I am at a lost for workouts right now. I am currently only ingesting about 600-700 calories a day. I have tried to increase my food, but eating more physically hurts. I want to be able to do cardio and weights, and for the past 2 weeks I was doing cardio 5x week and weights 3x week. I am very concerned though since I am burning more then i am taking in and from what i have heard, that makes the body go into starvation mode. Should I just stick with cardio until I can eat more? Or should I continue on my current schedule? Any suggestions will be helpful.

There is no way that you will be able to consume enough protein/calories to build muscle mass this close to your surgery date. You'll be able to stave off atrophy, but not make any strength gains. My recommendation would be to continue making strides in your weightloss honeymoon phase. There will never be another time in your life where it flies off like it will the first year. Take advantage of that.

Once you are further out and your daily calories are well north of 1,000 then you can try the weights again. Right now, your 600-700 calories is below your BMR which is why you are losing weight so quickly. For any sort of strength gain, you have to be at a caloric surplus.

Hope that helps.

'Burning more than you put in' doesn't lead to starvation mode, it leads to weight, and specifically fat, loss. You'll be able to work out when your body's ready.

My doctor said to lift weights more than cardio because you don't want to lose muscle. I do weights 4x a week with one day of cardio in the middle to rest.

My doctor told me I don't have to over exert myself with cardio, so walking is fine as long as I'm moving. I could not get on an elliptical or bike my first 3 months. Take it easy on the weights & get your daily protein goals everyday to maintain your muscles.


Height: 5'0"
Weight for WLS consultation: 216 lbs.
Surgery date: 2/13/17
Goal: -71 lbs for healthy BMI (about 145 lbs).
Current weight: 145 lbs, now ready to lose 15 more past goal.
My profile picture is not me. It's my "FITspiration" body.

I went to the gym yesterday for the first time since surgery and I was done. Walked on the treadmill for 25 minutes and bike 10 and had to push myself. Im 4 weeks post op. Energy was low.

I am 5. 1/2 weeks out. Joined the ymca a couple of weeks ago. I met with a personal trainer and told her I had surgery, limited to 10 lbs lifting until next week. I told her I wanted to strengthen my core so that I don't end up with too much awful loose skin and to strengthen my upper arms. She gave me this routine: treadmill starting at 30 min. Wall push ups 2 sets of 15, laying on an exercise ball core flexed and hips up lifting 2 5 lb weights from my chest up (2 sets of 15) standing with feet hip distance apart core tight but up and lifting 2 5 lb weights up from the floor - 2 sets of 15. And planking I started at 30 seconds working up to a minute.
So far it's going good. I feel like I've had a workout but am not wiped out. I'll add new exercises as I recover.
She said that would help the core muscles be strong and I'd probably need to have my apron removed at some point but the muscles underneath would be strong.
I'm trying to keep my protein up but I am having a hard time with it. I know recovery and workouts will go better if I can get more protein in!


Mich W
Hw 223, SW 217 CW 195 GW 135