bambam31

Congrats on your progress! It's very rewarding when a plan yields great results! Calorie counting does work and having a long term strategy for managing those calories works even better! Brad

Many, if not most, banded people go through a period where they keep getting fills and end up with a band far tighter than is necessary or optimal. It's the thought process that if reduced food intake is good - then even less food must be better. We label food as the enemy and at times are scared to even eat. Some even end up on the extreme end of the scale and cinch their band to the point that they can't even get liquids or their own saliva to pass through the band. What people don't realize is they are setting themselves up. A person who eats very low calorie day after day after day will eventually stop losing because your body will adjust your metabolism for survival. You literally end up at the point where someone eating three times as much as you is actually losing three times as much as you... Most newly banded people poorly understand their body - which is what got most of us here in the first place. This thing is a journey and it sounds like your gf is struggling through one of the tough spots. It's very important to get a solid understanding of what's necessary to lose fat, retain lean muscle tissue, and how the band fits into that equation. Brad

I've used BSN No Explode and Labrada Super Charge Extreme. Personally, I think these (and similar products) are overhyped and WAY overpriced - just as most supplements are. I spend most of my supplement money on nutrition rather than alleged performance enhancers. Brad

So long as you aren't entering a calorie surplus I find it's better to spread your calories throughout the day rather than all at two or three sittings. Brad

Wal Mart sells Body Fortress brand Protein shots. They taste awful but are a quick way to get more than 20 grams of fast absorbing protein (Whey). A box of six is around 10 bucks... Brad

In late November I completed a 17 week period of food journaling in Fitday. I like to do that from time to time to keep an eye on how I'm doing. My fat intake averaged 108g a day for 34% overall intake from fat, but only 10% of that was saturated. Avg. calorie intake was 2,886 with 320g of carbs and 165g of Protein. Brad

I am a grazer... I eat small amounts all day long - it helps keep metabolism burning instead of smoldering and also helps avoid big spikes/valleys in body chemistry. I only eat an organized full sit down meal once or twice a day. If we could only find a way to reverse the process so the band was it's loosest in the morning and tightest in the evening...

Unfortunately there's only so much you can do to get your skin to tighten up. You certainly have age on your side! You'll maximize your chances by significant exercise, hydration (inside and out), and plenty of sleep. Brad

There's mean people everywhere and of every size. Don't let those people stand in your way to success - use it as motivation! Brad

Good replies! This sensation is DOMS (Delayed Onset Muscle Soreness)... It's a normal and good thing - as you progress this sensation will become harder and harder to achieve. Brad

There will forever be good days and bad days - must never lose focus on the energy balance. Brad

Loud!!!! Brad

This is about a lifestyle change - not how little we can eat. Don't you wish you had a nickel every time you read or heard, "the band is just a tool." The solid fact, however, is that the band is just a tool. It is not - no was ever - meant to completely replace all will power, exercise, or making good food choices. The key to success relies on making a lifestyle change which includes sufficient exercise and learning your energy balance. Low calorie diets just don't work long term. They'll give you short term results (even excellent at the outset) but long term plateau's and a sluggish metabolism. Periodically, just to keep myself honest, I measure all food intake and exercise export. Over the past 6 weeks, I'm averaging over 2,900 calories a day intake (yes, with a band) while at the same time burning on avg. 2200 calories a week in dedicated exercise. Good luck! Brad

I drink Muscle Milk from time to time, but regularly use other supplements because it is so $$$. It was high on the metals list but so long as you're not drinking three a day most days of the week I wouldn't freak out about it. Brad

For light to moderate morning cardio I prefer fasted or small amount of protein/carbs. Immediately after though I follow up with a Protein shake or other complete protein. For intense cardio and strength training I prefer pre and post workout nutrition. Keeping a steady flow of nutrition throughout the day will reduce the cravings for binges. Brad

No abdominal range of motion or limitations here.... Brad

Great thread! The hormonal and other chemical/biological factors created/enhanced by exercise are enormous as well! Exercise habits are one of the front line criterion to scrutinize when goals are not being achieved. Brad

food and activity tracking should be the first tools employed when you fail to meet your goals. This is also about the only way to ensure you're getting all the nutrients your body needs. I was shocked to learn how vitamin/mineral deficient my diet was! By tracking and using a wonderful book called "The World's Healthiest Foods" by George Mateljan, I'm able to fill the holes in my diet and stay well-fueled. Brad

During my primary fat loss I was burning 3500+ every week from moderate to intense cardio, with minor amount of strength training. I'm now working on slightly lowering body fat and improving strength. So my major focus is on strength training, with a much less amount of cardio. I'm now in the 1500 - 2600 per week burnt from exercise. These are calculations from my Polar FT60 HRM. Brad

If you get one that allows the user to enter their personal stats and track personal calorie expenditure. Brad

Kefir is a probiotic cultured milk product. It can be made weak or strong. Personally, I don't care for it plain, but add it to my Protein shakes for nutritional purposes and can't hardly tell it's there. Do an internet search for Kefir and you'll find lots of info and recipes. Brad

Congrats! Events like these keep your confidence high and directed toward your goal! Brad

Lots of great advice here! Remember, being banded isn't a sentence - it's more like a second lease on life! Most people, in time, find that they can eventually eat most foods - just less of them. However, you still have to make a conscious effort to make good choices... Good luck on your journey! Brad

Too much self defeating failure talk! You simply must get into a better frame of mind. Set small goals and when you achieve them it will help to build confidence - then increase the challenge. If you fail, then try harder the next week. You CAN do this! Do not let that little voice in your head defeat you! Continually increase the challenges and soon enuff the things you did a few weeks ago will become very easy. Good luck! Brad

This would be great to make Kefir with too! Brad