Ok, don't laugh. I'm going to train for a figure competition. I know this is somewhat "bodybuilding lite", but when I look at women bodybuilders I want to build muscle but maintain femininity and this seems like a good solution.

So, I have started training specifically for that purpose and am also changing my diet. First, I am doing a phase of 20% fat, 20% Protein, and 60% carbs. I plan on 1500 calories per day and then will see what happens with my body composition. I don't want to start too high with calories and know that I can maintain on 1500 with exercise.

It is shocking to try to go so high on carbs - I'm sitting here drinking a shake of yogurt, skim milk, 1 cup strawberries, 1/2 cup blueberries, and two cups spinach just to try to get my carbs higher. To drink that and not add Protein powder seems insane! I know that as time goes on my carbs will lower by percentage, but this is the plan for the beginning.

I was thinking of using Beverly UMP protein powder for the day to day. Does anyone have an opinion either way about their products or this powder specifically?

Also, any advice about supplements? I don't like taking my basic Vitamins, but was told to get better quality vitamins than my current gummy vitamins and to get some Omega 3-6-9. Is there anything else that is of major importance?

I am currently pretty fit, 5'6" tall, today I am 126 lbs although sometimes up or down as much as 2 lbs... I have insufficient muscle, that is the main problem, and also insufficient flexibility. I also started attending yoga as an add on.

I am giving myself a year to train. I figure I'm not training to beat the other women in those tiny little suits, I'm training to show how far I have come and how far I can push myself.

It has been one year since my sleeve and I needed a new goal - a new motivation to maintain both healthy eating and a good exercise program. Also, I think I may be happier with my body if I gain muscle, flexibility and a higher level of fitness.

I know there are bodybuilders who are sleeved - I'd love advice!

I've struggled a bit trying to figure out the best means to add muscle. Not the exercise aspect, but diet. It's very tough trying to maintain the positive nitrogen balance necessary for muscle building while having such a small stomach. Muscle Milk has been a helpful supplement for me....getting very expensive, but helpful. However, one advantage being a smaller framed women is you don't need the higher amounts of Protein a larger framed male needs to maintain/build muscle. Sounds like you have a good handle on the nutritional aspect. Regarding supplements....I'm not a fan of any except a good balanced absorbed whey protein. You'll hear amazing stories and read many unscientific studies supporting a ridiculous variety of "muscle supplements".....it's all sheer marketing and some not so pleasant side effects to boot. Diet, hard work, and time is all that's really necessary. Lift intensely, not immensely and get plenty of sleep. I'm sure you'll do great...you're well on your way already. Keep us posted.

Well put!

Other than the required mutlivitamin, calcium/with D, and B12, the only other supplements I take are creatine (on and off), whey and fish oil. I would rather get Omega 3's from eating lots of actual fish, but can't really afford that.

I've struggled a bit trying to figure out the best means to add muscle. Not the exercise aspect' date=' but diet. It's very tough trying to maintain the positive nitrogen balance necessary for muscle building while having such a small stomach. Muscle Milk has been a helpful supplement for me....getting very expensive, but helpful. However, one advantage being a smaller framed women is you don't need the higher amounts of Protein a larger framed male needs to maintain/build muscle. Sounds like you have a good handle on the nutritional aspect. Regarding supplements....I'm not a fan of any except a good balanced absorbed whey protein. You'll hear amazing stories and read many unscientific studies supporting a ridiculous variety of "muscle supplements".....it's all sheer marketing and some not so pleasant side effects to boot. Diet, hard work, and time is all that's really necessary. Lift intensely, not immensely and get plenty of sleep. I'm sure you'll do great...you're well on your way already. Keep us posted.[/quote']

Thank you! I appreciate the input. Is there a reason that whey protein is a better option than a mixture of casein and whey? I get conflicting advice about this.

I got a better Multivitamin (the gummies just don't count as quality Vitamins is my guess), and an Omega 3-6-9 supplement. I am eating fish several days each week, starting just recently. Salmon once a week, tilapia twice. Maybe I should eat fish more often?

My joints are constantly popping while lifting - I have no idea if that is just the way it is, or a sign that I need something different in my diet or something of the sort.

Thanks again!

"It's All New"....from what I've read, whey is a faster digesting Protein, which makes it more ideal for your post-workout shake. Casein is said to be slower digesting.... for whatever that's worth. I've taken casein in the past and usually right before bed since it digests slower. Whether there is any real difference in them, I don't know, just what I've read and heard.

