Hello,
I am new here and have a special situation:
I was sick of Ulcerative Colitis since High school, so I didn't exercise during the precious time for growing (age 15-24 ). I started the gym about 6 years ago, when I used to weight 49Kg, and despite I was sick I could get to 65 Kg (I'm slender, 1.7 tall). In 2007-2008 I had a set of surgeries (colectomy) in order to relieve illness.
Currently I am on 68Kg. It is a big gain, (68-49=19Kg, without bowel), and very valuable because I made it when I was sick. But if you considerate that a "normal" person like me would weight about 60-65Kg, I just look "average", (ok, before I looked "sick"), so I am very frustrated because I have always wished I had a good physique (like those guys at models section ).
Thus, with background (Illness, no exercise during high school, slender), I would like to know how realistic goal is, and if not, what a good goal would be.
Thanks!
what is a realistic goal for specific situation?
Moderators: Boss Man, cassiegose
Re: what is a realistic goal for specific situation?
Well depends on the timeframe doesn't it.......I guess you already have a long-term goal which is to look like those -models, and it's achievable of course in long-term I mean in a least a year or two+, but short-term/mid-term goals like gain 10kg in 5 months or something like that would be a realistic goal, it's basically a pound a week, bearing in mind you understand that pound isn't all muscle, it's water retention, some fat (which you will gain while bulking, it's just a matter of how you can minimize them gains), extra glycogen stores and all that with proper dry muscle tissue probably being a quarter of that pound (which is good when you consider a lot of the muscle is water). So yeah, why don't you go for 10kig in about 5 months? You will look much better and plus if you do gain a bit more fat then you needed to, you can cut. I'm assuming you know what bulking is right?
Re: what is a realistic goal for specific situation?
nemo1991 wrote:Well depends on the timeframe doesn't it.......I guess you already have a long-term goal which is to look like those -models, and it's achievable of course in long-term I mean in a least a year or two+, but short-term/mid-term goals like gain 10kg in 5 months or something like that would be a realistic goal, it's basically a pound a week, bearing in mind you understand that pound isn't all muscle, it's water retention, some fat (which you will gain while bulking, it's just a matter of how you can minimize them gains), extra glycogen stores and all that with proper dry muscle tissue probably being a quarter of that pound (which is good when you consider a lot of the muscle is water). So yeah, why don't you go for 10kig in about 5 months? You will look much better and plus if you do gain a bit more fat then you needed to, you can cut. I'm assuming you know what bulking is right?
Hi, Nemo1991:
Uh! If I looked like your pic would be great... is that your good genetics? Would you tell me how tall are you and your weight in the pic?
I can't show to public pics because it's embarrassing the long wound on mid abs.
I am a hard-gainer, at the beginning I was gaining 3 Kg/month, but now I hardly can gain 0.5... goal for now is 2Kg in the remaining of the year, and lose some fat, so I reach 70 kg. (I'm 1.70 tall).
But again if I wanted to look like you would be feasible if I am not growing anymore (I'm 30), being slender, and without bowel?
Thanks very much!!!
Re: what is a realistic goal for specific situation?
Ah thanks, I did boxing for a couple of years but no bodybuilding, so I guess you can say with decent genetics and some boxing that's how I have body today and I know it's nowhere near the finished product as although I may be lean, it's still a base I can work a lot on and I'm gonna start bulking soon. Anyway, I'm 140 pounds (About 64 kg) at 5 ft 7. You don't have to be embarrassed to post your pics, pretty much everyone here in this forum are here to give advice/change their body so don't worry about it man. And also, you can definately look like me, your at a similiar weight as me, and as I said above I'm not that heavy and I got low so it's certainly achievable.
Re: what is a realistic goal for specific situation?
22lbs of weight gain in 5 months, is too much in opinion, nothing negative meant to you Nemo 
.
