Hi!

I'm an exercise newb. About five years ago I trained for a mini-tri, so I've exercised before, but I don't know a lot about the physical impact of exercise on nutritional needs. In my prior life (pre-WLS) I was probably averaging between 3500 and 5500 steps a day with a sedimentary day job and an active home life. The year prior to my WLS I was having some funky health issues (falling a lot) that dramatically reduced the amount of walking I was doing to around 2000 to 3000 steps most days. Now I'm at a new job, 9 weeks post RNY, and I've worked up to about 12,000 steps a day mostly through long walks in the evening, and I'm starting the C25K program.

My new job is also in a new city, so I'm still getting the hang of my new routine, but starting next week I am going to bike to work which will be a city street commute of about five miles. Part of it could be on a bike path but I am giving myself (not having been on a bike in a few years) an hour of time to go just five miles, so I won't be exactly huffing and puffing (although my heart rate will be up from shear terror I'm sure!). In mid to late June I'm planning to stop at a fitness center twice a week on my evening commute to swim laps. I suck at swimming and now I won't even have my body-fat flotation advantage! But I figure if I allocate 30 minutes twice a week, it will fill in some upper body fitness gaps and also help my cardio which as always been pathetic.

Here is the daily averages from my past two weeks:

• 12,000 daily steps (total, including below activities)
• 15 flights of stairs (3 or 4 at a time as work breaks)
• 15 minutes SLOW jog
• 30 minutes or more at a "brisk" walk
• Additional moderate walking, literally walking the dog until I meet my step goal.

Going forward it will look more like this:

• 13,000 daily steps (more weekdays less weekend)
• 20 flights of stairs (a few flights at a time, week day only)
• 30 minutes jogging (3-5 times a week)
• 30 minutes brisk walking (7 days a week)
• 12 miles (round trip) biking (4 days a week)

By late June it should be this:

• 14,000 daily steps (more weekdays less weekends)
• 30 flights of stairs (a few flights at a time week day only)
• 30 minutes of jogging/running (3 nights a week)
• 30 minutes of swimming (2 nights a week)
• 30 minutes of brisk walking (7 days a week)
• 12 miles (round trip) biking commute 4 days a week
• Weekend hikes, kayaking, other activities (more for fun than for calories burned)

QUESTION: I know I shouldn't "count" exercise calories in my daily calorie intake, ie I shouldn't think I can eat more just because I'm more active... but what about protein and other macros? Should I add the thirty minutes of jogging and the 12 miles of biking into my MFP as "exercise" and then adjust my diet up to the protein levels that are recommended? Or is the jogging/walking/biking all just general "activity" unless I'm really putting a ton of effort into it? By ton of effort I mean pushing to exhaustion.

I know I HAVE GOT to get this exercise going because my actual goal is much more about being physically fit and strong than it is a number on the scale. Also, my scale isn't moving anywhere near the rate I'd expected :( so hopefully seriously ramping up the activity level will help that too!

My big goals are to finish a mini-tri late fall of this year, to be able to mount a horse from the ground (this summer), and to be able to run an entire 5K (next spring).

Sounds like it's time you take one! I work at a university and although the pay sometimes is sub par the vacation time is excellent.

The best way to build muscle is resistance/weight training. Join the Y or a gym and ask to have them set up a program for you.

Peak week!

Monday-5 mile run

Tuesday-8 mile run

Wednesday-7 mile run

Thursday-2x5 mile runs

Friday-yoga and stuff

Saturday-25 mile run

Sunday-15 mile run

Try looking at You Tube and searching for results there. Many videos are available for at home use or to 'study' prior to using weights or machines. There also tons of apps out there that can show you and plan out your regiment.

I like Instant Fitness. It tells you the exercise level (beg-moderate-adv) and what the exercise pattern does for you - arms, core, legs, etc. There are work outs as short as 7 minutes and those that are much longer.

High Intensity Interval Training or HIIT is pretty popular right now too. It does not require a lot of equipment, and the typical workout takes 8-10 minutes with great calorie burn. Try looking those on you tube and apps as well.

Good Luck and get strong!