Muscle Building and Mass Gaining after RNY...

Hello Guys!

I have been away from OH for a very long time, because I have taken other avenues in my life to try and transform myself physically.  However, no matter how I slice it or dice it, I am still a post RNY patient and will always have to allow for that - and that is why OH is still THE best source for support for all pre AND post op patients, so I am back once again seeking advice from the guys...

At any rate, I had open RNY back in January 2004, at a weight of 408.  I was very successful in my weight loss, having gotten down to 148 pounds.  At 6 ft tall, that was TOO successful, to the point that I was unhealthy and not very strong.  I looked sick actually, and everyone thought I was on death's door although in truth I felt pretty darn good!

Well, anyway, I had always had a lifelong fantasy as a heavy man of being (or at least STARTING) bodybuilding.  I always admired the sculpted and toned physiques, and I was always so jealous of those guys who had the massive muscles.

So, I took the "bull by the horns", asked a bunch of different guys LOTS of questions, and started my journey through the gym, and through nutrition.  Now, of course for EVERYONE, there is no one true answer. But for me, I essentially ended up doing about 250 grams of protein per day, in 6-7 meals per day, between 2500-3000 calories per day.  I work out in the gym 5 solid days per week, and when I also incorporate cardio, it is 6 days. My weight training is primarily free weights, isolating key muscle groups in rotation, and often working to total muscle failure to maximize growth.  I follow every workout with a very high protein low carb shake almost immediately for maximum absorption.  I have used Sundays in the past as a "free day" to have what ever I wanted, but that too has finally stopped to more healthful eating.

Now, here is my problem....... as a post RNY patient, as we all know, our "plumbing" is quite different.  YOU KNOW HOW HARD it is to eat all those calories after surgery, and get in all of those meals, shakes, and nutrition. Well, as uncomfortable as it has been, I have done it.  And thus far, I am now back up to 195 pounds, and well muscled.  However, my gains have all but stopped and stalled the past few months.  My strength is great, but my size - chest, biceps, etc., has not increased in size at all, and that bothers me.

I have a rather aggressive goal of 6ft tall, 210, with about 8% or so body fat.  I am hoping to compete in a beginners amature competiton next May 2009.  I am having my lower body lift hopefully this coming November (it is the WEIRDEST thing guys, I actually have a six-pack UNDER all that skin, so you really can't see it but you can feel it - its a weird sensation LOL)...

I need to know finally how to adjust my nutrition so that my body gets what it needs.  My gains have stopped, and I am eating like a horse (which again, is very uncomfortable at best).  I am afraid that I might need to increase my caloric intake.  My current dietary guidelines, based on 3000 calores, is about 60-70% protein, 20% carbohydrates, and 10-15% fat (good fats from nuts, avocado, etc.).  Now, my trainer says I need to INCREASE MY GOOD CARB INTAKE to almost 50% of calories.  YIKES GUYS - THAT SCARES ME - I don't think my body will react the right way.  In the past, when I have done that, with my aggressive eating schedule it SEEMS that I am putting on more fat weight on not increasing muscle mass.....

SO GUYS - I know you are out there!  For those of you who are into serious weight training now after having gone through your surgery, how have you modified you dietary intakes?  What are your ratios?

I am so afraid to just follow what the trainer has for all of his other muscle builders, because with my plumbing I do NOT want to start gaining fat.... I am concentrating on staying lean and increasing muscle mass.

Anyway, I am sorry for the rambling - I hope everyone is doing GREAT, and I want to tell every guy out there who is just starting their journey this important message - REACH FOR THE STARS!  Let NOTHING hold you back!!  If you would have EVER told me 5 years ago that I would be training the way I am now, or I would ever have the chance to live my fantasy, I would have thought you were NUTS!  NOW LIFE IS SO GREAT, and this surgery will open ALL NEW DOORS for you - so go for it, guys!  ANYTHING YOU SET YOUR MIND TO, YOU WILL ACHIEVE!

Peace and love to all,

Mike

i don't have any suggestions...but wanted to say congratulations.....you sound like you've done awesome with the body building aspect.

Scott

Gee Scott, thank you so much, I appreciate it!  WLS has literally given me a whole new life, and I am really living my dream!  You are all such a great source of inspiration and support, and I really appreciate it!