Interesting you had a Colectomy, (not heard of that before), as some people I've heard of with U C, have either what I beleive is referred to as an Ileotomy, bit of Ilieum removed, two ends joined together, or Ileostomy, fluid drain through the Abdomen into a bag.
The good thing is this Colectomy, sounds like Ileotomy procedure, which would I believe, negate the need for a Bag type drain, I assume you had two bits of Colon joined up after a removal of some inflamed Colon, as Ectomy procedures usually are part of full removal of human organs or tissues.
This means you shouldn't I would think, have a serious problem regarding possible wound tearing. I'm assuming the scar is just where they had to go in for the surgery, unless you did have some kind of Abdominal drain, but I'm guessing you had an incision that didn't require months to heal right?
If so you, should be able to get into a weight training programme and not have to stay very light for a considerable length of time.
The only other issues I can see is, you can't have Wheat and especially Gluten, so Rice types would have to be Gluten free, Whole-grains restricted I think to Oats, which aren't Gluten carriers from memory, but diet wise I think you should more or less be okay.
Things like U C and Celiacs do get triggered by Wheat / Gluten, though there is no proven link to those with Chrons, but they're recommended for possible exclusion in that instance.
Your goal should be to take things one step at a time, and patiently effect change, not set any specidic targets at this point.
Firstly, I think the most important focus is Diet. So if we could see what you eat, and what times you eat it, as right now tweaking things shoiuld be a primary focus. Cardio would also be a good focus right now, Weights for later, until there is a slightly better lifestyle structure in place, as the Weights may be a sticking point, regards how you can progress.
Cardio shouldn't be any issue, so I'd reccomend something like Interval stuff on a recumbant Exercise Bike, gives you a nice seating positon, with Lumbar support, that regular Bikes don't do, plus it will stop you potentially tilting a bit forwards, possibly stressing the Abdominal area, which a normal E B might permit, and unlike other upright forms of Cardio, REB shouldn't result in any residual movement of the Abdominal area whilst doing it, which stuff like Treadmill, Elliptical etc etc might do.
Don't doing Rowing, as you do require to bring the Knees towards the Chest area, and you may be putting some pressure on the Abdomen during the foreward movement. Not sure how your Abdominal area, would hold up regards added stress and tension.
The main thing here is though, you must have clearance from a medic before you can do any exercise at all. If it's okay, and he reccomends any or no restrictions, then fair enough, but if you're doing this on some kind of ,"I think it will be okay", type presumption, then don't.
Taking speculative gambles, on whether your body can hold up to any exercise right now, is not a good move.
Hopefully you can elaborate on some of the points and questions posed by me.
.Interesting you had a Colectomy, (not heard of that before), as some people I've heard of with U C, have either what I beleive is referred to as an Ileotomy, bit of Ilieum removed, two ends joined together, or Ileostomy, fluid drain through the Abdomen into a bag.
The good thing is this Colectomy, sounds like Ileotomy procedure, which would I believe, negate the need for a Bag type drain, I assume you had two bits of Colon joined up after a removal of some inflamed Colon, as Ectomy procedures usually are part of full removal of human organs or tissues.
This means you shouldn't I would think, have a serious problem regarding possible wound tearing. I'm assuming the scar is just where they had to go in for the surgery, unless you did have some kind of Abdominal drain, but I'm guessing you had an incision that didn't require months to heal right?
If so you, should be able to get into a weight training programme and not have to stay very light for a considerable length of time.
The only other issues I can see is, you can't have Wheat and especially Gluten, so Rice types would have to be Gluten free, Whole-grains restricted I think to Oats, which aren't Gluten carriers from memory, but diet wise I think you should more or less be okay.
Things like U C and Celiacs do get triggered by Wheat / Gluten, though there is no proven link to those with Chrons, but they're recommended for possible exclusion in that instance.
Your goal should be to take things one step at a time, and patiently effect change, not set any specidic targets at this point.
