Jump to content
×
Are you looking for the BariatricPal Store? Go now!

Is it possible to build muscle after the sleeve? I'm about to find out.



Recommended Posts

A bit about me: I had the sleeve surgery in December 2017 period. I've lost a total of 181 pounds since last May, and now I'm looking to gain some muscle mass. I'm currently sitting at 225lbs pounds and 6'2.5" tall.

So many unanswered questions of not been able to find good responses to. Things such as how to start eating any calorie surplus now that I want to add muscle. Will I be able to eat enough to add muscle? Follow me on this thread and I will track my journey for any others that may follow the same path.

Starting status:

8/17/18 - 225lbs

31843.jpeg

Edited by BlueCrush

Share this post


Link to post
Share on other sites

Today was legs day:

3 sets of dumbbell lunges

3 sets of machine hamstring curls

3 sets of dumbbell squats

3 sets of dumbbell calf raises

3 sets of machine leg press

3 sets of machine leg extensions

Today's top workout tracks:

Nothing More - Don't Stop

Avenged Sevenfold - Bat Country

Volbeat - Seal the Deal

Legs current state:

20180820_203852.jpg

Share this post


Link to post
Share on other sites

1st Congrats on your success. 2nd GREAT idea for a thread. I was just cleared today to start working out "lightly". I'm only a month out so no where near goal but plan on lifting lighter weights with higher reps for now. I havn't been near weights in quite some time. As my body adjusts I will lower the reps and raise the weight amounts to help build muscle mass. Without researching it I couldn't give you any good answers to your questions, sorry. I'm sure you'll get the answers once some of the more experienced members see this thread.

Again gotta say, Love the idea of this thread. Not only to help others looking to build muscle mass but also for yourself, to track your progress. Best of luck to you sir!!!!!

Share this post


Link to post
Share on other sites

Thank you, J San. I'm looking forward to see how this progresses.

Share this post


Link to post
Share on other sites

On 8/19/2018 at 11:31 PM, BlueCrush said:

A bit about me: I had the sleeve surgery in December 2017 period. I've lost a total of 181 pounds since last May, and now I'm looking to gain some muscle mass. I'm currently sitting at 225lbs pounds and 6'2.5" tall.

So many unanswered questions of not been able to find good responses to. Things such as how to start eating any calorie surplus now that I want to add muscle. Will I be able to eat enough to add muscle? Follow me on this thread and I will track my journey for any others that may follow the same path.

Starting status:

8/17/18 - 225lbs

31843.jpeg

If you haven't check into the "Weight gainer" Proteins, high calorie options for building muscle, these are going to be key with limited room for consumption, not like we can pound a few steaks right!

Share this post


Link to post
Share on other sites

Very true. It's hard to eat high calories while eating clean with the sleeve. Yesterday, I finished out at 1508 calories, 134g Protein, 117g Carbs, 58g fat.

I have some custom oatmeal from truenutrition being delivered today which has Protein Powder mixed in. I'm planning to add some PB2 powder into it as well. That should give me about a 400 to 500 cal. bowl of oatmeal for Breakfast with about 30g of protein. I'm also going to do some experimenting with nuts and Peanut Butter into meals to increase cals.

Edited by BlueCrush

Share this post


Link to post
Share on other sites

Today was arms and back day:

3 sets of dumbbell curls

3 sets of machine bicep curls

3 sets of hammer curls

3 sets of tricep rope pulldowns

3 of tricep skullcrushers

3 sets of bench dips

3 sets of lat pulldowns

3 sets of dumbbell deadlifts

3 sets of machine rows

Today's top gym tracks:

Stone Sour - House of gold and bones

Metallica - Master of puppets

Current arms and back pics:

20180821_210227.jpg

20180821_210311.jpg

20180821_210542.jpg

Share this post


Link to post
Share on other sites

Today was chest and shoulders day:

Three sets of incline dumbbell bench press

Three sets of dumbbell chest flies

Three sets of machine bench press

Three sets of military shoulder press

Three sets of dumbbell front shoulder raises

3 sets of dumbbell shrugs

Today's top workout tracks (was feeling the 2000's hip hop today):

Nelly - Hot in Here

Dr. Dre - Forgot About Dre

Chest and shoulders current state (these are the body parts I'm most self conscious about as most of my loose skin is in my moobs and stomach):

20180822_224141.jpg

Share this post


Link to post
Share on other sites

I've been following the same routines above twice per week (6 workout days and a rest day 7). I'll report back in a month with progress pics and may change up the routine from there.

