Two years out...

Hi All - I had my surgery with Dr. Aceves (Rest in Peace!) two years ago.  It's a good time to reflect briefly on the journey so far...

At start of journey:

Surgery was a non-event, really.  I was very lucky - I had no pain, no complications, no issues of any kind.  I've had dental cleanings that were more traumatic than my VSG.  I realize this is not everyone's experience, but that was mine.

My weight loss phase went equally well.  I set a goal weight based roughly on getting into the normal BMI range - when I was close, I had my body fat tested, and ended up sticking to the high end of the range.  I had a DEXA scan last month that showed me at about 11% Body fat, even though according to BMI standards i'm technically slightly overweight.  I cross checked the DEXA with BodPod and MRI and while they're all a bit different, they all show a pretty low and acceptable level.  So BMI is of no concern, really.

I hit my initial goal weight (120 pounds lost) in about six months. Again, I was very very lucky - I didn't hit a significant stall during my WL phase.  This is not typical, and I don't know why I got lucky.  What I did do was comply with my diet pretty rigidly, and:

 - started very slowly with exercise, but ramped it up as time went along, and I focused a lot on walking at the beginning, switching to cycling toward the end.

 - I kept carbs very low, but used the "net carbs" approach and deducted fiber from the carb count

 - got my fluids in

 - tracked every food item that went in, and all exercise

 - weighed every day

Really nothing magical - just the basic program i was given by the surgeon, and followed by many here.

After 6 months, and hitting my goal, I transitioned slowly to maintenance.  I continued to track everything and did a lot of experimenting - I noticed that my weight remained pretty stable in a +/- 5 lb range, with occasional excursions above or below.  I really ramped up my exercise, beginning a cycling coaching program that readied me for a series of 100 mile and longer events, and I rode 5 of those last year, ending with a 200km event.  During this time my weight drifted up slightly as I packed on leg muscle.  Body fat checks showed I maintained a low level of body fat, and in fact I dropped a shirt size from L to M early in maintenance.  

I'm now maintaining 180 +/- 3 lbs which seems pretty stable for me.  My original goal was 175, but I did have to raise that as I added muscle.  My maintenance goal is more about body fat % - keeping it around 10-13% - considered "athletic" for a male of my age (56).

In Maintenance I do the following:

- Exercise!  I ride about 150 miles/week with a goal of 7,000 miles for this year (5,000 last yr)

- Some resistance exercise - especially around my core

- Net calories (after exercise) goal of 1200 per day - that seems to keep me stable

- Carb-wise I'm much more balanced now.  And at this lower weight and exercise level the "natural" carbs from fruit and veg don't seem to cause cravings.

  - breakfast is typically a fruit smoothie with Kefir, Strawberry and Banana and pro-biotics

  - lunch is typically a salad, with some  meat, cheese, nuts and a yogurt based dressing

 - dinner is often half a baked potato with a marinara/meat sauce, taco meat, etc on top

 - if burning lots of calories (say in a bike event over 3 hours) i eat whatever I can get in that will sustain me - sports drinks, bars, etc. that are pure carbs.  If it gets burned immediately, it doesn't cause any issues.

 - snacks: mostly 85+ % dark chocolate and almonds

 - supplements: calcium, krill oil, zinc, b-12, k2, liver, d3, amazing grass, potato starch and a rotating mix of high-potency pro-biotics

Graph of my WL journey:

I try to eat "boring" and stick with the same routine as much as possible.  So far so good.  

During the past month I was out of my routine while supporting a bike racer in his attempt to cross the country in 12 days or less. For 3 weeks I lived in an RV surrounded by sugar meant to fuel him and the other crew members.  I wasn't able to exercise - I just sat, drove, analysed data, etc.  I came back weighing roughly the same as when I went - so that was a nice victory.

Here I am (on the right) with my racer (far left) and British racer Chris Hopkinson in the middle.  Pippa Middleton raced on a team during the event, but we didn't get to meet her - her team passed us in the hills of Missouri at 230 in the morning during our 2 hours sleep break.

Of course a look a bit big compared to elite cyclists at the peak of their training, just before a race.

Other thoughts...

It's been an amazing journey, and I'm so glad I did it.  Thanks to all on OH who supported me with their thoughts and kind words along the way.

Loose skin... I have some - mostly around my mid-section.  I probably will never do anything about it as there are few calls to see a man in his late 50s with his shirt off anyway.  The loose skin does make me feel a bit fatter/puffier than I really am, so it is a bit of a psychological issue.

What would I change? Nothing that I can think of - everything went just about textbook perfect for me. I would have done it sooner... 

AMAZING! Thanks for your inspiring story! I started my 2 week liquid pre-op diet today so posts like yours are SOOO helpful. You look great (and 15 yrs younger!)

Thanks - I think I feel about 25 years younger!

You are Amazing!!!!  Happy Surgiversary!!!!  How are you celebrating???

By training for a 400 mile team bike race :) plan to do 100 miles this weekend - my once-a-month 100 miler to start ramping up for the race at the end of July.

 

Jubjub what an inspirational post your journey has been amazing you went so far so quickly !!  You really pushed yourself to the max... that has to be so amazing to know and feel... I feel I have tried to do well but you have inspired me to push myself even harder.... Thank you so much for giving me that extra push!!!!

You look fabulous! !! Your before and after look like 2 completely different people!!! Best of luck with your riding !!! But I don't think your the kind of guy who doesn't needs luck.. determination is all you need and you have plenty determination and drive and desire! !! :-)

♡ Kelly

Thanks for the kind words.

I feel lucky because I read every day about people that have had complications or long-lasting stalls, etc.  I realize that things happen to people and some have had to work a lot harder than me to get good results.  The folks that stick with it in the face of hardship are *really* inspirational.

You are SO inspirational to me.  I really hope you know that you inspire some of us mere mortals :D  

Thanks - I feel very lucky to have been so successful and even better if my scribblings here help motivate others to get to their goal.

Couple other stats:

Starting Shirt size: XXL; currently M - today I'm wearing a men's Small polo shirt. Who'd a thought?

Starting Pants size: 48-50; currently 30 or 32.

Energy level: I just crewed for Race Across America - I went 12 days averaging 1-2 hours sleep per day.  It was hard, but I was able to keep up, even at my advanced age... :)

Thanks again to everyone who posted tips, tricks and guidance during my journey - I learned a lot from this site - it was a huge factor in my success.