Firstly, I think the most important focus is Diet. So if we could see what you eat, and what times you eat it, as right now tweaking things shoiuld be a primary focus. Cardio would also be a good focus right now, Weights for later, until there is a slightly better lifestyle structure in place, as the Weights may be a sticking point, regards how you can progress.
Cardio shouldn't be any issue, so I'd reccomend something like Interval stuff on a recumbant Exercise Bike, gives you a nice seating positon, with Lumbar support, that regular Bikes don't do, plus it will stop you potentially tilting a bit forwards, possibly stressing the Abdominal area, which a normal E B might permit, and unlike other upright forms of Cardio, REB shouldn't result in any residual movement of the Abdominal area whilst doing it, which stuff like Treadmill, Elliptical etc etc might do.
Don't doing Rowing, as you do require to bring the Knees towards the Chest area, and you may be putting some pressure on the Abdomen during the foreward movement. Not sure how your Abdominal area, would hold up regards added stress and tension.
The main thing here is though, you must have clearance from a medic before you can do any exercise at all. If it's okay, and he reccomends any or no restrictions, then fair enough, but if you're doing this on some kind of ,"I think it will be okay", type presumption, then don't.
Taking speculative gambles, on whether your body can hold up to any exercise right now, is not a good move.
Hopefully you can elaborate on some of the points and questions posed by me
.Re: what is a realistic goal for specific situation?
Hi, BossMan, well, as you requested details, here we go!
Ulcerative Colitis:
It destroys Bowel tissue. In some cases it only locates at the end of the bowel, but in case was very severe and was destroying whole bowel. Disease is intended to be controlled with drugs but in some cases the only choice is surgery. And it's frequent that it gets out of control. You feel ok some months but suddenly you get sick. UC is not the same as Crohn's; UC is eradicated with surgery, but not Crohn's.
Beggining at the gym:
When I started the gym I was already sick, but I did gain a lot of weight despite of disease. In the first 3 months I gained about 15 pounds, but probably because I was not used to exercise. I lost gains when I had flare-ups, but later I recovered, so before surgeries I was on 67kg.
Surgeries:
That was in January 2007, when dr. removed 90% of the bowel because of cancer risk and uncontrollability of disease. He connected the terminal side of ileum to the rectum, but that failed, so I was in hospital for 3 weeks. Basically I didn't eat ANYTHING for 1 month: I was as skinny as when I started the gym. And I had to wear an external appliance, because the corrective surgery was making a perforation on abdomen (ileostomy), as long as I had a better surgery.
Despite of all those problems I could resume gym with almost a normal routine, just avoiding exercises that could break the external appliance (abs exercises). I could recover to 67Kg (without bowel, which would add about 2kg)
In January 2008 I had the "standard surgery": doctors removed the remaining bowel and rectum, built an internal pouch with a piece of ileum, and connected it to the anus. This implies I have to go to the toilet 4-7 times/day. I had some complications but finally I could resume the gym. Basically wound never was a problem, I was allowed to start the gym only 1 month after surgery. Complication was a stricture. But currently I don't have many problems because UC.
Today weight is 68Kg, I can eat basically everything, and do a normal routine. The only restriction is cardio (running, elliptical), because that makes me feel the toilet urgency.
routine:
When starting was planned by the gym's trainer (not personal):
Mon-Chest & Back
Tue- Arms & Shoulder
Wed - Legs
Thu - Chest & Back
Fri - Arms & Shoulder
After surgeries I started paying personal trainer, this is what I do:
Mon- Chest
Tue - Back
Wed - Legs
Thu- Shoulder
Fri - Arms
Routine varies each week, usually there are 4 exercises: resistance, super series, descendant series, tri series, machines, barbells, dumbells.
