Exercise, Nutrition, WLS & Cooking Q&A - 10/14/2013
I am here to help in whatever way I can.
Disclaimer: I am not a doctor (yet). I am not a nutritionist (yet), I am not a personal trainer (yet). I am not a psychologist (yet). I am not a chef (but a pretty damn good cook). I have however read, watched, researched, and experimented extensively over the past several years, so whatever advice I dispense, take it for what it is worth.
Hey Keith! I was looking for a little guidance. I had my surgery on 7/11 of this year and time wise I'm just now getting to start more advanced exercises (other than walking.) Was wondering if you could give me some hints on how you do your schedule such as protein before or after a work ou****er, things like that. Thank you!
OK so water is simple, just always stay hydrated. I drink water before, during, and after my workout as well as the rest of the day. Working out you should be getting 100+ oz of water, so drink drink drink.
Starting out protein before or after your workout, your choice. If it has been more than 2 hours since your last meal then I would say before your workout (at least 30 mins). If you have eaten then I would say after. When you start out you want to make sure to get a protein shake or bar in sometime around your workout to help build muscle. Now once you get closer to goal and you are building muscle and your workouts are much more intense then you may want to switch to before and after. But here again you have 30-60 mins before and 30-60 mins after. So if you are a working stiff your workouts will probably be near a meal time, so adjust accordingly. The only time I do shake/bars before and after is like a mid afternoon workout, other than that my workouts are pretty close to a meal time.
Also once you get closer to goal and your workouts are intense, any thing you are eating with your protein that has some carbs in it, that is the time to eat those carbs and I do not mean sugar, some complex carbs.
That's perfect for now. As I said you want to wait until your workout intensity increases significantly and you are closer to goal and then you would want to make sure its something like brown rice. For now just keep doing what you are doing. If your protein bar has some carbs in it, then I would say eat it after your workout.
Sure. The only problem with milk is that it is calorie dense for the nutritional value. I would recommend using unsweetened almond or unsweetened coconut milk (which actually have more calcium in them well the almond does anyway, not sure about the coconut). Water would be your best choice since we don't get enough of it as it is.
What is the ideal amount of cardio to do and what type? I know weight training right now is going to be the most important so I am doing that 4-5 days per week (and also because I love to lift weights so it's fun for me.) I'd like to start adding some cardio in for endurance/cardiovascular health (and I would like to start running eventually) and was wondering how much you would recommend and also if it should be steady state or HIIT. I will be 10 weeks out tomorrow. At the gym I have no issues, I have tons of energy and no weakness, just muscle fatigue when I'm lifting heavy.
