Tag: rny

Lifting Is Easy – Nutrition Is Hard!

Ain’t that the truth! 

For me staying motivated in the gym is no problem, finding programs to keep me interested- no problem. 

Figuring out how to fuel these workouts BIG PROBLEM! 

I’m someone who needs to read everything , every study , every internet snippet of info I can find on what diet/lifestyle is the BEST OUT THERE. Well guess what – I ain’t found it yet? I have been following Avatar for months now and the reverse dieting was easy – you just keep on eating more. Then I decided I got way too fluffy and I needed to cut – so I entered into fat loss phase- no bueno! No pounds lost no body fat lost. So what do I do ? Start researching again. I go and pay for a custom meal plan ( which was ok but I’m not convinced yet) , then I start researching Keto again – oh god No Dawn remember what happened last time see link Here

Then I find Jim Stoppani’s 6 week Shortcut to Shred plan. I started reading and I do not like his workout plan – I’ll stick to Kris Gethin Hardcore Trainer 2 plan that I’ve just finished week 1 BUT his nutrition plan piqued my interest. I Fear Carbs! I always have and as a Bariatric pt I have to. It is rule #1 to eliminate carbs!!!!! So , Stopanni suggests that you eat 1g of protein per lb of body weight (1.5g preferrably) and 0.5g of fat. He uses a scenario for carbs but I picked the phase 3 one which was 0.5g carbs per lb of body weight. Now – listen up ! I set my new goals is My Fitness Pal to read 

I weigh 185 – so I went with a little more than 1g of protein but not 1.5 because I simply cannot eat 277g of protein in a day. 

Fats are perfect at 0.5g = 93g fat per day

Carbs 155g which is a little more than 0.5g per lb. I’d have to be at 93g /day if I calculated it. I chose to go a little above it the first week , then I’ll reduce next week. Monday is my weigh in day with avatar so this is when I will start this plan- give it a week see how I feel and if I want to continue. 

I’m kinda at a point right now where I just want to give up on the macro tracking and constant weighing of myself. I’m becoming too obsessed with numbers and targets. I think I’d rather focus that energy in the gym lifting. That’s the easy part! 

After I weigh in tomorrow my kid is hiding my scale, I won’t step on it till next Monday. If I find the tracking and counting becomes to obsessive then I’ll stop. Easy as that , I’ve lost weight in the past just intuitively eating – I can do it again. 

My bariatric program is great and I still have all the paperwork and handouts and notes from my surgery. I will just go back to the those easy simple basics- Eat All Your Protein and Don’t Eat Carbs! 

Until then , you will catch me searching the web for the perfect weight loss solution and googling fat loss help! Lol – mostly kidding but other than that I’ll be in the gym 5 days a week killing workouts and making fat cry! 

Keto and RNY = Disaster! 

This is a PSA for my RNY WLS friends, do not ever attempt to go “Keto” …. like ever ! Your colon will thank you. 

Keto aka ketogenic diet is a plan that has you drop your carbs super low – your macros would be 75% fat 20% protein 5% carbs. 

You eat a diet consisting of high fat, moderate protein and very little carbs – which come from vegetables. Fruit is pretty much off limits. I researched the hell out of this plan and really thought it was for me- I love eggs and cheese and bacon. But I did see one article that mentioned this isn’t good for RNY patients due to our digestion and our inability to eat high fats. Stupid me thought I was different-nope not so much. 

Let’s go over my 1 day Keto lifestyle and I’ll tell you what I ate.

Meal 1 – 2 eggs scrambled in butter with 2 cups of coffee with cream and MCT oil

Meal 2 – protein shake, cheese stick, 2 hard boiled eggs

Meal 3 – ribs

Meal 4 – salad with chicken and Caesar dressing

Meal 5 – brussel sprouts with bacon and ground beef 

Then my colon exploded! Sorry for the TMI but there is a reason our bariatric surgeons advise us on what we should and shouldn’t eat.

So I guess I go back to my coaches macros, happily eat my carbs and my protein and live happily ever after! 

What the heck do you eat 6 yrs Post RNY ? 

I get a lot of interest from followers on my diet/lifestyle . I hate to use the word diet because it is just such a negative term. I love to eat and before I had a revision WLS ( weight loss surgery) it showed 

See! You don’t get to be 284lbs by not loving food. My problem was my food intake was atrocious! I made bad choices and I admit it. I remember driving to the hospital to work one day back in 1998 ( I had my first WLS in 98) and stopping at a donut shop. I ordered 6 eclair cream filled donuts and ate them all before arriving at work. So guess what , I did it again the next day too! I have a very addictive personality , hence why I am now sober, and when food becomes your addiction you pay for it. Luckily I have been able to positively change my addictions to fitness and weight loss now. 

So I needed to change. WLS helped me. It was my tool. When I first had my old school surgery in 98 I was not healthy , I lived on liquids. I barely consumed protein and I wasn’t well. 

Fast forward to 2010 when I had a revised RNY gastric bypass and had a team of professionals to guide me. I learned to make good choices. Always chose protein first, veggies second and never drink while eating. So what the heck do you eat in day? 

I’m a creature of habit and when something works I stick with it! Now that I’m lifting heavy 6x a week I actually eat quite a bit for a WLS patient. 

Breakfast – everyday it’s 2 coffee with lactose free creamer and stevia. Typically I don’t eat before the gym and do fasted cardio and a lift. On the days I don’t work out I eat a lot of eggs, protein waffles or rice cakes with protein butter.