Share this post


Link to post
Share on other sites

IMG_0001.mp4I'm meeting with a sports registered dietician who understands bariatric patients next week about just this. I'm down about 140 pounds and I've taken my body fat from about 50% to 30% (which is pretty good for a 57 year old mother of two). However, what I'm learning from working with two personal trainers is that to really build muscle mass and replace fat, you need to add carbs (I know - it goes against everything we think) but as I understand the metabolics of it, if you do not have enough carbs in your diet your body cannibalizes muscle for energy rather than the fat. But I have been frustrated with finding the right balance of carbs to make this happen without going down the slippery slope because they are crack to me.

Timing of Protein and carbs around your workout is important as well. You should have some kind of protein within an hour after a workout (usually I go for one of those Muscle Milk kind of things at about 30 grams and 200 calories) and Fiber rich carbs an hour or so before and starchy carbs and hour or two after.

I say this from the standpoint of someone who is 5'3" and now 152. I am a nationally ranked foil fencer in my age group (started fencing after surgery) and I fence 6-7 hours a week and am in the gym doing a crossfit-type class with olympic lifting 3 hours a week, Pilates 1 hour a week and agility/speed/other strength at least one other hour a week.

I spoke with my bariatric nutrition team (all really great RDs) and no one there had experience with feeding a post-bariatric athlete. It took a lot of phone calls, but I found someone who is in my health plan so I can have her visits covered. You may want to speak with your team.

DO NOT EAT ALL OF WHAT YOU BURN! Some of what you burn yes - but not all.

Here's a video of me doing a clean and split jerk from about a week ago. Weight is low (55 pounds) but I'm still learning technique. Did I ever thing I'd be able to do this? Nope. ( Back Squat 215, Deadlift 195, Front Squat 165 - current body weight 152).

IMG_0001.mp4

Edited by Diana_in_Philly
Goofed up adding video

Share this post


Link to post
Share on other sites

Amazing @Diana_in_Philly !!! That is a hell of an inspiring clip. You look great. I was reading the part where you were listing all that you do for workouts and I laughed because I thought of the saying "I don't have time for workouts". It's the exact opposite for you. You must be saying "I don't have time for ......" to a lot of other things. Congrats to you on your success and keep killing it.

Share this post


Link to post
Share on other sites

2 hours ago, J San said:

I thought of the saying "I don't have time for workouts". It's the exact opposite for you.

Not making the time for myself is what got me to 300 pounds in the first place. Never again. All the gym work I do is to support my fencing - I've set a goal to try to qualify for the women's national team for my age group when I'm in my 60s. My first shot will be in 4 years. I plan to fence at least 2 tournaments a month this season, starting in September - my husband will be running the Navy Half Marathon in DC (he's lost 60 pounds on this journey with me) and the day before his race I'll fence an event in Falls Church, Va. In April, he came to a National tournament with me in Richmond and ran a half marathon that weekend. This has become our recreation. (It helps that we have one kid in college away from home and the other is now high school age and pretty self sufficient and doesn't mind late dinners.)

Share this post


Link to post
Share on other sites

Create an account or sign in to comment

You need to be a member in order to leave a comment

Create an account

Sign up for a new account in our community. It's easy!

Register a new account

Sign in

Already have an account? Sign in here.

Sign In Now

  • Trending Topics

  • Recent Status Updates

    • Mammysm

      I am   finishing up all I have to do to have the Loop Duodenal Switch. I have had a Sleeve which didn't work out well for me and I gained some weight back. My Dr. Suggested the Loop. So only thing I have left now is hearing back from my Bariatric Dr. With an appt. But I would love the be able to talk to some people who have had/going to have/going through process of the Loop Duodenal Switch. Forums? Support Groups?
      Thank You 
      Donna Smith
      · 0 replies
      1. This update has no replies.
    • cutethickmoma

      Ok Bariatric Pals it's been a long time! I'm back and in need of help had the sleeve done back in 2013 regained some weight current 280 looking to have a revision done. Any suggestions 🤔 
      · 0 replies
      1. This update has no replies.
    • KTNCANDY

      6 days post op..
      Hight..5'4
      Highest weight...350lbs
      Pre op weight ..315 on 2/15/21
      Post op weight.. 335   2/16/21
      Day 6
      -10.. 325
       
      Alot of swelling.  But up and about.  Started full fluid diet today. 
       
