male only Muscle Loss Sucks

[2Big2Skate 328]

Hey guys, I'm so glad I found this thread. I feel so weak in the gym. I'm still in the losing-fast honeymoon, but I get a lot of Protein every day. I don't measure exact (since i eat a lot of meat Snacks and leftovers) but its over 80 for sure.

I was curling 50s before surgery and now 25s make me shake. Legs are closer to pre-op, but still weaker. I've started supplementing with a little creatine to help recovery and volumize. It helps a little but I'm still bummed out. I think the smaller muscle groups got hit the worst. Back and chest are still pretty good. But calves and forearms, forget about it!

When I get to maintenance weight, I plan to switch to a gym-friendly diet right at my daily maintenance calorie totals.

[cubbies76 132]

I'm still in weight loss mode (aim for 1,000 calories a day but usually don't get there) but I'm back to lifting 3 times a week and seeing the strength come back. I just push to get to 80 grams of Protein on my lift days. I don't think you need to wait until maintenance.

[Jdub 109]

Glad to have found this thread too....I'm not cleared for weight training yet (only 4 weeks post op), but I was squatting 225 pre-op, and I just started interval jogging on the treadmill to get some exercise in each day and man my quads are taking a beating! My arms and chest have shrunk down quite a bit in size, and I'm assuming it's a lot of muscle....Been trying to hit close to 80g of Protein daily, and I'm close to 800 calories a day....Hopefully I'll be cleared to do some upper body stuff next week after my follow up.

[skikyd 165]

I am still loosing. 67 gone ..... 33 to go.

Back in the gym after a long lay off. Doing a cross train - boot camp type program 4 times/ week. No weights.

Lots of aerobics, push ups, crunches, etc. it's all good! Sore and winded after each session. It will come.

[Chase30 114]

im eating maybe 500 calories per day, i have 2 scrambled eggs 2x per day which fills me up perfect, 1/2 chicken breast, Water, and an occasional zero cal vitawater or gatorade post workout. 100% of my food intake is protien based. dropping weight fast.

Edited January 16, 2014 by Chase30

[cubbies76 132]

im eating maybe 500 calories per day, i have 2 scrambled eggs 2x per day which fills me up perfect, 1/2 chicken breast, Water, and an occasional zero cal vitawater or gatorade post workout. 100% of my food intake is protien based. dropping weight fast.

That'll do it. I find when I stall for a couple days that high Protein, low carb and LOTS of water (at least 3-32 ounce Powerade zeros) kick me back into weight loss. Or it's just a coincidence but I'll take it!

[NewSetOfCurves 1,553]

Ya, the calories need to get up there ASAP. Your body is in starvation mode and it's eating your muscle to make up for that deficit. I'm up to 1,200 cals a day, 1,400 on hard core lifting days. Egg whites with feta, oatmeal with some unflavored Protein Powder, Protein Shakes, low sugar Protein Bars (those are actually sliders for me) all aid on getting that Protein in. I love the unflavored protein powder, because you can add to foods you cook. Also, a slow release protein powder is great at night. I was super weak post op. I could barely curl a 20, but I'm up to the 35's.

[Tim H. 168]

I'm really new to the world of weightlifting and working out. I had never set foot in a gym before November of last year, and I'm 35 years old. Now I go about 4 times a week. I started on the machines at some of the lowest weights because I was so freaking weak, but am gradually adding more each week. Last week I added dumbbell exercises to my routine and hope to add barbells soon. I can't afford a personal trainer, so I really just kind of developed my own plan after reading up a bit online. I feel myself getting a little stronger, but I wonder if I'll truly be able to make great gains since I'm so limited in the amount if calories I can eat. Right now I'm at about 1400 calories a day with 70-100 grams of Protein. I just bought some creatine monohydrate and will start taking that tomorrow.

If I were to post my workout plan, would some if you with more experience critique it?

Edited January 31, 2014 by Tim H.

[aroundhky 1,174]

Ya, the calories need to get up there ASAP. Your body is in starvation mode and it's eating your muscle to make up for that deficit. I'm up to 1,200 cals a day, 1,400 on hard core lifting days. Egg whites with feta, oatmeal with some unflavored Protein powder, Protein shakes, low sugar protein bars (those are actually sliders for me) all aid on getting that protein in. I love the unflavored protein powder, because you can add to foods you cook. Also, a slow release protein powder is great at night. I was super weak post op. I could barely curl a 20, but I'm up to the 35's.

Curvy.....I found that most of the protein bars are sliders for me as well. I can eat about 3 at a time if I wanted to.

[aroundhky 1,174]

I'm really new to the world of weightlifting and working out. I had never set foot in a gym before November of last year, and I'm 35 years old. Now I go about 4 times a week. I started on the machines at some of the lowest weights because I was so freaking weak, but am gradually adding more each week. Last week I added dumbbell exercises to my routine and hope to add barbells soon. I can't afford a personal trainer, so I really just kind of developed my own plan after reading up a bit online. I feel myself getting a little stronger, but I wonder if I'll truly be able to make great gains since I'm so limited in the amount if calories I can eat. Right now I'm at about 1400 calories a day with 70-100 grams of Protein. I just bought some creatine monohydrate and will start taking that tomorrow.

If I were to post my workout plan, would some if you with more experience critique it?

