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  1. #1
    t-rex arms Jdizzlean's Avatar
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    Jdizzlean is offline

    starting over again.

    recently had gastric sleeve surgery. In feb of this year i was almost 400lbs. surgery was august 12th, was 367 that day. it's been 6 weeks since surgery and I'm down to 325. last week i did a few small burnout sessions, 15-20 mins in the gym just to test the waters. this week i've started back up on a 4 day schedule. sunday was arms/shoulders, mon was legs/abs, today is a rest day. for now, will repeat sun/mon on wed/thu and then take fri/sat off. I'm starting slow as it's been 2 years since i've been in the gym. the workouts this week have been at probably 30-40% of my previous max weights.

    My goal is to drop down to around or below 250, and be in the 15-20% body fat area, but i can't even picture that right now. As it is, I haven't weighed this much in 6 years. Back then i was doing 3/week HIiT boot camps, and 6/week cardio burn out sessions, while only eating about 800 calories a day.

    For the time being at least, I'm not tracking meals, I only track protein/day, which is 50-70g. I eat almost no vegies, bread, sugar or fat, it's almost all lean protein. Sure theres a bit of other things here and there, but here's a typical day right now:

    Breakfast:
    1.5 eggs eggbeaters
    .5 oz lowfat shredded cheese

    lunch:
    3 oz chicken/turkey/fish
    1 oz non starchy vegie, steamed

    dinner:
    1 oz jerky
    1 6oz fit and light greek yogurt, or triple zero yogurt



    every once in awhile i have a low fat string cheese, or drink half a premier protein shake, or have some kind of a low fat, low sugar protein bar (kind, belvita). I drink tea, water, or crystal light, and that's it. no alcohol, and don't plan on any for at least another 6 months.

    I've never been a fan of supplements, the only thing i take right now is a bariatric multivitamin with iron, and a calcium supplement at opposite hours of the day.

    next week i'm gonna start a 6 week program, that i'm sure i'll modify a little bit as far as the exercises go. This journal will be less of a workout log, as that seems like duplicating, and more of a personal update thread, and to track milestones along the way.
    my workout blog: https://forum.bodybuilding.com/showthread.php?t=177584181&p=1588523911#post1588523911
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  2. #2
    t-rex arms Jdizzlean's Avatar
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    Jdizzlean is offline
    down to 316 w/ the 200's in sight! slowly adding back in some cardio, but only at 30-40% previous weights right now. have total old man back today after the gym yesterday, and it sucks.
    my workout blog: https://forum.bodybuilding.com/showthread.php?t=177584181&p=1588523911#post1588523911
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  3. #3
    temporary illusion supramax's Avatar
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    supramax is offline
    Life can really send you some curve balls. These two exercises should fix your old man back:

    https://www.t-nation.com/training/th...xercise-period

    https://www.stack.com/a/dead-bug

    ... and end your workout with some form of spinal decompression.
    It is no measure of health to be well adjusted to a profoundly sick society.

    It's easy to not be afraid of tigers when you're sitting in your living room watching a television program about tigers. When you're in the jungle where the tigers are, it's quite a different story.
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  4. #4
    Humble Megalomaniac ElrondHubbard's Avatar
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    ElrondHubbard is offline
    It may suck now, but you're on the right track! You'll get where you need to be.
    I'm out, standing in my field.

    64 and still a newbie.
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  5. #5
    t-rex arms Jdizzlean's Avatar
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    Jdizzlean is offline
    Originally Posted by supramax View Post
    Life can really send you some curve balls. These two exercises should fix your old man back:

    https://www.t-nation.com/training/th...xercise-period

    https://www.stack.com/a/dead-bug

    ... and end your workout with some form of spinal decompression.
    those are some scary plank variations, i'll certainly add those in later, i'm still struggling w/ a regular plank. i used to be ok at 1 min, yesterday it was 20 seconds to failure.
    my workout blog: https://forum.bodybuilding.com/showthread.php?t=177584181&p=1588523911#post1588523911
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  6. #6
    temporary illusion supramax's Avatar
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    supramax is offline
    Originally Posted by Jdizzlean View Post
    those are some scary plank variations, i'll certainly add those in later, i'm still struggling w/ a regular plank. i used to be ok at 1 min, yesterday it was 20 seconds to failure.
    Don't concern yourself with the variations. Just do the first one and the dead bug and drop the standard plank.

    EDIT: Do this. It will improve everything you do. https://www.t-nation.com/training/farmer-s-walk-cure
    It is no measure of health to be well adjusted to a profoundly sick society.

    It's easy to not be afraid of tigers when you're sitting in your living room watching a television program about tigers. When you're in the jungle where the tigers are, it's quite a different story.
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  7. #7
    t-rex arms Jdizzlean's Avatar
    Join Date: Jun 2015
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    Jdizzlean is offline
    down to 312, went swimming for a good hour last week, felt both relaxed and exhausted afterwards.
    my workout blog: https://forum.bodybuilding.com/showthread.php?t=177584181&p=1588523911#post1588523911
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  8. #8
    t-rex arms Jdizzlean's Avatar
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    Jdizzlean is offline
    305 on the scale yesterday, can't remember the last time i weighed this little. almost to the 200's, pushing through this week hopefully!

    gonna add the medicine ball in this week on body squats and lunges, should be interesting
    my workout blog: https://forum.bodybuilding.com/showthread.php?t=177584181&p=1588523911#post1588523911
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  9. #9
    t-rex arms Jdizzlean's Avatar
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    Jdizzlean is offline
    full ab workout today, ouch.

    hanging leg raises 3 sets
    machine crunches 3 sets

    cable crunches 3 sets
    squats 3 sets

    russian twist w/ 20# ball 3 sets
    barbell ab rollouts 3 sets, this was rough

    pallof press 3 sets each side
    plank x3

    leg raise x15
    slow cable crunches x25

    https://my.bodybuilding.com/workouts...fe4327604985e7
    my workout blog: https://forum.bodybuilding.com/showthread.php?t=177584181&p=1588523911#post1588523911
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