill, staying at your caloric goal for a day/week/month, fitting in smaller clothes,or dropping an inch off the waist line celebrate it. Because not everyday that scale is gonna cooperate with you. When that happens remember that you are changing in other ways.
Yeah and days you feel like its still not working look at that picture of you prior to surgery, and then look at you now. Your light years away from where you started. Because you decided to start.  
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Hey all. Its been a minute since I've posted in here. Been dealing with my own stall and weight regain over the last year. Been a rough year with job stress and buying a home, that it really didn't take that much for meto fall off track and let old habits creep back in.
Over the last four weeks I've refoced and went back to the basics again. Counting callories, avoiding the things that don't help as much as I can (at least during the week), and hitting the gym more consistently. This time around where some things are easier to cope with, other things aren't.
Its why I'm here. Needing that reminder that this isn't a race but a marathon of continued work, focus, and dedication to being a healthier person. Acknowledging that my success will come from the work I put in. My honeymoon phase from surgery is long long gone. So when you get stress out, or slip up with the eating/diet/exercise remember this:
1.You didn't get to where you got in a week, and you won't get to where you need to be in a week.
2. It takes time. Learn to acknowledge your mistakes and learn to move past them. Even if that means starting from the basics (calorie counting, meal prepping/planning, walking, Water intake, etc).
3. Remember/remind youself that you can do this. Surgery was the hard part. Working out isn't **** compared to having your stomach/body altered.
4. Celebrate your success, because they do count. Whether its making it to 2 miles on the treadmill, staying at your caloric goal for a day/week/month, fitting in smaller clothes,or dropping an inch off the waist line celebrate it. Because not everyday that scale is gonna cooperate with you. When that happens remember that you are changing in other ways.
Yeah and days you feel like its still not working look at that picture of you prior to surgery, and then look at you now. Your light years away from where you started. Because you decided to start.  
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May 2018 180s
August 2018 160s

HW - 406lbs May 30, 2017
SW - 318lbs Dec 11, 2017
CW - 225lbs
I'm 6'3"

4 months out.
Left is morning of my surgery.SW- 293
right- 8/10/18 65 pounds lost so far.

So just finishing up week 3 post-op of my GB and down 20 lbs. Picture in blue is 1 month prior to surgery and pictures in blue are today. I see a little difference in my face but not much else yet. Blood sugars are steadily improving though and that is my main goal, no more diabetes medicine.

HW 246
SW 225 surgery was Aug 6, 2018
CW 202
GW 135  

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Red 3 months before surgery and yellow a month post op

My clothes!

I don't see the difference but the scale says it coming off somewhere. Not pre-op but closest I have. 7/22 10 days after surgery and last night 9/6. 342lbs on day of surgery, 345lbs in 1st pic, 299lbs in 2nd pic. 46lbs lost and counting but where? Only thing I've noticed is feet and hands, lol.

5lbs from final goal of 127!

What did you start at? How long out are you?

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