Munchkin

Hi, I'm Julie, 31, over 4 years ago I had a DS gastric bypass and lost 13st. Without going into it too much, my stomach was reduced in size, removed, not stapled, my intestines are bypassed to a great degree so I do not absorb any more than 20-30% fat and only absorb 50% of protein I eat. I am incredibly healthy, minus the vitamins I have to take, and blood tests I must have, but I must always be diligent.

I have for the past few years maintained a 10st 10lb weight, which at 5ft 3in would sound a lot but I'm a size 12 so about a big average (or what used to be until size zero became popular!).

Until a year ago I was a member of a gym for 2 years, I worked out for about 45 mins a few times a week but nothing too hardcore, more maintenance than anything. I haven't been for about a year as work has been manic and I've been doing 17 hour days so I let it slip.

I think I still have quite a bit of fat I could do with losing, I know some of it will be loose skin but I do believe most is fat. I want to get into the gym doing CV work to burn the fat, but also may look at building some muscle to fill things out, do you think this could be a good approach? I would ideally like to lose 17lb but more than anything I want to be healthy and strong. I'm thinking weight training could be good for me as I am more at risk of osteo.

The diet part I will consult a dietician about, but the advice I'm looking for really is with regard to what CV work would best help strip the fat I have left the fastest, I want to make the most of the time I have to commit to the gym.

Julie

Pscarb

Julie welcome to the site let me first apologise for the replies you initialy received from some of the members i have deleted them as they are rude and disrespectful......the assumption was made that you are some one else which is definatly not true..

Guys who posted on this thread please do notflame a new member assuming they are someone else this will not be tolerated.

Julie back to your issue....

to be honest to help you out is a simple process, cardio would be 30-45min on either the treadmill (walking on incline) or cross trainer the best time is first thing in the morning before breaky next best time is after a weights session.....i would say that a small amount of weight training will help you out loads i would say a split like this...
Day 1 - Upper body
Day 2 - Lower body
do this routine MON/WED/FRI so Mon would be day 1 then Wed Day 2 the Fri Day 3....

Diet....i propose this meal plan it has worked for many women i have given it to in the past...
Meal 1 - 4 whole eggs scrampled or omelatte
Meal 2 - 1 scoop protein + handful of nuts and/or seeds
Meal 3 - Tuna/Salmon/Chicken salad with 2 tbsp of extra virgin olive oil
Meal 4 - 1 scoop protein + handful of nuts and/or seeds
Meal 5 - Chicken/Steak/Salmon along with plenty of veg and salad...

you can replace the nuts and seeds with natural peanut butter which is fantastic

i hope that this will help you acheive your goals Julie and i also hope you will stick around the guys on this board are good guys ...honest

myles

Hello Julie, for what reason do you not absorb fat? It sounds like a blessing and a curse in equal measures. Oh and by the way, all the best with your quest to crush the final few pounds and getting fitter. As for cardio, I do interval training every off day, but you may want to start with a bit of treadmill work, although it is much more pleasant going out running and being able to look at anything else but a gym wall!

Captain Hero

Welcome to the board Julie

justdiscovering

munchkin .i believe i owe you an appology ,please accept this as i like others thought you were someone else.welcome to the board you realy have come to a good place .i assumed wrongly of you.

Munchkin

Hi Pscarb, thank you! It's ok, we all got off on the wrong foot! I understand why if they thought I was this other person they may have wanted to lynch me, I've read the posts!

What I thought I'd do is 45 mins and alternate walking with running if on the treadmill as I'd like to build up my stamina.

There's no way I can do the gym in the morning, leave for work at 6:45am, so what I used to do was go in the eves about 7:15pm when I get home. So weights first and cardio afterwards and alternate upper and lower. What reps should I be looking at, is it still the best way forward for ladies to do low weights and higher reps as opposed to higher weight and lower reps?

Your diet plan is quite similar to what I've been having for the past few days. As per BritBB's advice, which was one of the helpful posts, I will be going to see a private dietician just to get confirmation that I'm on the right track, but I believe I am. My onus for health is on protein first.

With regards to eating, could do with a bit of advice about what do with regarding timing of meals in the eve, I leave work at 5:30pm and I get home about 7:15pm where I will then go to the gym straight, my mistake before was eating when I got home from the gym I think, should I be perhaps eating before I leave work and having a banana or something on route? Could do with some help on this one.

I realise you are all probably a good bunch, I'm sorry we all got off to the wrong start.

gym rat

hey munchkin, it seems you have been on quite a journey for your fatloss, you've definatly came to the right place and you've got the right man(pscarb) helping you out, maybe you should start a journal to keep track of your progress and assist you with motivation, all the best

Pscarb

Julie i did not mean for you to train in the morning sorry if that came across i was just letting you know that what was the best time to do cardio, what you have suggested is spot on with cardio and weights.....the reps should be kept in the 10-12 range keep the weight moderate not to heavy or light as this will not help...

what i would do is have you 4th meal as you leave work this is a drink and nuts/seeds so you could make up the shake at work in a shaker then bag up some nuts/seeds to eat on the way home then eat meal 5 after your workout...

Munchkin

Hi Myles - I had a duodenal switch, basically my stomach is reduced in size and part is removed, it is not stapled. My intestines were then bypassed to a great degree and I only absorb 20-30% of fat and 50% of protein....

Does sound great doesn't it.....After my op we are told we could eat whatever we wanted once the protein was in and I'm a fat girl inside still, so I did just that, I considered a fish finger protein...it said protein on the packet :crazy:

I guess the point is that I have regrets, I wish I'd sorted out my eating and fitness routine before now. I've not gained a lb but no doubt I'll feel 100% more energised when I'm eating well and active and my body will thank me for it.

Curse of course is in the toilet department, like an obesity pill in its natural form! Althought on the flip side, lot to be said for being regular as clockwork.

Munchkin

Don't worry mate, I forgive ya.

Nice muscles! I think i've got some......somewhere

Magic Torch

Appologies. I am an ass who thinks he's funny.

With regard to:

__________________
single and ready to mingle! xx

Munchkin

Pscarb > Excellent thank you, the food thing was always confusing to me because of my hours. I have nectar protein drink, fruity cocktail that is actually quite nice which I have every day just to top me up so I tend to mix that into a sm evian bottle and take on the train with me. Is it better to have plain nuts/seeds as opposed to salted or doesn't it matter?

I wish I could do cardio in the a.m. I definately noticed the difference in my performance with a Sat a.m. stint to an after work stint, felt amazingly more energetic.

What about ab work, should I do this everyday I work out? 3 sets of obliques each side and three sets of crunches?

myles

The only reason I ask is the inability to absorb fat is a symptom of Cystic Fibrosis, which I am a bit of an expert about. Keep taking the good advice and it will melt off you!

Munchkin

Interesting...never knew that!

Munchkin

I may well do that!