Intense Exercise

[GrrlAnn 177]

I need some advice from any of you that do regular intense exercise. I go to Burn Bootcamp 4-5 times a week. Each session is 45 minutes (weight lifting, cardio, running, jumping, etc) - very intense.

My nutritionist said to increase my Protein to 80g/day. After I contacted her explaining my difficulty in keeping calories

I'd like to hear what works for you with regard to nutrition and hydration. What you have heard from your doctor/nutritionist? Did you modify your nutrition? Do you eat or drink certain things before or after exercise?

Thanks!

[BigViffer 3,544]

I'm not sure how to answer or what exactly you are asking. Are you not hitting the Protein goal or do you need more energy for the workout?

[sabs 10]

Just curious, where are you in your surgery journey? I'm a couple months out and returned to swimming a couple of weeks ago. I find that I'm doing great, except I run out of gas after about 45 min....not the tiredness that I had before surgery, but this is literally like I'm just out of energy. So I'm also seeing what everyone says

[GrrlAnn 177]

I am trying to find best practices. Things you've found that help you lose weight and build lean muscle without starving your body.

Most people at 2 months out have an 800 calorie/day target. But I haven't found a lot of information about how to change your nutrition/eating habits when you are doing intense exercise. I'd like to compare what my nutritionist told me versus what other people have been told as there is lots of variability between doctor's offices.

Any advice you have on what has or has not worked for you would be appreciated. Maybe things like... I have to eat X amount of Protein or drink X amount of Water before/after going to the gym. If I eat less than X calories I stall.

[GrrlAnn 177]

Just curious, where are you in your surgery journey? I'm a couple months out and returned to swimming a couple of weeks ago. I find that I'm doing great, except I run out of gas after about 45 min....not the tiredness that I had before surgery, but this is literally like I'm just out of energy. So I'm also seeing what everyone says [emoji6]

I am about 9 weeks postop. I find some days I can go the full 45 minutes and be tired but not dead . Other days I start to fade after 30 mins. Not sure if it's nutrition, lack of sleep or other factors. I definitely feel that since about 6 weeks I have been fully recovered from the surgery itself, so I don't think it's that.

[Delta_35 129]

I usually have a Protein Shake after lifting and it works wonders! Definitely gives me a boost and replenishes me!

[sabs 10]

13 minutes ago, GrrlAnn said:

I am about 9 weeks postop. I find some days I can go the full 45 minutes and be tired but not dead . Other days I start to fade after 30 mins. Not sure if it's nutrition, lack of sleep or other factors. I definitely feel that since about 6 weeks I have been fully recovered from the surgery itself, so I don't think it's that.

Yeah, I'm guessing part of mine is nutrition, so I try to eat some Protein and carbs right before I swim, but it doesn't seem to be enough. And since I'm just starting back up again, my coach is taking it easy on me...I'm nervous about having to go longer/harder. So it would be nice to be able to figure out how not to fade!!

[BigViffer 3,544]

It is completely normal to be tired, lose energy, and just be downright exhausted the first several months post op. Add to that exercise and your ass will be wiping out your tracks. I remember many times falling asleep in my chair at home by 7pm. Right now, your reduced caloric intake is literally being expended just to cover your routine activity. Anything above that is the calorie deficit that gives us the honeymoon phase of weightloss. This is why it is so difficult to build muscle early on.

Now, if you are going to be working out (especially if with high intensity) you are going to need carbs. It's just that simple. I know it goes against the bariatric diet mantra of Protein first, but it's the truth. It is also why I don't recommend high intensity workouts so soon after surgery. I can eat a half cup of oats 20 minutes before lifting because I know from experience that I am going to hit my 150-200 gram protein goal. But if you are still spotty on hitting that goal, you may not want to risk it.

Learn to love grilled or baked fish. tuna packets are great sources too, but you should only have about 5 oz of tuna a week because of the mercury content. Most fish is basically pure protein. Oats and shredded wheat are good grains for carbs. Basically eat out of necessity and not for flavor and variety. That comes much later.

As for my Fluid intake recommendation, if you are awake and it has been 30 minutes since you've eaten, you should be sipping some Water. Never pop, diet or otherwise. Again, MY RECCOMMENDATION, anyone else can do whatever they want.

[Newme17 3,444]

11 minutes ago, BigViffer said:

Right now, your reduced caloric intake is literally being expended just to cover your routine activity. Anything above that is the calorie deficit that gives us the honeymoon phase of weightloss. This is why it is so difficult to build muscle early on.

I was under the assumption that I could get right back in to intense exercise (because that's how I like to roll) sooner. Seeing that my caloric intake will be reduced drastically, (how did I not think of this before!!!?) I now know I'll have to take this into consideration early on. Poo...I was hoping to get back in the gym a bit more than what it seems I'll be doing. Walking will do for awhile. Light weights maybe too?

Thanks for the info!

Edited March 28, 2017 by Newme17

[GrrlAnn 177]

It is completely normal to be tired, lose energy, and just be downright exhausted the first several months post op. Add to that exercise and your ass will be wiping out your tracks. I remember many times falling asleep in my chair at home by 7pm. Right now, your reduced caloric intake is literally being expended just to cover your routine activity. Anything above that is the calorie deficit that gives us the honeymoon phase of weightloss. This is why it is so difficult to build muscle early on.

Now, if you are going to be working out (especially if with high intensity) you are going to need carbs. It's just that simple. I know it goes against the bariatric diet mantra of  Protein first, but it's the truth. It is also why I don't recommend high intensity workouts so soon after surgery. I can eat a half cup of oats 20 minutes before lifting because I know from experience that I am going to hit my 150-200 gram Protein goal. But if you are still spotty on hitting that goal, you may not want to risk it.

Learn to love grilled or baked fish. tuna packets are great sources too, but you should only have about 5 oz of tuna a week because of the mercury content. Most fish is basically pure protein. Oats and shredded wheat are good grains for carbs. Basically eat out of necessity and not for flavor and variety. That comes much later.

As for my  Fluid intake recommendation, if you are awake and it has been 30 minutes since you've eaten, you should be sipping some  Water. Never pop, diet or otherwise. Again, MY RECCOMMENDATION, anyone else can do whatever they want.

Thanks so much! This is very very helpful!!

If you are getting 150-200g of protein plus carbs, how high are your calories? Or do you not worry about them if your hitting your goals with healthy foods?

[BigViffer 3,544]

@GrrlAnn - Here is an excerpt from my log:

I usually range from 2000 to 2500-ish. That's just my summary page, the rest are there:

Yes, I take this shit serious. And I'm a data nerd.

[OutsideMatchInside 10,166]

I really don't think anyone can realisticly eat and drink enough before 6 months for intense exercise and I would say 9 to be safe.

You just don't have the stomach capacity to eat and enough and you can't replenish you Water fast enough.

I did Cross Fit for a while but I was about 10 months out.

You don't need an intense workout to lose weight. If anything it seems to stall more people early on because you can't eat enough calories than it helps.