      · 0 replies
      1. This update has no replies.
    • Annie2021

      Waiting for a sleeve.... any comments on positivity ?
      · 2 replies
      1. Grayce

        Just keep in high spirits. I'm 9 weeks post op and I'm glad I did it. Do you have a surgery date?

      2. Neensyb

        7 weeks post op here. Take one day at a time.

    • CrowLuv

      It's been so long since I came here and I'm disappointed in myself for that, it's such a wonderful forum with amazing people. 
      But I'm back with exciting news: I had my surgery in August of 2019, and I met my goal of 180 by the fall of 2020! And even better: as of today I've far surpassed my initial goal and am now at 156lbs!
      In hindsight, I made the goal of 180 never dreaming I would be able to go below that, and yet, in the back of my mind I always knew that somewhere in the 150s would be the absolute ideal for me, I just never thought that would be a possibility, even with this surgery. So this is a dream come true for me!
      The mind is a very powerful machine, and I guess my mind clearly said "we're not done here" when I got to 180. I didn't even try to get below it, to be perfectly honest - it took no effort on my part, the weight just kept (keeps?) melting off of me. 
      That sounds like the worst kind of humblebrag, almost cringe-level - but I truly don't mean it that way. It's just that I'm just completely gobsmacked! I never in a million years expected this to happen!
      More good news: I started exercising with a program I'm obsessed with called Essentrics last October - heck, I've only missed a handful of days since I started. I never in my wildest dreams thought I'd be so excited about working out, that it would be the highlight of my day, even. But it is! I always haaaated exercise! But this program is downright enjoyable and I always feel something akin to euphoria at the end of my workouts. That's not an exaggeration. It's possible that doing this is why I kept losing weight, but I'm not sure, because it's not cardio-heavy at all...it's more like just stretching and moving your body, I guess kinda like a more "active" form of yoga, but NOT yoga, it's hard to describe honestly. Nothing fancy, it just really feels good for my body, I can't say enough about it. I can't imagine it burns that many calories since there is very little cardio involved, but I don't know because I don't do math and that's that lol.
      But now I have a new goal, and it's a big one: get back to a nutritious, healthy diet (maintenance I mean, not active weight loss). I'm embarrassed to admit it, but I have to be brutally honest with myself, and this is the ideal place to do it - the fact is, my diet SUCKS. I haven't even tried to eat healthily for quite awhile now. I'm so ashamed of myself just typing that out, but I need to face it and admit it to myself before I can fix it.
      I haven't participated on this forum for way too long, and that was a mistake. This forum is amazing and filled with such great people who always inspired me so much!
      So now I'm back because, even though I'm at my goal, the fact is, this is a lifelong journey - it's not just the weight loss part, it's so much more than that. I need help getting my diet back on track. I need the inspiration and excellent advice I always found here. Just because I'm at goal doesn't mean I'm done - far from it.
      So although I'm embarrassed that my diet (currently!) sucks, I can at least give myself credit for finally admitting it and setting my intention to change that. Being at goal weight does NOT mean I'm healthy. It's great that I'm exercising, but if I'm not giving my body the nutrition it needs, then I'm only hurting myself. If I took the giant step of having bariatric surgery, I owe it to myself to follow through with the WHY I did it - which was to become healthy again - and that is sooo much more than a number on the scale.
      I'm ready to make the changes necessary to get myself into the healthiest state possible. I won't be perfect, nobody is, but it's time for me to truly commit to giving my body the healthy nutrition it deserves as best as I can. I don't know where to start though, it's like I need an entire education about it. But I'm ready and willing to learn.
      I'm so happy to be back here because I know that inspiration is found everywhere here in this forum.  
      · 2 replies
      1. kunkelgw

        Welcome back and congratulations with your added weight loss. That is so wonderful.😀

      2. CrowLuv

        Thank you so much! :)

  • Recent Topics

  • Most popular:

  • Together, we have lost...
      lbs
    ×