You're eating fish several days a week???? Wow! Have enough for me? It sounds like you're probably getting enough fish.

Joint popping.....not sure. Maybe Calcium deposits or some arthritis? Does it just feel/sound weird or actually diminish your workouts because there's pain involved? If it doesn't bother your workouts, perhaps it's the calcium deposits. If it hurts, I would get it checked out.

Hey aroundhky,

I'm a guy and I was sleeved 3.11.13. I have been doing cardio with great results. I really enjoy working out. It keeps me sane and gives me a sense of control in my life. My question is, when do you think I should start adding weights to the mix? My dietician said I should wait until I lost more weight. Your thoughts?

Thanks,

Nick

"It's All New"....from what I've read, whey is a faster digesting Protein, which makes it more ideal for your post-workout shake. Casein is said to be slower digesting.... for whatever that's worth. I've taken casein in the past and usually right before bed since it digests slower. Whether there is any real difference in them, I don't know, just what I've read and heard.

Thanks for info on casein. I was looking into it and read about it's ability to slow down the breaking down of protein for better protein absorption. So, you really didn't notice a difference when you started drinking it?

Thanks for info on casein. I was looking into it and read about it's ability to slow down the breaking down of Protein for better protein absorption. So' date=' you really didn't notice a difference when you started drinking it?[/quote']

I've noticed my body does a lot better when I drink my nightly chocolate casein Protein shake. I swear every time I am consistent about it the scale stays lower and I wake up feeling tighter. When I am not consistent because I screw up the timing on my evening meals, I wake up puffier and sometimes stall or up in scale weight. Not that this is conclusive evidence, but drinking specifically casein Proteins near bedtime always seems to help me.

Hey aroundhky,

I'm a guy and I was sleeved 3.11.13. I have been doing cardio with great results. I really enjoy working out. It keeps me sane and gives me a sense of control in my life. My question is, when do you think I should start adding weights to the mix? My dietician said I should wait until I lost more weight. Your thoughts?

Thanks,

Nick

Congrats on having the surgery! I hear ya on the working out and the sense of control it brings! I started lifting a little earlier than I was supposed to. My Dr told me about 4-6 weeks weeks post op, but I started about 2-3 weeks post op. The reason he wanted me to wait was only due to the fact that my abdomen had been cut on and cut through all layers, requiring a slow recovery process and he didn't want me to strain a lot in fear of ripping through the newly repaired (sutured) muscle tissue. So with that in mind, I went to the gym just a couple of weeks after surgery and really doing nothing but going through my lifting motions with no weight for a week or two. By no weight I mean, instead of loading up a barbell with big plates and doing military presses like before surgery, I just used the barbell which I really couldn't even feel. But it helped my muscles know that they were still needed. I did this for a couple of weeks and gradually added a little weight at a time until about 2 months post op it started becoming a real effort to lift. Then about 5-6 months post op after lifting pretty heavy in months 2-5, I was just about back to my original pre-op strength. Just keep in mind, the first few months after surgery are really aimed at maintaining muscle, which is really all you can hope for during rapid weight loss. One the weight loss slows, you can actually add strength/muscle if done correctly and nutrition is optimal.

With that said, I would really take into account what your dietician says and TRY to adhere to that. Or at least maybe find out why he/she wants you to wait and then decide based on all of the information that you have. Perhaps they want you to burn as much fat as quickly as you can, because once you start consistent resistance training, the weight loss (not fat loss) slows. Just a few ideas.....good luck!

Thanks for info on casein. I was looking into it and read about it's ability to slow down the breaking down of Protein for better protein absorption. So, you really didn't notice a difference when you started drinking it?

Not really. But again, I don't think I gave it enough time before my small tub of casein ran out and I failed to buy more. I've been meaning to circle back around to it and use it some more. I think I will try it again soon.

Thank you! I appreciate the input. Is there a reason that whey Protein is a better option than a mixture of casein and whey? I get conflicting advice about this.

I got a better Multivitamin (the gummies just don't count as quality Vitamins is my guess), and an Omega 3-6-9 supplement. I am eating fish several days each week, starting just recently. Salmon once a week, tilapia twice. Maybe I should eat fish more often?

My joints are constantly popping while lifting - I have no idea if that is just the way it is, or a sign that I need something different in my diet or something of the sort.

Thanks again!

Joints popping is often indicative of range of motion issues or a lack of strength where the ligaments connect the joint or tendons insert......stretching/yoga would likely help. Those ligaments are going to remodel slower than you're going to put muscle on....so listen to your body...it is a process. Take care.