Diana_in_Philly

I'm 3 years out next month. I feel so much better than normal. I pretty much eat what I want (within limits) and give myself the option of the occasional slice of pizza or small plate of Pasta. I still take a PPI for reflux and my Vitamins. But what I can do now that I couldn't do before when I was 300 pounds:
I'm ranked 22 among women in my age group in foil fencing (as in en garde) NATIONALLY
I'm ranked 37 among women in my age group in saber fencing NATIONALLY
I can deadlift and back squat 240 pounds. I can clean and jerk 75 pounds.
If I had the plastics done, you'd see the six pack.
I'm in the best shape I've ever been in during my adult life.
Do I have a cocktail once or twice a week? Sure
Do I eat popcorn occasionally? Sure
But my weight is stable around 152 with about 25% body fat which is pretty darn good for a post menopausal woman who has lost 150 pounds.
Do I know I have a sleeve - sure - if I try to eat too much or eat too fast I'm reminded. But that doesn't happen very often.

I have about 10 extra pounds of skin/fat that are going nowhere and I work out like a demon. I fence (as in en garde) 6-7 hours a week, do a cross fit type class three hours a week, work with a personal trainer 1 hour a week and do pilates and yoga another 2 hours a week. Every other weekend I am fencing competitively. I have a pouch. Nothing is going to do anything about it until I have plastics. If I tighten my abdominals under it you can see the six pack that is there, but that fat and skin is going to have to be surgically removed. You can tighten up the muscles, but that won't cure the giggle.

I don't listen to many podcasts (mostly due to time), but I'd be interested. Personally, I had a very hard time finding a sports dietician who understood my issues as a bariatric patient and the issues I was grappling with in terms of building muscle and replacing fat. The biggest scare for me was having to increase my carb count in a day because I was literally cannibalizing muscle by not eating enough carbs with the working out I was doing.
I'd be interested to see where this goes.

I was 55 when I had my VSG. I'm now 57. I've lost about 150 and am a nationally ranked athlete in my sport. I haven't had plastics yet, but I have met with a surgeon and am planning to have a panni with Tummy Tuck (which my insurance will cover) and breast reduction/lift (the reduction will be covered as well). I'd love to have my arms done, but I'm a bit scared of the recovery time on it and the impact on my sport. I'm trying to figure out when to do stuff because having it done will require some time off work and I still have one kid in college and one on the way there.

Try a service like Daily Burn. It's around $10 a month and you get new workouts, literally, daily at all levels. They give you a one week trial for free. Until I joined a gym, I used it for Pilates.

Try a service like Daily Burn. It's around $10 a month and you get new workouts, literally, daily at all levels. They give you a one week trial for free. Until I joined a gym, I used it for Pilates.

Before surgery 300+. Currently, 152. 5'3". So 180-210 would be 60-70 percent of my body weight. I look really stupid below 150. My body fat is under 30% and I haven't had plastics yet. I dead lift and back squat 240. I'm 58 years old, three years out and nationally ranked as a fencer in two events.

Are you lactose intolerant? It may be that you are using whey Protein. Change the type of protein you are using.

Before surgery 300+. Currently, 152. 5'3". So 180-210 would be 60-70 percent of my body weight. I look really stupid below 150. My body fat is under 30% and I haven't had plastics yet. I dead lift and back squat 240. I'm 58 years old, three years out and nationally ranked as a fencer in two events.

Iced cold brew frapp at home
One cup cold brew coffee. One Premier Protein Caramel shake. One squirt Sugar Free Chocolate Syrup. Ice. Blender.
Same thing can be done with caramel, vanilla or chocolate Protein Powder and Fairlife Skim.
Fairlife Skim - 13 g Protein 80 cal
Protein powder 23g protein 110 cal.
Coffee - 0
sugar free syrup 0 protein 5 cals.
Ice 0
So you've got roughly 200 calories and 36g of protein plus your morning joe. I still do this a couple of days a week.
I'm 3 years out.

Iced cold brew frapp at home
One cup cold brew coffee. One Premier Protein Caramel shake. One squirt Sugar Free Chocolate Syrup. Ice. Blender.
Same thing can be done with caramel, vanilla or chocolate Protein Powder and Fairlife Skim.
Fairlife Skim - 13 g Protein 80 cal
Protein powder 23g protein 110 cal.
Coffee - 0
sugar free syrup 0 protein 5 cals.
Ice 0
So you've got roughly 200 calories and 36g of protein plus your morning joe. I still do this a couple of days a week.
I'm 3 years out.

