bambam31

Two different topics here. 1) Do you have sufficient restriction? It takes some people 3-5+ fills to achieve this. 2) Are you creating a calorie deficit? Is the deficit too big? Are you exercising sufficiently? Good luck... lots of trial and error but you'll know when you have it figured out because a light bulb will turn on in your head! :blushing: Brad

I'm currently tracking intake/export right now to keep my goals on track and my average calorie intake for the last month is 2,873 per day, with an average energy deficit of 370 calories. But by cycling my calories I have targeted surplus periods/days. I had one day that was even over 4,000 calories. scale is stable to very slowly decreasing. Body fat percentage steadily decreasing, so I'm likely adding very small amounts of lean muscle tissue. So long as you're exercising sufficiently you can eat very well. If you aren't exercising sufficiently, then you have bigger problems than how much you're eating..... Brad

I actually have a Jack Lalanne juicer which I use from time to time. It isn't the BEST way to get your fruits and vegetables, but FAR greater than not eating them at all. Fruit and vegetable skins and flesh are loaded with flavonoids, phytonutrients, and Fiber. I'd really in time like to get a Vitamix which will allow me to pulverize the skins and flesh for those tough days when things are going down in whole form. Brad

Welcome and congrats on getting your journey underway! I took 11 days off but could have gone back after about day 5. Brad

These kind of recommendations are likely an attempt to get people used to slowing down rather than long-term eating habits. It takes a conscious effort to cut smaller pieces and eat slower after you've been used to shoveling food in. Brad

Great advice! The band is not punishment, but rather a lifestyle adjustment. Just stay focused on the energy balance and your goals will not be jeopardized. Keep a grip on the treat foods rather than them having a grip on you - because NEVER is a very long time... Brad

I was around 5'7" and 266 to start. I have a few areas that are not as tight as I'd like but I'm still working hard and they continue to improve. Overall I'm very happy with my skin recovery. It's one of those things that will be different from person to person. Good exercise, hydration, and sleep are all very important so you can achieve as good of results as possible. Brad

It's just air displaced by whatever you're eating and drinking. I burp more than I ever have. The tighter the band is the more I burp. Brad

Share these concerns with your doc at consultation. I was in the same position as we had a baby the same year so deductibles were already met. It took me about three months to get through the process but everyone/doctor is different. Brad

Well, my definition of a slider food is one that doesn't stay in the pouch as long as it should (ie... slide's right through - like a milkshake) Oatmeal is not a slider food for most people because it has some roughage to it. It is an excellent carb and has Protein too! Unfortunately it's one of those foods that give some people real fits. You may have to thin it out to get it to stay down. Brad

Had my first 4,000+ calorie day since being banded. Have my average up to about 2,800/day now... Brad

Just remember, though, that no two people burn the exact same number of calories doing the exact same activity. And any activity will expend less and less calories as your body adapts to the activity. Brad

You're already seeing the changes in the mirror and that will continue on a regular basis as the fat burns off. I think your doing all the right things. You're eating a good amount of calories and exercising, a combination which will protect your muscle while you burn off the fat. The rate you're losing is not bad at all, and is likely keeping the ratio aimed primarily at fat loss. Keep up the good work! Brad

I believe it is possible to lose fat and gain some lean muscle tissue in a time period (say 8 weeks). But they are opposite processes so "at the same time" so to speak is not physiologically possible. You have to create periods devoted to each. losing 8 pounds, for sake of argument, in a four week period between fills - while gaining two solid pounds of muscle in the same period - is just not going to happen, regardless of your exercise. In fact, exercise creates oxidative stress, which is a catabolic component. Beyond a certain tipping point, more exercise can actually make it harder to gain muscle. Building muscle requires an anabolic environment. A large active man, eating even 1700 calories a day, is not going to create an anabolic environment - regardless of the macronutrient breakdown of the 1700 calories. One of the sources (Will Brink) that I have applied to my journey states, "Total calories dictate HOW MUCH you gain or lose - and macronutrient types and ratios dictate WHAT you gain or lose." I have likely added lean muscle tissue through my journey because I cycle my calories - and have done so now for almost 2 years. But I have paid great attention to detail in order to create periods favorable to an anabolic environment. Most of us already have muscle more beautiful than we realize - they're just covered by a thick layer of fat so you can't see them. Good luck! Brad