I drink a pre workout and lift. 

Post workout – now I’m freaking hungry!!!! I always drink a protein shake mixed with water immediately after! In my car in the gym parking lot I’m smashing my face full of 3.5 oz chicken mixed with 1/2 sweet potato. I still can’t eat chicken without feeling sick so I have to almost blend it into my sweet potatoes. Or I’m eating hard boiled eggs, Deli turkey slices or just as much protein as I can! 

Lunch – typically its cucumbers/hummus and a salad with a ton of pepitas, almonds, egg, cheese and low calories dressing. 

Pm snack – another shake with water. Rice cake (caramel with pumpkin protein muscle butter) oh yeah! 

Supper – always a meat and vegg combo. My problem is I fill up on the protein so I have trouble eating all the veggies. Again , I blend them together on my plate. Somedays I seriously feel like a 5 year old. 

Bedtime – Yes I eat before bed! Always a casein shake with water and cinnamon! Depending on my macros left for the day it could be simple toast and PB. 

I like snacky type foods and my car is always filled with healthy treats like These 

I’d love to hear from my fellow WLS peeps for ideas on new snacks , meals and recipes to share! 

WLS patients – Don’t Fear Gains 

I see a lot of social media posts from my fellow bariatric patients who freak out that they start gaining weight when they train with weights. 

I am not a licensed or even educated person on this but I do have some history to share! 

My very first bariatric procedure was done in 1998 and was a Vertical Banded Gastroplasty. They literally cut my stomach apart and created a very small outlet via mesh banding to reduce my stomach content. I almost died because of this surgery. That’s a long story which can be told another time. I lost a lot of weight but I was sick, skinny and scrawny. I was not healthy or fit. I lived on liquids and consumed hardly any protein. 

I had this procedure reversed 10 years later and gained 100lbs in a year. My body held onto any and every calorie you gave it. The WLS patient in me Freaked Out!! I was fortunate enough to meet a very skilled surgeon in the US who agreed to take me on, Ontario Bariatric clinics wouldn’t touch me. 

I had a revised RNY Gastric Bypass in 2010 and I vowed that I would not become skinny or scrawny or sickly! I was doing this the right way. I lost 144lbs  

 
At my lowest I was 140lbs post op plastics and I was thin ( for me ) so I decided that besides running/cardio I would pick up some weights. First I did Crossfit and man oh man that put me in great shape 

 
I started to gain weight, I kinda freaked out but it wasn’t a lot so I was cool. Then I had to quit Crossfit because I just couldn’t do that and run races – my body hates me! So I started lifting weights at the gym. I followed Jamie Easson’s LiveFit trainer program on my Bodyspace app and my body started to change  

 
Wow! I was looking thinner but fitter? I had gained weight! It was muscle weight! I felt great and had so much energy and I was heavier! If you strength train I suggest you ditch the scale for at least a month, take measurements and then recheck them in 4 weeks. You will be surprised! I am now sitting anywhere between 163-170lbs ( which is a little high as I’d like to be around 155) but I feel good. I feed my body good wholesome foods , I run and lift weights.  

 
I do not religiously weigh myself and freak out. I have broken up with my scale. I’ve never wanted to look skinny, that wasn’t the reason I had WLS. I wanted to be healthy and I have achieved that.

So please don’t worry about the numbers on a scale when you are on this journey. In the beginning I know the numbers are all the matters but when you are in the maintence phase you need to decide what is most important. Fit and healthy or skinny ? Your choice! 

WLS – Gastric Bypass , Time to get back to the basics!

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Time to get back to the rules , pouch rules! I have been eating way more than I should and it is time to regroup , refocus and deal with this ravenous appetite of mine. I am trying to connect with more #RNY #gastricbypass folks to discuss meal prep and such . My activity level is increased with my new lifting program and I am still training for my trail 60k in March. My goal is to focus on protein and veggies and if this means consuming more protein shakes , then so be it . I got a real wake up call tonight when I shoveled in a taco salad – too fast and too much and we all know where that ended up ! So if any of my followers are #WLS peeps then let’s help support each other with this process . It’s a life long journey as I know , my first surgery was in 1999 and my revision in 2010. I have been at this for a long time and we all need to learn the basics again .

Let’s discuss

Meal Plan- High Protein Low Carb

Ok today was Day 1 of my journey back to the basics of my post op WLS (weight loss surgery) lifestyle- not diet!
Today I really focused on what I put into my yap and kept it very high protein and low carb! AKA – no toast with PB ( crying a little inside right now)

So I promised I would post daily my meals and their prep, this was breakfast

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2 scrambled eggs in coconut oil and a whole avocado. Paired of course with multiple cups of coffee.
Snack was equally delish

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2 pieces of Armstrong Cheese sticks wrapped with deli turkey ! All it was missing was pickle spears
Lunch was also Epic

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I sautéed some shrimp in oil and garlic powder , served it with a kale salad .
Now supper was amazing!!!
I took boneless skinless chicken breasts , seasoned with Mrs Dash and then wrapped in bacon

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Bake in a 400 degree oven for about 30 minutes , then throw under the broiler for a few minutes to crisp up the bacon.
Meanwhile I tossed some asparagus in oil and garlic powder and baked in the same oven till done.
Epic ness for real!

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I’m officially stuffed now but if I do get hungry I’ll snack on this

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A good day so far , I feel good and I will not snack on crap!

How are you all doing ? What type of meal prep/planning do you do?

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