Torani makes a whole line of sugar free coffee-house syrups. I have a station set up in my house. It's amazing what you can do - chocolate Protein powder, caramel Syrup an 1 TB PB2 - Snickers. Want to up your Fiber - add some chia seeds. Too thin - couple of tablespoons of oikos triple zero. The possibilities are limited only by your own tastes.

I'm 3 years out next month. I feel so much better than normal. I pretty much eat what I want (within limits) and give myself the option of the occasional slice of pizza or small plate of Pasta. I still take a PPI for reflux and my Vitamins. But what I can do now that I couldn't do before when I was 300 pounds:
I'm ranked 22 among women in my age group in foil fencing (as in en garde) NATIONALLY
I'm ranked 37 among women in my age group in saber fencing NATIONALLY
I can deadlift and back squat 240 pounds. I can clean and jerk 75 pounds.
If I had the plastics done, you'd see the six pack.
I'm in the best shape I've ever been in during my adult life.
Do I have a cocktail once or twice a week? Sure
Do I eat popcorn occasionally? Sure
But my weight is stable around 152 with about 25% body fat which is pretty darn good for a post menopausal woman who has lost 150 pounds.
Do I know I have a sleeve - sure - if I try to eat too much or eat too fast I'm reminded. But that doesn't happen very often.

I'm 3 years out next month. I feel so much better than normal. I pretty much eat what I want (within limits) and give myself the option of the occasional slice of pizza or small plate of Pasta. I still take a PPI for reflux and my Vitamins. But what I can do now that I couldn't do before when I was 300 pounds:
I'm ranked 22 among women in my age group in foil fencing (as in en garde) NATIONALLY
I'm ranked 37 among women in my age group in saber fencing NATIONALLY
I can deadlift and back squat 240 pounds. I can clean and jerk 75 pounds.
If I had the plastics done, you'd see the six pack.
I'm in the best shape I've ever been in during my adult life.
Do I have a cocktail once or twice a week? Sure
Do I eat popcorn occasionally? Sure
But my weight is stable around 152 with about 25% body fat which is pretty darn good for a post menopausal woman who has lost 150 pounds.
Do I know I have a sleeve - sure - if I try to eat too much or eat too fast I'm reminded. But that doesn't happen very often.

I'm three years out next month. I'm down 150 pounds. I compete in a sport at a national level and I'm in my mid 50s. When I went to the "final" stage, I was a bit scared too. My days are easiest if I keep my diet simple -so I've developed a routine, but I feel free to eat almost anything occasionally.
Breakfast - either a Protein Shake with fruit and milk in it or greek yogurt with fruit and a tablespoon of granola
lunch - grilled Protein of some kind (4 ounces) with a salad with about a tablespoon of dressing
dinner -whatever I make for the family. Tonight it was a 6 ounce pork chop baked with some barbecue sauce on it.
If I'm working out alot (which I do) I increase my carbs so I don't cannibalize muscle. It will take some time to find what works for you, but don't be scared Try one food at a time and see what happens. I still can't really eat Pasta - maybe 1/4 cup and then I feel like crap for a day or two but sometimes the craving is strong.
Take your time. Don't be afraid. Do it one step at a time.

I'm 3 years out next month. I feel so much better than normal. I pretty much eat what I want (within limits) and give myself the option of the occasional slice of pizza or small plate of Pasta. I still take a PPI for reflux and my Vitamins. But what I can do now that I couldn't do before when I was 300 pounds:
I'm ranked 22 among women in my age group in foil fencing (as in en garde) NATIONALLY
I'm ranked 37 among women in my age group in saber fencing NATIONALLY
I can deadlift and back squat 240 pounds. I can clean and jerk 75 pounds.
If I had the plastics done, you'd see the six pack.
I'm in the best shape I've ever been in during my adult life.
Do I have a cocktail once or twice a week? Sure
Do I eat popcorn occasionally? Sure
But my weight is stable around 152 with about 25% body fat which is pretty darn good for a post menopausal woman who has lost 150 pounds.
Do I know I have a sleeve - sure - if I try to eat too much or eat too fast I'm reminded. But that doesn't happen very often.

