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I'm having such a challenge getting in my water and my protein that I'll only be taking water on workouts as long as I have all these amazing fat stores available right here on my hips!
My half hour cool down post exercise lets me phase out the water then have a nice protein drink when I get back to the house. I've been trying to decrease the volume of water that I mix with the protein to better portion in the max amount of protein that will fit into my pouch to make sure it doesn't slide right through... I am at about 8 oz. of liquid to a full scope of protein, which I sip over 30 minutes, then set my timer for another 30 minutes before I continue with hydration.
5'4" 49yrs at surgery date
SW - 206 CW - 128
M1 - 20lb M2 - 9 lb M3 - 7 lb M4 - 7 lb M5 - 7 lb M6 - 6 lb M7 - 4 lb M8 - 1 lb M9 - 2 lb M10 - 4 lb M11 - 0lb M12 - 3lb M13 - 0 lb M14 - 2 lb M15 - 0 lb M16 - 3 lb
Thanks for the info! According to my heart rate monitor, I'm doing some serious "work" when I jog right now (I'm new to it) even though I'm slow. I've been able to easily keep my pulse up over 120 for the 20 minutes I'm jogging every couple of days. I am also maintaining a good bpm rate when I'm walking the uphill portion of my nightly walks with the dog. The long hill keeps me over 120bpm for almost 20 minutes. At some point both will reduce as I become more fit, but for now it feels pretty good :)
5'4" 49yrs at surgery date
SW - 206 CW - 128
M1 - 20lb M2 - 9 lb M3 - 7 lb M4 - 7 lb M5 - 7 lb M6 - 6 lb M7 - 4 lb M8 - 1 lb M9 - 2 lb M10 - 4 lb M11 - 0lb M12 - 3lb M13 - 0 lb M14 - 2 lb M15 - 0 lb M16 - 3 lb
Survived my first 70 mile week. My legs are soggy noodles. Managed to get in 40 miles in 24 hours on Saturday and Sunday, so that was a boost for my 24 hour race. Cutting back a bit this week, then taper time again.
Monday-4 mile run
Tuesday-10 mile run
Wednesday-6 mile run
Thursday-6 mile run
Friday-Travel and rest
Saturday-16-20 mile run. Depends on if I meet up with a buddy to run.
Sunday-10 mile run. May cut this a bit. Depends on how I feel.
VSG: 3/12/15
Monday is a rest day for me but i will be walking
Tue s/f 30 minutes swim 60 minutes
Wed swim 60 minutes
Thursday s/f 20 minutes run 60 minutes including 4 hills 2 minute each
Friday run 30 minutes
Saturday swim 30 minutes than onto the bike for 120 minute ride
Sunday is suppose to be an open 45 minute swim
Not sure if i will get the open swim in since Lake Ontario is way to cold. right now it is 16 and there is a man made lake I looked into and it is 22. My friend who was willing to watch me will not guard me with the water being that cold. Plus i don't think I could get in even with a wet suite
I've been erratic at posting the last few months due to scheduling, kidney stone, etc. I've been getting to my fitness classes but not able to run as much as I'd like.
And now it's time for 6 weeks of exercise restriction so I'll be on hiatus from the weekly post for a while! I'll be able to start walking at some point post-op but that's it for 6 weeks. My goal is to remind myself daily how much I miss exercise so that I keep my motivation strong. :)
VSG with Dr. Salameh - 3/13/2014
Diagnosed with Binge Eating Disorder and started Vyvanse - 7/22/2016
Reconstructive Surgeries with Dr. Michaels - 6/5/2017 (LBL & brachioplasty), 8/14/2017 (UBL & mastopexy), 11/6/2017 (medial leg lift)
Age 42 Height 5'4" HW 319 (1/3/2014) SW 293 (3/13/2014) CW 149 (7/16/2017)
Next Goal 145 - normal BMI | Total Weight Lost 170
TrendWeight | Food Blog (sort of functional) | Journal (down for maintenance)
I have been struggling to find time to exercise. I tried by getting up early to do it. No go. Just have to think like the Nike commercial and JUST DO IT
Monday-Swim 1/2 hour; Strength Training
Tuesday- 3 mile run
Wednesday- Spin class
Thursday- 3 mile run
Friday-Swim 1/2 hour; Strength training
Saturday-1 hour Bike Ride
Sunday- 5mile run
Have a happy healthy week!
Yours in WLS Journey,
Bill Mac
In reference to the suggestion above - you do not need to have portable carb sources for your exercise plan. Your body will do just fine at using stored fat for energy.
If you start doing endurance training (over an hour of sustained exertion), that would be the time to look into portable energy sources.
VSG with Dr. Salameh - 3/13/2014
Diagnosed with Binge Eating Disorder and started Vyvanse - 7/22/2016
Reconstructive Surgeries with Dr. Michaels - 6/5/2017 (LBL & brachioplasty), 8/14/2017 (UBL & mastopexy), 11/6/2017 (medial leg lift)
Age 42 Height 5'4" HW 319 (1/3/2014) SW 293 (3/13/2014) CW 149 (7/16/2017)
Next Goal 145 - normal BMI | Total Weight Lost 170
TrendWeight | Food Blog (sort of functional) | Journal (down for maintenance)
Assuming you're already getting the recommended 60-80 grams of protein daily, you don't need to add any protein or other calories to your diet. You might find that you want to change the timing of your meals (or split them up into more meals with the same daily totals) because you're getting hungry at different times, but assuming you're still trying to lose weight, you should not change anything about your intake.
You might need to increase your water, depending on what your current fluid intake is like.
You can log these things however you like - but ignore MFP's recommendations and focus on solid post-WLS suggestions instead.
VSG with Dr. Salameh - 3/13/2014
Diagnosed with Binge Eating Disorder and started Vyvanse - 7/22/2016
Reconstructive Surgeries with Dr. Michaels - 6/5/2017 (LBL & brachioplasty), 8/14/2017 (UBL & mastopexy), 11/6/2017 (medial leg lift)
Age 42 Height 5'4" HW 319 (1/3/2014) SW 293 (3/13/2014) CW 149 (7/16/2017)
Next Goal 145 - normal BMI | Total Weight Lost 170
TrendWeight | Food Blog (sort of functional) | Journal (down for maintenance)
I won't touch on the food needs, except to say you may want to carry some dried fruit (if your pouch can handle the sugar), Cheerios, mixed plain nuts on your runs and rides. Just a small amount. I wouldn't go with GU (or sports gels) till you know how your pouch can handle them. I was a PE major in college...Graduated in 1979, so this may be old information. But, here goes.
To increase your total lung capacity over a period of time, a person will need to have their heart rate at 120 beats per minute. They would need to have this 120 BPM for at least 12 minutes to improve over time, with their total lung capacity (build endurance)...I was going to say improve health and heart, but that is wrong. You can improve your health and heart by walking and exercising in your own ways. But to build endurance and improve your endurance, you'll need to do the minimum from above. Brian
