Can real muscle growth be achieved when on a post-op 650 calorie diet? I am just over three months post-op, have lost 74 lbs, 94 lbs total. I do strength training with a trainer three times a week and cardio five times a week. Because my target weight loss was 225 lbs, I am still on a diet of 600-650 calories, 100-125 grams of protein,15-20 grams of carbs and 15-20 grams of fat per day. During my weight loss, I have lost over 17 total inches but almost 40% of that is muscle loss. I am prone to stalls that last for two weeks. I work out extremely hard but am completely frustrated that I have no muscle growth to show for it. Any thoughts or suggestions are most welcome.

I asked myself this question. I've lost a total of 80lbs..230 to 150, which is my goal weight. And I'm still loosing a pound here and there. When I had the sleeve done, I was 200lbs and I didn't exercise during this 2nd time around because I didn't want to lose weight too fast. Now, I'm flabby. I've alway been solid, I look smaller than I actually weigh. I've lost a lot of muscle. My butt is sagging, my thighs have more cellulite than I did before surgery..kinda depressing.

I doubt I'm getting in the recommended Protein intake. I'm 9 mos post-op and still don't eat much..

I guess I'll get some muscles back one day :/

I recommend that you start getting you protein in first. Once you are getting enough protein then start adding daily walking. Once that becomes a habit then find your way to a gym and get in some program. After doing that for a while then you can reduce the flab and sag that you mentioned.

I am deployed atm, I do have access to a gym but it is very basic, dumbells, barbells, a few basic nautilus type machines. Would planking be considered compound lift?

I am deployed atm' date=' I do have access to a gym but it is very basic, dumbells, barbells, a few basic nautilus type machines. Would planking be considered compound lift?[/quote'] Wondering if calisthenics won't work for you then? Don't need anything but your own body weight, all the popular exercises (burpees, push-ups, planks etc) are compound exercises that need no equipment, and all build muscle.

Edited October 11, 201312 yr by gamergirl

Globe.....not sure if you're able to do these where you are, just a few of the many lifts you can do with that equipment......

-pushups and dips (shoulders, chest, triceps)

-dumbbell/barbell deadlifts (core, legs, traps, almost a full body lift)

-dumbbell military press (shoulders, chest)

-pull ups (upper back, lats) *will need a bar somewhere

-barbell bent over rows (upper back, rear delts, rhomboids, lats)

-sit ups/crunches (abs, obliques)

-dumbbell squats (quads, hamstrings, glutes) *can hold the bumbbell at your chest or for an even higher degree of difficulty, you can hold it over your head and squat, just don't drop it. Overhead squats along with deadlifts, are probably the ultimate full body lifts as they bring in all kinds of other muscles and stabilizers for balance.

And like you mentioned...planks.....

Also, if you have access to kettlebells in addition to the equipment you already have........you really wouldn't need anything else.

HKY, are all of those considered compound exercises?

Yes, some of the best compound lifts in my humble opinion.

So many good compound exercises can be done with barbells and dumbells:

Full or box squats. Works quads, glutes, hamstrings, and lower back.

Lunges. Works quads, hamstrings, glutes, and calves.

Full clean and press. Work almost everything except for chest and biceps.

Push Press. Works quads, triceps, and shoulders.

Do a combination of these plus something like incline and flat bench pressing for your chest, and I guarantee that you'll be able to build more muscle and see definition than something like Zumba or Cross-fit.

I personally dislike utilizing any machines when I'm doing resistance training. You're better off using barbells and dumbells to build better form and balance. You also control the range of motion in which you are working.

Edited October 13, 201312 yr by Tikva

So many good compound exercises can be done with barbells and dumbells:

Full or box squats. Works quads' date=' glutes, hamstrings, and lower back.

Lunges. Works quads, hamstrings, glutes, and calves.

Full clean and press. Work almost everything except for chest and biceps.

Push Press. Works quads, triceps, and shoulders.

Do a combination of these plus something like incline and flat bench pressing for your chest, and I guarantee that you'll be able to build more muscle and see definition than something like Zumba or Cross-fit.

I personally dislike utilizing any machines when I'm doing resistance training. You're better off using barbells and dumbells to build better form and balance. You also control the range of motion in which you are working.

I have to differ with you on the cross fit comment. First, Zumba and cross fit are not even comparable. Zumba is to cross fit like walking is to sprinting up a hill. They are on completely different levels. And secondly, all these compound lifts are part of cross fit. A small subset of cross fit. Other then this, I agree that these are good compound lifts for building strength and muscles. Your comments about using free weights and not machines are spot on. I would also recommend body weight exercises. They are very powerful in building strength and muscles.

what are some good body weight exercises? I can't use the barbells as I do not have a spotter/workout buddy

what are some good body weight exercises? I can't use the barbells as I do not have a spotter/workout buddy

Pull ups, dips, crunches, push ups, squats, etc. May need some assistance with those first two exercises.