I'm three years out next month. I'm down 150 pounds. I compete in a sport at a national level and I'm in my mid 50s. When I went to the "final" stage, I was a bit scared too. My days are easiest if I keep my diet simple -so I've developed a routine, but I feel free to eat almost anything occasionally.
Breakfast - either a Protein Shake with fruit and milk in it or greek yogurt with fruit and a tablespoon of granola
lunch - grilled Protein of some kind (4 ounces) with a salad with about a tablespoon of dressing
dinner -whatever I make for the family. Tonight it was a 6 ounce pork chop baked with some barbecue sauce on it.
If I'm working out alot (which I do) I increase my carbs so I don't cannibalize muscle. It will take some time to find what works for you, but don't be scared Try one food at a time and see what happens. I still can't really eat Pasta - maybe 1/4 cup and then I feel like crap for a day or two but sometimes the craving is strong.
Take your time. Don't be afraid. Do it one step at a time.

I'm three years out next month. I'm down 150 pounds. I compete in a sport at a national level and I'm in my mid 50s. When I went to the "final" stage, I was a bit scared too. My days are easiest if I keep my diet simple -so I've developed a routine, but I feel free to eat almost anything occasionally.
Breakfast - either a Protein Shake with fruit and milk in it or greek yogurt with fruit and a tablespoon of granola
lunch - grilled Protein of some kind (4 ounces) with a salad with about a tablespoon of dressing
dinner -whatever I make for the family. Tonight it was a 6 ounce pork chop baked with some barbecue sauce on it.
If I'm working out alot (which I do) I increase my carbs so I don't cannibalize muscle. It will take some time to find what works for you, but don't be scared Try one food at a time and see what happens. I still can't really eat Pasta - maybe 1/4 cup and then I feel like crap for a day or two but sometimes the craving is strong.
Take your time. Don't be afraid. Do it one step at a time.

I'm three years out next month. I'm down 150 pounds. I compete in a sport at a national level and I'm in my mid 50s. When I went to the "final" stage, I was a bit scared too. My days are easiest if I keep my diet simple -so I've developed a routine, but I feel free to eat almost anything occasionally.
Breakfast - either a Protein Shake with fruit and milk in it or greek yogurt with fruit and a tablespoon of granola
lunch - grilled Protein of some kind (4 ounces) with a salad with about a tablespoon of dressing
dinner -whatever I make for the family. Tonight it was a 6 ounce pork chop baked with some barbecue sauce on it.
If I'm working out alot (which I do) I increase my carbs so I don't cannibalize muscle. It will take some time to find what works for you, but don't be scared Try one food at a time and see what happens. I still can't really eat Pasta - maybe 1/4 cup and then I feel like crap for a day or two but sometimes the craving is strong.
Take your time. Don't be afraid. Do it one step at a time.

I'm three years out next month. I'm down 150 pounds. I compete in a sport at a national level and I'm in my mid 50s. When I went to the "final" stage, I was a bit scared too. My days are easiest if I keep my diet simple -so I've developed a routine, but I feel free to eat almost anything occasionally.
Breakfast - either a Protein Shake with fruit and milk in it or greek yogurt with fruit and a tablespoon of granola
lunch - grilled Protein of some kind (4 ounces) with a salad with about a tablespoon of dressing
dinner -whatever I make for the family. Tonight it was a 6 ounce pork chop baked with some barbecue sauce on it.
If I'm working out alot (which I do) I increase my carbs so I don't cannibalize muscle. It will take some time to find what works for you, but don't be scared Try one food at a time and see what happens. I still can't really eat Pasta - maybe 1/4 cup and then I feel like crap for a day or two but sometimes the craving is strong.
Take your time. Don't be afraid. Do it one step at a time.

I'm three years out next month. I'm down 150 pounds. I compete in a sport at a national level and I'm in my mid 50s. When I went to the "final" stage, I was a bit scared too. My days are easiest if I keep my diet simple -so I've developed a routine, but I feel free to eat almost anything occasionally.
Breakfast - either a Protein Shake with fruit and milk in it or greek yogurt with fruit and a tablespoon of granola
lunch - grilled Protein of some kind (4 ounces) with a salad with about a tablespoon of dressing
dinner -whatever I make for the family. Tonight it was a 6 ounce pork chop baked with some barbecue sauce on it.
If I'm working out alot (which I do) I increase my carbs so I don't cannibalize muscle. It will take some time to find what works for you, but don't be scared Try one food at a time and see what happens. I still can't really eat Pasta - maybe 1/4 cup and then I feel like crap for a day or two but sometimes the craving is strong.
Take your time. Don't be afraid. Do it one step at a time.

