Hi lifters and builders,

For those who don't know-I am 28 months post op, up 20 lbs from my lowest. I have decided that I really want to get into lifting and building. I have a LONG way to go but I have a quick question before I see a new Dietitian tomorrow.

I want to ask her to help me set up some sort of eating plan to help me get back on track to lose. However, my gym has a package deal to see their RD AND get 5 sessions with a trainer each month so I"m doing that too. I really wanted to see the bariatric RD first.

I want to know what supplements are recommended/ which ones will help gain muscle but tone also. SO many things online. I also read Oxygen magazine and there are different products on about every page- I just have NO idea what they are for or how to use them!

Can anybody here that is a lifter or body builder give me any advice about this? I have powders?utm_source=BariatricPal&utm_medium=Affiliate&utm_campaign=CommentLink" target="_ad" data-id="1" >unjury Protein & Quest bars. I just don't know the specific things I should be doing for muscle recovery and build, etc.

I would like some specific info to run by her tomorrow and see if this will be any help at all, and if I don't feel like she is much help then I'll turn my efforts towards the Dietitian at my gym and my training sessions.

THANKS in advance

At this stage of your program, do not worry about supplements. A supplement will not give you big muscles or "tone" anything. Only hard work does that. The only replenish what you use or provide whatever is missing in your diet. Don't get me wrong, if you are busting your ass every week on the weights, hitting your nutritional macros and maxing out your weights, a supplement will give you more growth. But that is a year (at least) away from where you are now.

You really only need to focus on your macros in your diet. If you are going to be lifting weights, you are going to need high amounts of proteins and fats. Yes fats. Just make them good ones and you will be fine. If you are working the weights at the limit of your strength, you will burn the calories.

As a side note, I just want to go on record to say that even if you lift at your max for the next year, you are not going to turn into one of those grotesquely muscular woman. That kind of result takes more than just BCAA's and whey protein! Case in point:

https://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/

This girl is awesome. She's a little 130 lbs kid that deadlifts 300lbs+! She doesn't look grotesque either. I'd say she is just a cutie!

25g of protien post heavy lift worked best for me. That has always been my goal within an hour. Just be careful that you think you can eat more just because you worked out. That will stall the progress.

...Just be careful that you think you can eat more just because you worked out. That will stall the progress.

In the beginning that will be true. But if she is wanting to build muscle she will eventually have to starting eating more. I am currently having trouble building muscle because as hard as I try I cannot seem to eat more than 2300 calories a day. It's definitely a balancing act. You don't want to get into the habit of grazing, and you can't gorge yourself on a single meal.

Trying to get strong and losing fat at the same time is hard. If this were a person who was in the first couple months out from surgery I would recommend they just stick with losing fat and maintain muscle mass as best they can.

Thank you both for your input! I met with my new dietitian and she was awesome, gave me some great ideas for post workout options.

I also met and hired a new trainer who i really think will be great for me. She gave me some great info as well.

I took the info from the trainer to the RD and she reviewed it. They are in agreement. So I feel great. There are some minor changes needed to my Protein intake and carb intake, and the RD changed the Protein powder that I was using to a different one from GNC that includes some additional amino acids and has a higher protein content. She also advised me to continue using unjury in the mornings.

So I am off to a great start. Thanks again!!!