Meals:
Breakfast: 1/2 lt Milk + Cereal + honey + 1 egg
Noon: some peanuts (before training)
Lunch: pasta/rice, chicken/fish/2 eggs, salads, 1/2 lt milk
Afternoon: 1/2 lt milk
Dinner: 1/2 lt milk, fruit, cereal
You might wonder why too much milk! Despite UC, I have always tolerated well it, and is main source of protein. I don't tolerate many eggs, I can eat up to 3/day. I have tried protein shakes but I think milk works and tastes better. Also some creatine, but didn't see a result. Also Breakfast & Noon are not very "heavy" because I would have many urgencies at Job and Gym.
I think you can't see measurements in profile. Anyway I did track them the first months, when I had noticeable changes, and lately I update them once in a while.
This is progress since 2002:
arm: 27->36 cm
forearm 25->30 cm
chest 83->98 cm
calf 33->39 cm
thigh 45->57 cm
waist 78->84 cm
weight 49->68Kg
Fat% ?->19%
point is if I could ever look like Nemo1991, for example ... He also answered the post and is as tall as me but has less weight!.
If you wish (and dare) to see photos, humm.... well, they are from cell ( camera is broken). So they are bad quality, but who cares! I am too!. Anyway, they won't be there a long time.
I already got a msg from Nemo and he said problem is to decrease body fat to 12% (currently is 19%), and solution is cardio, which as I said above, currently is an issue for me. I really appreciate Nemo's tips, but I am open to any other suggestions or comments...
Thanks!
Ulcerative Colitis:
It destroys Bowel tissue. In some cases it only locates at the end of the bowel, but in case was very severe and was destroying whole bowel. Disease is intended to be controlled with drugs but in some cases the only choice is surgery. And it's frequent that it gets out of control. You feel ok some months but suddenly you get sick. UC is not the same as Crohn's; UC is eradicated with surgery, but not Crohn's.
Beggining at the gym:
When I started the gym I was already sick, but I did gain a lot of weight despite of disease. In the first 3 months I gained about 15 pounds, but probably because I was not used to exercise. I lost gains when I had flare-ups, but later I recovered, so before surgeries I was on 67kg.
Surgeries:
That was in January 2007, when dr. removed 90% of the bowel because of cancer risk and uncontrollability of disease. He connected the terminal side of ileum to the rectum, but that failed, so I was in hospital for 3 weeks. Basically I didn't eat ANYTHING for 1 month: I was as skinny as when I started the gym. And I had to wear an external appliance, because the corrective surgery was making a perforation on abdomen (ileostomy), as long as I had a better surgery.
Despite of all those problems I could resume gym with almost a normal routine, just avoiding exercises that could break the external appliance (abs exercises). I could recover to 67Kg (without bowel, which would add about 2kg)
In January 2008 I had the "standard surgery": doctors removed the remaining bowel and rectum, built an internal pouch with a piece of ileum, and connected it to the anus. This implies I have to go to the toilet 4-7 times/day. I had some complications but finally I could resume the gym. Basically wound never was a problem, I was allowed to start the gym only 1 month after surgery. Complication was a stricture. But currently I don't have many problems because UC.
Today weight is 68Kg, I can eat basically everything, and do a normal routine. The only restriction is cardio (running, elliptical), because that makes me feel the toilet urgency.
routine:
When starting was planned by the gym's trainer (not personal):
Mon-Chest & Back
Tue- Arms & Shoulder
Wed - Legs
Thu - Chest & Back
Fri - Arms & Shoulder
After surgeries I started paying personal trainer, this is what I do:
Mon- Chest
Tue - Back
Wed - Legs
Thu- Shoulder
Fri - Arms
Routine varies each week, usually there are 4 exercises: resistance, super series, descendant series, tri series, machines, barbells, dumbells.
