bambam31

You're already seeing the changes in the mirror and that will continue on a regular basis as the fat burns off. I think your doing all the right things. You're eating a good amount of calories and exercising, a combination which will protect your muscle while you burn off the fat. The rate you're losing is not bad at all, and is likely keeping the ratio aimed primarily at fat loss. Keep up the good work! Brad

I believe it is possible to lose fat and gain some lean muscle tissue in a time period (say 8 weeks). But they are opposite processes so "at the same time" so to speak is not physiologically possible. You have to create periods devoted to each. losing 8 pounds, for sake of argument, in a four week period between fills - while gaining two solid pounds of muscle in the same period - is just not going to happen, regardless of your exercise. In fact, exercise creates oxidative stress, which is a catabolic component. Beyond a certain tipping point, more exercise can actually make it harder to gain muscle. Building muscle requires an anabolic environment. A large active man, eating even 1700 calories a day, is not going to create an anabolic environment - regardless of the macronutrient breakdown of the 1700 calories. One of the sources (Will Brink) that I have applied to my journey states, "Total calories dictate HOW MUCH you gain or lose - and macronutrient types and ratios dictate WHAT you gain or lose." I have likely added lean muscle tissue through my journey because I cycle my calories - and have done so now for almost 2 years. But I have paid great attention to detail in order to create periods favorable to an anabolic environment. Most of us already have muscle more beautiful than we realize - they're just covered by a thick layer of fat so you can't see them. Good luck! Brad

Ha ha ha... :thumbup: That's a good one... With all due respect to your doc, did he say this with a straight face??? A calorie deficit large enough to create this much weight loss has a ZERO chance of building two whole pounds of lean muscle tissue. They would have reserved credibility by just admitting that one or both of the body fat percentage measurements were skewed. Don't fret over that - you're doing great! Keep up the hard work but do your homework so you understand the journey your body is going through. Good luck! Brad

This is really a tough one. To gain lean muscle tissue you need to theoretically be in a calorie surplus - but to lose fat you need to be in a calorie deficit. My primary exercise was cardio for fat loss (with minimal strength) but now I'm very focused on my strength training (and less cardio). I am consistently able to increase weight so at least the muscle I have is becoming more efficient. The scale and my body fat measurement are continuing a very slow downward trend. I try to stay well hydrated and get plenty of rest. I'm happy with my recovery between workouts. I still have very significant restriction which I'm hesitant to give up - but I know it will eventually be necessary if I expect to have any meaningful muscle gain. I try to never go longer than 3 hours without a complete Protein source. I also cycle my calorie intake. On the lightest days I may end around 1000-1200 calories (rare) and on the heaviest days I may end at 3000+. Heavy days require me to eat steadily throughout the day. The band, at this point, is basically a tool to keep me from binging. I guess I'm basically in a slow long-term cutting phase. Once I achieve a decent body fat % with the muscle I have I will probably have a partial unfill and try a controlled bulking phase - because I'm just about to (if not already at) the point where the band is holding me back. Good luck!

Body fat percentage is probably the best measure of progress - it's far superior to the scale alone. I wouldn't get hung up on exact numbers, rather, look at trends using the same measurement method. Also you'll want to take these measurements under the same conditions (such as first thing after getting out of bed in the morning). The gold standard of body composition measurement is hydrostatic testing. This is impractical for nearly all of us. You can also use calipers to measure skinfolds. Some bathroom scales also bio-electric impedance analysis to measure body fat. Personally, I think calipers are the best compromise of practicality, cost, and accuracy. I've not found the scales to be consistent, but perhaps some are better than others. If your measurement started at 41% at 305 pounds and is now 35% at 280, that would equal a larger fat loss than your total loss, which obviously isn't possible. Not only that, it's impossible for every pound lost on the scale to be 100% fat. A percentage of every pound lost will be a combination of fat, fluids, and lean muscle tissue. You just want to keep the ratio pointed toward as much fat loss as possible. Keep up the hard work! FWIW... I started out at approx. 43% and am so far down around 13% and dropping. Brad

Please deliver this to your manager at once... :thumbup: Brad

Physiologically impossible... Strength training is important, but actually BUILDING muscle while in a calorie deficit is next to impossible. Cardio or interval training will always burn significantly more calories than ordinary weight lifting. Brad

