Losing too much muscle

 I had a RNY over Thanksgiving 2010, lost 111 lbs so far, but a TON of muscle too.  Went from 321 down to 210.  I can certainly tell my arms are much smaller and weaker. I walk 40-60 blocks a day so my legs are rather comfortable but I can feel my back much weaker and my upper body strength is almost gone.  Constant neck pains too.

I never really did weight lifting and I never started after WLS. 

Anyone else go through this? I'm thinking of doing that whole 100 push-ups thing or Insanity (I downloaded the DVDs so those were free!) but not sure if they're designed for people who lost a ton of muscle.

I eat 60-100g of protein a day (bars plus chicken and tuna normally) so I know I'm keeping up with the protein count.  Vitamins too, if anything, I take a smidge too many.

Any thoughts on what I could do aside from 1-2 horus a day bodybuilding (time I don't have) to shape up or cut up?

It's not uncommon to lose muscle with rapid weight loss.   I can sympathize with you on not having the same amount of strength, been there myself. 

There really isn't a reason to go all out on bodybuilding.  Small hand weights, exercise bands and such will help rebuild muscle.

Edit to add:  Exercise balls are also good for core strengthening.

You don't have to do 1-2 hours a day of body building something as long as 30-60 minutes will be of more benefit than some DVD workouts.

You need to get or develop a plan that targets muscle groups and rotate through those muscle groups and go for Max weight as opposed to small weights.  If you have agym it is time to hit the weight machines and free weights as these will help you target muscle groups.

For me I do
Day 1: Bi/Tri/Chest
Day 2: Legs and Lower Back
Day 3: Chest, Upper Back, Shoulders
Day 4 Legs
Day 5 Bi/Tri/Chest

That is if I am able to get my full time in if I don't have a full hour then I reduce the number of muscle groups I target and rearrange the schedule.  1 Key to adding muscle is to get protein and some carbs within 45-60 minutes of lifting to optimize muscle repair and building of new muscle.

Check out the Exercise and Fitness forum  there are a number of guys there that have had real success in building muscle after losing.  Be warned it takes a long time but is possible.

You have to build muscle---and it can be done, but it will take time.  It will not take 1-2 hours a day to do it.  I use P90X and I have excellent muscle tone.  I don't do it everyday.  I workout 5-6 times a week an hour each time and alternate weight workouts (P90X), yoga, core work and running/hiking. 

You need to vary the workouts and do not be afraid of weight!  I'm up to 15 lb hand weights for most of my free weight work.

Once you get a substantial amount of muscle built you will feel better and your metabolism will work well. 

Kim

Hit the weights hard and heavy .... 45 minutes 3-4 days a week and get that protein up to at least 1.5 to 2g per pound of what you want to weigh. I got down to 180 pounds b4 hitting the weights , I am now at 220 a little over a year later while still wearing the same size clothes. I am now getting 350 - 400g of protein a day while lifting very heavy. I started out not being able to squat 100 pounds and now rep out at 400 plus.

 Wow Nate, that's impressive.

I'm using GNC's 2:1 protein bars (30g) once a day. How are you getting your 400g of protein in?  chicken/tuna 9-10 times a day? Just curious if you could share your diet?

right now I have a gnc pro oatmeal choc chip bar b4 my workout (30g) and take a 90g shake to the gym and drink half at the mid point of my workout and half at the end. 90 minutes later I have 2 quest protein bars(20g ea). That puts me at 170 b4 lunch. Lunch is usually 6-8 oz of meat (40g ?) mid afternoon a 60g shake. Dinner varies and then a 60g shake b4 bed. I also eat almost all my carbs b4 and post workout.

I do the shakes so I don't have to take in so much food. If I get injured I don't want to be in a habit of stuffing food in my face all day.

Having read so often that we only absorb 30-40 gms of protein at a time, I wanted to ask your opinion about that given your taking in up to 60g at a time. Have you ever heard about our bodies only having the ability to absorb so much at a sitting?

Well done on changing your body. Obviously something is working!

Denise

I think the 30-40g is dead wrong. There is no real science to prove it. My transformation seems to prove it wrong

I am a chick (hence, the avatar)....

But I lift about 20-30 minutes 2-3 X a week and even on that limited schedule I have noticed a drastic improvement in my muscle tone and strength!