Tim, that's a pretty good calorie intake....not too bad. Once your weight loss plateaus, you should be able to build muscle a little easier with those cals. Sure, send your workout plan and I'm sure some of us will chime in. Don't forget to let us know what your goals are.......get stronger, lift for performance, physique, etc.

[cubbies76 132]

Yeah, post your workouts. When you are getting started, the biggest thing to get down is form. With bad form, as you lift more and more, you are more likely to get hurt. Bad form also prevents you from maximizing your workouts.

A good app is called Full Fitness. It has routines and videos, so you can see proper form.

[Tim H. 168]

My main goals with working out are to gain some strength (I hated how weak I was in the months following surgery) and to tone up my body and try to combat this loose, flabby skin. My major problem areas are my chest (manboob alert), upper arms (very flabby batwings), and stomach. I know that no amount of working out is going to solve all my problems, but I'm hoping to see some improvement.

Right now, I'm going to the gym 4 days a week. I cycle between the following three workouts. Any critiques/advice/tips would be greatly appreciated.

Workout 1: Pulling Day

1. Machine Row - 4 sets (12,12,10,8)

2. Machine Pull Downs - 4 sets (12,10,10,8)

3. Machine Bicep Curls - 4 sets (12,12,10,10)

4. Assisted Pull Ups - 3 sets (10,10,10)

5. Lat Pulldown - 4 sets (12,12,10,10)

6. Rear Delt Fly Machine - 3 sets (10,10,10)

7. Dumbbell Shrugs - 4 sets (10,10,10,10)

8. Incline Pull - 4 sets (12,12,10,10)

9. Ab Machine - 4 sets (20,20,20,20)

10. Tricep Rope Pull Down - 4 sets (10,10,10,10)

11. Rear Delt Machine #2 - 4 sets (10,10,10,10)

12. Arm Extension Tricep Machine - 4 sets (10,10,10,10)

13. Dumbbell Rows - 4 sets (10,10,10,10)

Workout Two: Lower Body Day

1. Sumo Squats - 4 sets (12,10,10,10)

2. Goblet Squats - 4 sets (12,10,10,10)

3. Seated Leg Press - 3 sets (10,10,10)

4. Leg Extensions - 4 sets (10,10,8,8)

5. Leg Curls - 4 sets (10,10,10,8)

6. Seated Calf Machine - 4 sets (15,15,12,12)

7. Standing Calf Machine - 4 sets (15,15,12,12)

8. Sled Machine - 3 sets (10,10,10)

9. Bar Squats - 3 sets (10,10,10)

10. Kickback Machine - 4 sets (15,15,15,15)

Workout Three: Pushing Day

1. Smith Machine Bench Press - 4 sets (10,10,8,8)

2. Machine Incline Bench - 3 sets (8,8,8)

3. Machine Triceps Extension - 4 sets (10,10,8,8)

4. Dumbbell Military/Shoulder Press - 4 sets (10,10,8,8)

5. Machine Lateral Raise - 4 sets (10,10,8,8)

6. Chest Fly Machine - 3 sets (15,12,12)

7. Dumbbell Flys - 3 sets (10,10,10)

8. Dumbbell Chest Press - 3 sets (10,10,10)

9. Assisted Chest Dip - 3 sets (10,10,10)

10. Overhead Press - 4 sets (10,10,10,10)

11. Decline Press - 4 sets (10,10,10,10)

[NewSetOfCurves 1,553]

My main goals with working out are to gain some strength (I hated how weak I was in the months following surgery) and to tone up my body and try to combat this loose, flabby skin. My major problem areas are my chest (manboob alert), upper arms (very flabby batwings), and stomach. I know that no amount of working out is going to solve all my problems, but I'm hoping to see some improvement. Right now, I'm going to the gym 4 days a week. I cycle between the following three workouts. Any critiques/advice/tips would be greatly appreciated.

My suggestion to you would be to break up your workouts by muscle groups so that they have time to repair. Your first and third overlap many of the same muscles, and if they're preformed within a few days of each other, you are hindering muscle growth. When you lift, the muscle tears. When the muscle rebuilds and heals itself, that is when muscle growth occurs. If you lift before the muscle is healed, it stays torn and does not heal as fast. Hence, the hindrance of muscle growth.

Maybe combine chest and biceps exercises for day 1; back day 2; shoulders and triceps day 3; legs on day 4. Factor in your rest days in between or after, and you muscles are healed and ready for the following week to make some more gains. Don't forget the Protein within 30 minutes post workout to aide towards recovery, and lots of water!

Take it or leave it...I wish you the best of luck and congrats to you on all of your success.

[Tim H. 168]

Thanks.

I try to take two days off after Workout Three before going back to Workout One. That gives me about 72 hours to let my muscles recover between Pulling/Pushing days.

It looks something like this:

Mon - Pulling Day

Tue - Off Day

Wed - Lower Body

Thu - Pushing Day

Fri - Off

Sat - Off

Sun - Pulling Day

Mon - Off

Tue - Lower Body

Wed - Pushing Day

Thu - Off

Fri - Off

Sat - Pulling

etc....

Edited February 1, 2014 by Tim H.

[cubbies76 132]

I personally rotate between two workouts: push and pull. And that includes pushing and pulling legs. I also try to mix in big body movements to get my heart rare up a bit. How long are you lifting for each day with 12 different exercises and 4 sets of each? Are you trying to build bulk or tone?