can you build muscle on a post-op diet?

[gamergirl 4,610]

I hope the OP doesn't mind that the rest of us have completely taken over the thread and appreciates the fact that good dialog was initiated, because I want to brag, and I need to brag so that I can see the positive in what is a frustrating situation.

I'm stuck at the same weight for 10 days. whine whine, bad bad, cry cry whatever. Here's the good news.

My body composition has changed. I've put ON 1 lb. of lean mass! Now my very same 34 lbs of weight loss? is only 3 lbs of muscle and 31 lbs of fat! What this means is that although the scale says the same thing, I've actually lost 2 lbs of fat.

yeah I think i'll take it

(before anyone chastises me for math, there is some rounding going on here so I've lost .5 on the scale, and I've rounded the decimals out but the principle is still the same)

Edited October 10, 2013 by gamergirl

[ItsMe2033 143]

I asked myself this question. I've lost a total of 80lbs..230 to 150, which is my goal weight. And I'm still loosing a pound here and there. When I had the sleeve done, I was 200lbs and I didn't exercise during this 2nd time around because I didn't want to lose weight too fast. Now, I'm flabby. I've alway been solid, I look smaller than I actually weigh. I've lost a lot of muscle. My butt is sagging, my thighs have more cellulite than I did before surgery..kinda depressing.

I doubt I'm getting in the recommended Protein intake. I'm 9 mos post-op and still don't eat much..

I guess I'll get some muscles back one day :/

I recommend that you start getting you Protein in first. Once you are getting enough protein then start adding daily walking. Once that becomes a habit then find your way to a gym and get in some program. After doing that for a while then you can reduce the flab and sag that you mentioned.

[Globetrotter 1,340]

I am deployed atm, I do have access to a gym but it is very basic, dumbells, barbells, a few basic nautilus type machines. Would planking be considered compound lift?

[gamergirl 4,610]

I am deployed atm' date=' I do have access to a gym but it is very basic, dumbells, barbells, a few basic nautilus type machines. Would planking be considered compound lift?[/quote'] Wondering if calisthenics won't work for you then? Don't need anything but your own body weight, all the popular exercises (burpees, push-ups, planks etc) are compound exercises that need no equipment, and all build muscle.

Edited October 11, 2013 by gamergirl

[aroundhky 1,174]

Globe.....not sure if you're able to do these where you are, just a few of the many lifts you can do with that equipment......

-pushups and dips (shoulders, chest, triceps)

-dumbbell/barbell deadlifts (core, legs, traps, almost a full body lift)

-dumbbell military press (shoulders, chest)

-pull ups (upper back, lats) *will need a bar somewhere

-barbell bent over rows (upper back, rear delts, rhomboids, lats)

-sit ups/crunches (abs, obliques)

-dumbbell squats (quads, hamstrings, glutes) *can hold the bumbbell at your chest or for an even higher degree of difficulty, you can hold it over your head and squat, just don't drop it. Overhead squats along with deadlifts, are probably the ultimate full body lifts as they bring in all kinds of other muscles and stabilizers for balance.

And like you mentioned...planks.....

Also, if you have access to kettlebells in addition to the equipment you already have........you really wouldn't need anything else.

[Globetrotter 1,340]

HKY, are all of those considered compound exercises?

[aroundhky 1,174]

Yes, some of the best compound lifts in my humble opinion.

[Tikvah 70]

So many good compound exercises can be done with barbells and dumbells:

Full or box squats. Works quads, glutes, hamstrings, and lower back.

Lunges. Works quads, hamstrings, glutes, and calves.

Full clean and press. Work almost everything except for chest and biceps.

Push Press. Works quads, triceps, and shoulders.

Do a combination of these plus something like incline and flat bench pressing for your chest, and I guarantee that you'll be able to build more muscle and see definition than something like Zumba or Cross-fit.

I personally dislike utilizing any machines when I'm doing resistance training. You're better off using barbells and dumbells to build better form and balance. You also control the range of motion in which you are working.

Edited October 13, 2013 by Tikva

[Fiddleman 4,376]

So many good compound exercises can be done with barbells and dumbells:

Full or box squats. Works quads' date=' glutes, hamstrings, and lower back.

Lunges. Works quads, hamstrings, glutes, and calves.

Full clean and press. Work almost everything except for chest and biceps.

Push Press. Works quads, triceps, and shoulders.

Do a combination of these plus something like incline and flat bench pressing for your chest, and I guarantee that you'll be able to build more muscle and see definition than something like Zumba or Cross-fit.

I personally dislike utilizing any machines when I'm doing resistance training. You're better off using barbells and dumbells to build better form and balance. You also control the range of motion in which you are working.

I have to differ with you on the cross fit comment. First, Zumba and cross fit are not even comparable. Zumba is to cross fit like walking is to sprinting up a hill. They are on completely different levels. And secondly, all these compound lifts are part of cross fit. A small subset of cross fit. Other then this, I agree that these are good compound lifts for building strength and muscles. Your comments about using free weights and not machines are spot on. I would also recommend body weight exercises. They are very powerful in building strength and muscles.

[Globetrotter 1,340]

what are some good body weight exercises? I can't use the barbells as I do not have a spotter/workout buddy

[aroundhky 1,174]

what are some good body weight exercises? I can't use the barbells as I do not have a spotter/workout buddy

Pull ups, dips, crunches, push ups, squats, etc. May need some assistance with those first two exercises.