- Mike

Congrats on a great job thus far! As a former gym owner and double certified personal trainer, I can honestly say that the nutrition aspect of weight training , body building, or powerlifting is the most difficult part to master, IMO.  It takes meticulous tracking of the amounts of nutrients ingested, time of ingestion, and reaction of your body to "dial" it in for the desired results.  Bodybuilders are constantly "cycling" everything - their weight trainjing routines, their cardio routines, and their nutritional routine (bulking  cycleand cutting cycle).

It will take some trial and error on your part to get it right. I would suggest trying a 50% protein, 30% carbs, and 20% fats plan for a few weeks. Keep a daily journal of how your body responds.  Based on the results, you may have to adjust it accordingly - say to something like 45% protein, 35% carbs, and 20%  fats.  Again, track your results and then "tweak" your ratios accordingly. If you are truly putting in the hard work at the gym, the carbs will be used for energy to fuel your exercise and should not result in fat gain.  But remember, 3500 calories = 1 pound. If you take in more calories than you use for too long of a time,  regardless of what the calories are, you will gain body fat.

Again, congrats and best of luck.

Mike congrats. You look great. From your profile picture it looks like you have plenty of muscle but I understand you want more.  Do you take suplements at all? Creatine?  I think in addition to proper nutrition a kew to gaining muscle mass is proper supplementation.  I am a bit of a carb-phobic but I do like the 50-30-20 ratio personally. I also try to get most of my carbs in early in the day, before I hit the gym.

Hey there buddy!  Thanks so much - yes, I take a number of supplements.  First off, I take a daily regimen of Amplified Creatine 189, I do a NanoVapor to help with the workout pre-workout, and then I immediately follow the workout with the 53-gram protein version of Myoplex Deluxe powdered shake.  The rest of the day is just very high protein, low fat, and low carb.... I might have a second shake (Myoplex Deluxe), or as a snack a couple of times I might grab 1 scoop of the EAS 100% Whey Protein in 3 ounces of water....

Thanks very much buddy - I appreciate it!

- Mike

Thanks so much, Bob - I am trying to increase the good carbs in as part of the overall eating plan.  I will be watching this very closely as you suggest and I will post my progress.  Thanks so much, have a terrific day!

- Mike

Mike,
 
You're looking good. With the tanktop and stache, a little like the Old Time Strongman:


















Not sure about the plateau. Are you getting enough Omega 3 fat and not eating two hours before bed? Those two things boost testo, as does somewhat limiting carbs.

Aside from that, it's easy to plateau at any age.

Good Luck,

Dave

DAVE!!! So nice to hear from you buddy!  YOU are one of the key people that really inspired me early on.  if you remember just after Christmas I was 148 pounds and could not eat properly.  Here I am today at 195 and I can lift the side of a car LOL LOL..... thanks so much, words will never be able to tell you how much you really inspired me, bud!

The strongman - LOL - more like an organ grinder on steroids LOL LOL...... I am SOOO Italian, it's just funny!

Anyway, I have a pro trainer - he is 22+ years in the business, and he is trying to take me past this plateau.  I am officially categorized as a "hard gainer", and I just burn so many calories these days!  But my muscle mass is increasing EVER SO VERY VERY slowly, while some of my pals at the gym with "normal plumbing" seem to be doing a lot better and we are all in the same age group.

Don't know if I also told you, but I was a winner in the May/June EAS BodyForLifeStyle contest - to gain the most muscle mass.... I was thrilled, got to go to Arkansas and climb a mountain with the other team members and it was very cool.  8 miles up, and 8 miles down. And I made it!  Feet were really beaten and bloody afterwards (like a dumbass I wore new climbing boots that weren't broken in!), but I felt so accomplished.  At 408 I could hardly walk without a cane! :)

I am going for plastics in November and i am very excited.  The freaky thing is that I actually have a six-pack under all the skin, but you just can't see it, and it feels so weird! LOL.... Well, after the surgery and healing, and back in the gym BIG time with some very aggressive training, I am hopefull going to be in my first beginner's amature BB competition in May of 09! I am so nervous, but so excited at the same time.  I still can't believe all of this is happening to me.  It just goes to show you that miracles really DO happen! :)

Thanks again for all of your encouragement and support, bud - and I mean it!

- Mike