Meals:
Breakfast: 1/2 lt Milk + Cereal + honey + 1 egg
Noon: some peanuts (before training)
Lunch: pasta/rice, chicken/fish/2 eggs, salads, 1/2 lt milk
Afternoon: 1/2 lt milk
Dinner: 1/2 lt milk, fruit, cereal
You might wonder why too much milk! Despite UC, I have always tolerated well it, and is main source of protein. I don't tolerate many eggs, I can eat up to 3/day. I have tried protein shakes but I think milk works and tastes better. Also some creatine, but didn't see a result. Also Breakfast & Noon are not very "heavy" because I would have many urgencies at Job and Gym.
I think you can't see measurements in profile. Anyway I did track them the first months, when I had noticeable changes, and lately I update them once in a while.
This is progress since 2002:
arm: 27->36 cm
forearm 25->30 cm
chest 83->98 cm
calf 33->39 cm
thigh 45->57 cm
waist 78->84 cm
weight 49->68Kg
Fat% ?->19%
point is if I could ever look like Nemo1991, for example ... He also answered the post and is as tall as me but has less weight!.
If you wish (and dare) to see photos, humm.... well, they are from cell ( camera is broken). So they are bad quality, but who cares! I am too!. Anyway, they won't be there a long time.
I already got a msg from Nemo and he said problem is to decrease body fat to 12% (currently is 19%), and solution is cardio, which as I said above, currently is an issue for me. I really appreciate Nemo's tips, but I am open to any other suggestions or comments...
Thanks!
Re: what is a realistic goal for specific situation?
You really do need to eat a bit better later on though, as you're limiting yourself for calories and nutrition.
grx wrote:Meals:
Breakfast: 1/2 lt Milk + Cereal + honey + 1 egg
(Fine)
Noon: some peanuts (before training)
(Not Bad)
Lunch: pasta/rice, chicken/fish/2 eggs, salads, 1/2 lt milk
(These are all good options)
Afternoon: 1/2 lt milk
(I would alter this for something like Low Fat Cheese, as you'll get more Protein, Carbs and possibly more nutrition and calories too.)
Dinner: 1/2 lt milk, fruit, cereal
(This isn't really a good idea for a Dinner. I'd go for something simple like Chicken and Broccoli, or maybe something like a portion of Lentils with Mushrooms, or Green Beans with Mushrooms, or some Beans and Rice, maybe something like Turkey, with something like a small amount of Potato, and mayb a bit of sliced Pepper if you want a more seasoned flavour.
You could add healthy Oils into this, or perhaps some Soy beans with a few things like Onion, Peppers, Boiled Carrott etc etc, to top up the Carb levels, as Soybeans could be seen as a complete meal in thier own right pretty much, but boring on their own.)
(I would eat something else about 2-3 hours after Dinner like a bit of Low Fat Cheese, or a small low Sugar Pro-biotic Yoghurt perhaps, or maybe a few more Peanuts as snacks.)
Re: what is a realistic goal for specific situation?
What is not clear to me is if you are a naturally a ectomorph, a very thin mesomorph or an extremely thin endomorph.
Ectomorphs are the skinny (but healthy) people you see.
Mesomorphs are the middle ground and they have the easiest times gaining muscle.
And endomorphs are the naturally fat people out there.
The disease has left you lean, but you can easily be of any of the above body types. If you are lucky you are a mesomorph (naturally) and you will have a fairly easy time gaining muscle mass if you are able to get the nutrients into your body.
If you are an ectomorph it is going to be very hard to do the same.
And if you are an endomorph you will have to be careful that the extra calories will not make you look fat instead of muscular.
What was your body type before you got sick?
Ectomorphs are the skinny (but healthy) people you see.
Mesomorphs are the middle ground and they have the easiest times gaining muscle.
And endomorphs are the naturally fat people out there.
The disease has left you lean, but you can easily be of any of the above body types. If you are lucky you are a mesomorph (naturally) and you will have a fairly easy time gaining muscle mass if you are able to get the nutrients into your body.
If you are an ectomorph it is going to be very hard to do the same.
And if you are an endomorph you will have to be careful that the extra calories will not make you look fat instead of muscular.
What was your body type before you got sick?