Building muscle post surgery

[CharmedRyan 18]

I've been back to the gym now for a couple months... I want to build muscle to replace the fat I've lost and help with any loose skin. I'm 6 months post op. How many grams of Protein are you taking in a day to build muscle? I'm really trying to build as much muscle as I can. I'm 140lbs down and I feel amazing. I just want to push myself now. Any help on this is appreciated!

[dlappjr 467]

Good question. I am watching this now. Hopefully someone with experience will chime in. I just started at the gym a couple weeks ago. I am regularly getting 100g Protein per day, but once I lose more and want to really add muscle, I bet I will need more than that. I think it also helps to know when to consume it too. I read in a Protein pamphlet that The Vitamin Shoppe put in my last bag, that you want whey Protein: After you wake up in the AM, Before a workout, after a workout. Then you want Casein Protein before you go to bed. Casein takes longer for your body to breakdown, thus your body will not breakdown your own protein while you sleep. At least that was the case this article made. I also found this link helpful to me for many reasons, Protein Intake being one of them.

The Best Diet Plan To Lose Fat, Build Muscle & Be Healthy

The Ultimate Weight Training Workout Routine

Edited October 22, 2015 by dlappjr

[BigViffer 3,544]

It's really difficult to build muscle while losing weight. You still need the same amount of Protein as far as % of total calories. The problem is that you can only take in so many calories during this time. The best thing you can do for yourself is to go slow and look for strength and not size. Stamina & endurance are what you want to strive for at this stage. Once you are at maintenance, then you should be able to start adding muscle.

[JamieLogical 8,684]

I've been getting at least 100 grams per day. Since surgery, I've lost about 77 pounds of fat and gained 3 pounds of muscle. Most people who have WLS lose a lot of muscle, so for me to have gained some is pretty good!

[BigViffer 3,544]

I really can't say how much muscle I have added, but I can say that they are more visible now than they were before. I was never competitive, but I was pretty dedicated weightlifter before my injuries started stacking up.

My upper traps and my lats are the areas that I see the most improvement. I want to develop my lower traps and my glutes now though. Since I have lost so much weight, I literally have no @ss.

[IncredibleShrinkingMan 437]

Does anybody know any good tricks for distinguishing remaining fat and loose skin on your body? I am trying to figure out what's going on around my upper arms.

[Dub 9,922]

I am very interested in this topic.

I'm hoping to preserve as much muscle as possible during this weight loss period.

So much to learn.

[Recycled 2,182]

As most have already said, during the beginning or the greater weight loss period, the limited calories will also limit the amount of Protein you're able to get in daily. I choose my foods carefully. Eat Protein first and if there is room, then veggies and stuff. I always use protein supplements like powders, bars and drinks to get in as much as I can. Tried to shoot for 100 or over daily for the first several months. But, supplements add calories too, so you have to watch it.

While you're losing you just want to keep from losing muscle. Building up will come later.

I'm coming up on two years, reached my goal at just over a year and I usually get in over 200 grams of protein a day at around 1600-1800 calories. If I'm working out extra, I try to get extra protein.....close to 300g.

It works too. last March I skied 100,000 vertical feet in 5 days. After twelve years away from the slopes. And I wasn't the least bit tired or sore. It definitely works.

[blashlee 509]

It's really difficult to build muscle while losing weight. You still need the same amount of Protein as far as % of total calories. The problem is that you can only take in so many calories during this time. The best thing you can do for yourself is to go slow and look for strength and not size. Stamina & endurance are what you want to strive for at this stage. Once you are at maintenance, then you should be able to start adding muscle.

I'm sorry but I have to disagree with you a bit here. Technically, it is difficult to "lose weight" while putting on muscle...but that's because muscle weighs more than fat on the body. So while someone who is gaining muscle might not notice drastic "weight loss," they will see fat loss. At my last few doctor's appointments, my weight only changed about 5 lbs from month to month. However my body fat % decreased 3-5% at each appointment and I gained anywhere between 2-4 lbs of muscle mass. Example: 5 lbs on the scale lost broke down to 9 lbs of fat burned and 4 lbs of muscle gained. So, while you're correct, when you're gaining muscle it may slow down your "weight loss," your body fat loss will increase. My doctor's primary goal for her patients is fat loss and muscle maintenance/gain. So while my weight on a scale doesn't shift much, my body is shrinking and sculpting because I'm gaining muscle and losing fat.

[BigViffer 3,544]

You may have been able to fight off muscle loss. You may have been able to maintain and strengthen existing muscle fibers. But for substantial weight gain from increased muscle mass, there is just no way at 6 months out. I'm talking about lifting and causing muscle tissue to tear and split, then be repaired stronger than before. The only way to do that is with max lift reps and then lots of Protein.

6 months out, you should be at about 1300 calories, max. That is not a weight lifters diet. That is a weight loss diet. At best, the only thing at this stage anyone will be able to do is strengthen existing muscle. To gain muscle, he would need to take in about 1 gram of Protein per pound. If the OP currently weighs 250, that would be 250 grams a day. Multiply that times 4 since there are 4 calories per gram of protein. 1,000 calories a day from just protein. Considering a steak is about 30% protein, he would have to eat 105 ounces of steak to hit that goal.

So as I said before, focus on maintaining your muscle for now. Tone it up as best you can, but wait until at least a year out before trying to pack on the bulging muscles.

[JamieLogical 8,684]

My doctor's primary goal for her patients is fat loss and muscle maintenance/gain. So while my weight on a scale doesn't shift much, my body is shrinking and sculpting because I'm gaining muscle and losing fat.

My nutritionist was the same way. She was MUCH more interested in me reaching my body fat percentage goal than my weight goal. And I did in fact reach my body fat percentage goal way before I reached my weight goal. She wanted me to get below 25% body fat which I did. By the time I reached my weight goal, I was down to 22% body fat.

[dmedic72 130]

I had my VSG on 10/14. I started working out with a trainer 4 months before surgery. I lost 55+lbs prior to my surgery. I am very concerned about minimizing lean muscle loss.

Bottom line? Muscle will be lost initially. Building muscle while on a caloric deficit is not happening.

What I've done is the following:

1. Be diligent about Protein intake.

2. Continue resistance training as tolerated, post surgery.

3. I met with my urologist to optimize my testosterone levels for my current weight. (I was already on TRT). He put me on HCG injections.

4. When I'm reach my goal weight, I'll try mini bulking and cutting episodes. Mass builder shakes with concentrated calories are available. If needed, they can be used, sparingly.

I'm not quite a month out yet, but I'm getting really close to where I need to be, weight wise. I really am getting a little nervous about losing too much weight.

I'm keeping up with my trainer and nutritionist to maximize results and manage my angst.

My goal is 100 gms Protein every day, minimum once I heal a little more.

[dmedic72 130]

http://www.bodybuilding.com/fun/catbulk.htm

Found this and thought it might contain nuggets of useful information.