Awesome pics Bob! You are looking great! Brad

I drink low-sodium V8 occasionally but prefer unprocessed vegetables. The time of the day has a big effect on what I can eat. I've replaced lettuce in my diet with baby spinach because it contains so much nutrition. Good luck! Brad

This is a highly variable topic which depends on age, how obese you are, how long you were obese, your underlying musculature, etc, etc, etc... You are going to get responses to this that are all over the spectrum. Some will tell you that if you lose weight too fast your skin will be flabby - others say you it won't make a difference - and so on. Personally, considering that I lost over 100 pounds, I'm quite happy with how my skin has responded. I have areas that I wish were a bit tighter, but I'm still progressing so I may get there. I lost for awhile at a very fast rate - but then settled into a 1-3 pound per week average. I do think a slower rate allows your skin to adjust the best. Other significant factors include exercise, rest, hydration, and nutrition. Good luck! Brad

HRM are far more accurate because you program them to your specific details. Gym equipment is ballpark at best because it doesn't know you from the next person. Brad

Spinning classes are the best bang for your buck cardio you can do IMO... Love it! :blushing: Brad

Initially, moderate to intense cardio was my tool of choice, with minimal strength training. I've now shifted gears and strength training has become the priority. I would consult your surgeon about how soon you can workout without restrictions. Most seem to be in the 4-6 week post op range. Walking and water aerobics are a great way to get started. Good luck! Brad

Most people gain Fluid weight from surgery, then have a quick fluid weight drop in the week(s) thereafter. Then comes the healing period where some lose and some gain. Since the band is installed with no fluid normal hunger usually (not always) returns. Then long term weight loss of generally 1-3 pounds a week (obviously highly variable) begins after achieving satisfactory restriction from fills. This is a very simplistic overview for the majority of bandsters. There are lots of variables. Some people have restriction from the get go without fills and some have to wait many many months to get good restriction. Good luck! Brad

If you don't have adequate restriction then perhaps a fill is in order. BUT... We can't be afraid to eat! Eating too little food is just as bad - arguably worse - than eating too much. Food is fuel period. I agree that most doc's reasoning for no snacks is because they fear the slippery slope theory. We got here because we weren't in control, so allowing snacks to an out of control eater is probably not the best approach. But once you commit to a lifestyle change I would strongly urge you to have a discussion with your doc and/or nut about healthy snacks. I eat best when I eat small amounts every few hours rather than scheduled meals. There is no good reason for a bandster with restriction to have legitimate hunger. Brad

But I do admire his unfiltered offerings! Brad

Duck!!!! :wub: Brad

Rachel, You're doing the right things and asking the right questions. You're knowledge and information base is already deeper than mine was at your stage. You are setting yourself up for success! Good luck and stay focused. Brad

Thanks for sharing. I'm sorry your experience has been awful. I don't think I could decide to go with another band either after all you've been through. I would probably go the VGS route too. Good luck and whatever you decide - don't give up! Brad

Congrats and keep up the hard work! :wub: Brad

Put me in the "disagree" camp... I don't believe the band is an eating disorder... Brad

Congrats Whillow! Keep up the good work. Brad

Congrats on your decision and share your journey! Brad

For every pound lost on the scale, a portion of that will come from Fluid, fat, and lean muscle tissue. You physiologically can't lose solid fat - you just want to keep the ratio pointed the heaviest toward fat. The 13 pound loss was most likely tilted heaviest toward fluid and emptying of the digestive tract, as most all weight loss journey's produce at the outset. Exercise is great because it rev's up your metabolism and keeps the muscle you have toned and more efficient. Exercise is a must for long term success, but only proceed as fast as your surgeon recommends. That much exercise a week post op seems aggressive, unless it's just walking casually. It's best to give any workout routine 4-6 weeks before scouring the results too quickly. That will help weed out fluctuations and periods of adjustment. So long as you have an overall calorie deficit, any gains will likely be fluids so don't fret about them. It's less likely they are from fat - and even more unlikely they are from muscle gains, which almost always command a calorie surplus - regardless of exercise. Good luck and stay focused! Brad

Do some searches for "bandster hell" and you'll find all the answers to these questions. Many (most) have experienced it - but know it does get better. Good luck and stay focused! Brad