@Healthy_life - I've been messing around with this for about 6-8 months. I Olympic lift to support my fencing (headed to a national competition tomorrow). I found a sports RD who has worked with WLS patients. The key for me as not been so much the Protein but increasing the carbs. I generally average in my diet about 110g protein a day. I have been trying to get 115g carbs in as well.
I eat about 1500 calories a day. My training schedule looks like this
M: fencing 2.5 hours
T: Crossfit/Olympic Lifting 1 hour
W: repeat Monday
Thursday - Repeat Tuesday
Friday - Reformer based Pilates 1 hour
Saturday - repeat Tuesday
Sunday - if not competing for 3-4 hours, agility, arms, core and lifting
When I fence, I burn about 1100 calories, but my resting metabolic rate is really slow. (As in 1100 to maintain weight if I do not exercise). My average day foodwise - looks like this:
B- Protein Shake with handful of frozen fruit made with Fairlife Skim Milk 37g P 15g carbs
snack - Skyr Icelandic Provisions yogurt with 2-3 tablespoons of granola 15 g P 10g carbs
lunch - Pesto chicken salad (4 ounces chicken plus 1 tablespoon pesto) 20gP Slice of Rye bread 15g Carbs
Snack - Kind bar with protein - 12gP 22g Carbs
dinner - Protein 4-5 ounces, 1/2 a baked potato or rice, salad
Snack - popcorn sometimes or some other light carb to finish my carbs
I have to work at it. Yes, its' a lot of food. Often, if I get lazy, I throw a scoop of Ucann Superstarch into my shakes - that's good for 20g carbs. Often I'll add a shake during the day. I try to have a snack within 30 minutes of completing a workout that contains protein and carbs - often a Kind bar with protein or other energy bar that is higher than carbs.
The issue for me as been increasing muscle and killing the fat. Your body needs the carbs. I suggest you try to find a sports RD in your area to work with. It was the best money I've spent other than my personal trainers/coaches.

I don't worry about the programming - that's why I do the cross-fit/olympic lifting class 3x weekly - that's up to the trainer I pay for that. He knows way better than me. But the technique and form coaching is key.
As for nutrition - I met with an RD who works with athletes but has also worked with bariatric patients - so she understood my situation. We upped my carbs from about 70g daily to about 110g daily because I was cannibalizing muscle on work out days. (Which is pretty much 6 out of 7). Also, I try to down a simple Protein Shake within 30 minutes after a workout - just Protein Powder and Water or a muscle milk thing because replenishing the Protein immediately after the workout is important.
So far, so good.

About me... HW 300+
Gastric sleeve - August 2016
CW 152 - haven't done body fat analysis in a while and haven't had plastics so I'm sitting around 28%
Age 57 - female

Lifts currently
Squat - 235 on the road to max at 250 in 2 weeks
Bench - I don't
DL - 235 on the road to max at 250 in 2 weeks
I take an Olympic Lifting/Crossfit type class 3x weekly. I lift to support my passion - fencing. I'm ranked 23 among US women age 50-59 in foil and headed for my first ranking in saber in my age group. I'm ranked 33 among women over 40 in the US in foil and #16 on the list for the Veterans World Cup Team (so 12 people have to get hurt or die before I can go.) I fence about 7-8 hours a week and compete almost every weekend.
I do reformer based Pilates for an hour a week and work with a personal trainer another hour a week. We are working on building my upper body strength which is lacking. I can't quite bench 100 pounds yet and can probably do a single overhead press of about 100, but not sure.

I don't listen to many podcasts (mostly due to time), but I'd be interested. Personally, I had a very hard time finding a sports dietician who understood my issues as a bariatric patient and the issues I was grappling with in terms of building muscle and replacing fat. The biggest scare for me was having to increase my carb count in a day because I was literally cannibalizing muscle by not eating enough carbs with the working out I was doing.
I'd be interested to see where this goes.