Ha ha ha... :thumbup: That's a good one... With all due respect to your doc, did he say this with a straight face??? A calorie deficit large enough to create this much weight loss has a ZERO chance of building two whole pounds of lean muscle tissue. They would have reserved credibility by just admitting that one or both of the body fat percentage measurements were skewed. Don't fret over that - you're doing great! Keep up the hard work but do your homework so you understand the journey your body is going through. Good luck! Brad

This is really a tough one. To gain lean muscle tissue you need to theoretically be in a calorie surplus - but to lose fat you need to be in a calorie deficit. My primary exercise was cardio for fat loss (with minimal strength) but now I'm very focused on my strength training (and less cardio). I am consistently able to increase weight so at least the muscle I have is becoming more efficient. The scale and my body fat measurement are continuing a very slow downward trend. I try to stay well hydrated and get plenty of rest. I'm happy with my recovery between workouts. I still have very significant restriction which I'm hesitant to give up - but I know it will eventually be necessary if I expect to have any meaningful muscle gain. I try to never go longer than 3 hours without a complete Protein source. I also cycle my calorie intake. On the lightest days I may end around 1000-1200 calories (rare) and on the heaviest days I may end at 3000+. Heavy days require me to eat steadily throughout the day. The band, at this point, is basically a tool to keep me from binging. I guess I'm basically in a slow long-term cutting phase. Once I achieve a decent body fat % with the muscle I have I will probably have a partial unfill and try a controlled bulking phase - because I'm just about to (if not already at) the point where the band is holding me back. Good luck!

Body fat percentage is probably the best measure of progress - it's far superior to the scale alone. I wouldn't get hung up on exact numbers, rather, look at trends using the same measurement method. Also you'll want to take these measurements under the same conditions (such as first thing after getting out of bed in the morning). The gold standard of body composition measurement is hydrostatic testing. This is impractical for nearly all of us. You can also use calipers to measure skinfolds. Some bathroom scales also bio-electric impedance analysis to measure body fat. Personally, I think calipers are the best compromise of practicality, cost, and accuracy. I've not found the scales to be consistent, but perhaps some are better than others. If your measurement started at 41% at 305 pounds and is now 35% at 280, that would equal a larger fat loss than your total loss, which obviously isn't possible. Not only that, it's impossible for every pound lost on the scale to be 100% fat. A percentage of every pound lost will be a combination of fat, fluids, and lean muscle tissue. You just want to keep the ratio pointed toward as much fat loss as possible. Keep up the hard work! FWIW... I started out at approx. 43% and am so far down around 13% and dropping. Brad

Physiologically impossible... Strength training is important, but actually BUILDING muscle while in a calorie deficit is next to impossible. Cardio or interval training will always burn significantly more calories than ordinary weight lifting. Brad

Awesome pics Bob! You are looking great! Brad

I drink low-sodium V8 occasionally but prefer unprocessed vegetables. The time of the day has a big effect on what I can eat. I've replaced lettuce in my diet with baby spinach because it contains so much nutrition. Good luck! Brad

This is a highly variable topic which depends on age, how obese you are, how long you were obese, your underlying musculature, etc, etc, etc... You are going to get responses to this that are all over the spectrum. Some will tell you that if you lose weight too fast your skin will be flabby - others say you it won't make a difference - and so on. Personally, considering that I lost over 100 pounds, I'm quite happy with how my skin has responded. I have areas that I wish were a bit tighter, but I'm still progressing so I may get there. I lost for awhile at a very fast rate - but then settled into a 1-3 pound per week average. I do think a slower rate allows your skin to adjust the best. Other significant factors include exercise, rest, hydration, and nutrition. Good luck! Brad

HRM are far more accurate because you program them to your specific details. Gym equipment is ballpark at best because it doesn't know you from the next person. Brad

Spinning classes are the best bang for your buck cardio you can do IMO... Love it! :blushing: Brad

Initially, moderate to intense cardio was my tool of choice, with minimal strength training. I've now shifted gears and strength training has become the priority. I would consult your surgeon about how soon you can workout without restrictions. Most seem to be in the 4-6 week post op range. Walking and water aerobics are a great way to get started. Good luck! Brad

Most people gain Fluid weight from surgery, then have a quick fluid weight drop in the week(s) thereafter. Then comes the healing period where some lose and some gain. Since the band is installed with no fluid normal hunger usually (not always) returns. Then long term weight loss of generally 1-3 pounds a week (obviously highly variable) begins after achieving satisfactory restriction from fills. This is a very simplistic overview for the majority of bandsters. There are lots of variables. Some people have restriction from the get go without fills and some have to wait many many months to get good restriction. Good luck! Brad