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Problem getting into a surplus after hiatal hernia

Asking for help with getting in a caloric surplus after having stomach surgery.

Cecat7
Cecat7 g Glenn Cecat
1 Post(s)
1 Post(s) Gender: Male Goal: Gain Muscle Date Joined: October 10, 2015
Posted

Hi there. I'm 22 y/o and about 7 months ago I had stomach surgery for a hiatal hernia (which basically is a tear in your diaphragm which causes acid reflux and in turn inflamation of the stomach and esophagus). I lifted weights prior to my sugery but because of that my condition got worse and it was either have the surgery or stop doing sports/going on a strict diet for the rest of my life. I choose option A.

 

About 2 months ago I went back to the gym, I've gained 3kg in 3 weeks but after that I stopped gaining weight. I'm having a really hard time getting into a surplus as I can't eat a lot of food at once. Also weight gainers/protein shakes make me feel bloated and really nauseated. When I eat a lot of carbs I have the same problem so I tried eating 6 smaller meals a day and I've tried a diet higher in fat. This helps me eat at maintenance but I'm really struggling to get those extra 300-500 calories in. I've tried eating some more 'dirty foods' but this upsets my stomach aswell.

 

- Current macros: 163 protein, 293 carbs and 114 fat (2850 calories). According to the calculator my TDEE is 2350, from my experience over the last 2 months this should be right.

- Height: 6ft

- Weight: 141 lbs

- Bodyfat: 11-12%

 

Are there any foods besides peanut butter and nuts that are high in calories, low in volume and easy to digest? Can I drink, for example, chocolate milk or eat chocolate, cookies, ... whatever or will this only get me some extra fat? I've read about IIFYM but I'm also aware of the fact that your body reacts differently to simple carbs than to complex carbs, so I'm not 100% sure about IIFYM.From my experience 'tho, it doesn't really matter what kinds of food I eat. In the past I could eat anything and not gain any fat and I've been a skinny guy all my life.

 

Has anyone else here had sugery for a hiatal hernia and did you have the same problem? Got any tips?

 

 

Currenly I workout 3 times a week, full body consisting of an A and B workout.

 

A: Bench press, cable flyes, deadlift, lat pulldown, hamstring curls, bicep db curls and close grip bp.

 

B: Squat, incline db press, barbell row, shoulder press, lateral raise+facepulls, hammer curls and triceps pushdown.

 

I do 4 sets of 8-10, except for lateral raises and face pulls 2 sets each (A1 = 4x8, A2= 2x9 + 2x8, A3= 4x9, A4= 2x10 + 2x9, A5= 4x10, A6= add weight; and repeat, same goes for workout B)

 

Is this too much volume and is there a good balance in exercises?

 


Thanks in advance!

JoeHurricane
JoeHurricane p Jordan Matthews
1.5K Post(s)
1.5K Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2013
Posted
Posted By: Cecat7

Hi there. I'm 22 y/o and about 7 months ago I had stomach surgery for a hiatal hernia (which basically is a tear in your diaphragm which causes acid reflux and in turn inflamation of the stomach and esophagus). I lifted weights prior to my sugery but because of that my condition got worse and it was either have the surgery or stop doing sports/going on a strict diet for the rest of my life. I choose option A.

 

About 2 months ago I went back to the gym, I've gained 3kg in 3 weeks but after that I stopped gaining weight. I'm having a really hard time getting into a surplus as I can't eat a lot of food at once. Also weight gainers/protein shakes make me feel bloated and really nauseated. When I eat a lot of carbs I have the same problem so I tried eating 6 smaller meals a day and I've tried a diet higher in fat. This helps me eat at maintenance but I'm really struggling to get those extra 300-500 calories in. I've tried eating some more 'dirty foods' but this upsets my stomach aswell.

 

- Current macros: 163 protein, 293 carbs and 114 fat (2850 calories). According to the calculator my TDEE is 2350, from my experience over the last 2 months this should be right.

- Height: 6ft

- Weight: 141 lbs

- Bodyfat: 11-12%

 

Are there any foods besides peanut butter and nuts that are high in calories, low in volume and easy to digest? Can I drink, for example, chocolate milk or eat chocolate, cookies, ... whatever or will this only get me some extra fat? I've read about IIFYM but I'm also aware of the fact that your body reacts differently to simple carbs than to complex carbs, so I'm not 100% sure about IIFYM.From my experience 'tho, it doesn't really matter what kinds of food I eat. In the past I could eat anything and not gain any fat and I've been a skinny guy all my life.

 

Has anyone else here had sugery for a hiatal hernia and did you have the same problem? Got any tips?

 

 

Currenly I workout 3 times a week, full body consisting of an A and B workout.

 

A: Bench press, cable flyes, deadlift, lat pulldown, hamstring curls, bicep db curls and close grip bp.

 

B: Squat, incline db press, barbell row, shoulder press, lateral raise+facepulls, hammer curls and triceps pushdown.

 

I do 4 sets of 8-10, except for lateral raises and face pulls 2 sets each (A1 = 4x8, A2= 2x9 + 2x8, A3= 4x9, A4= 2x10 + 2x9, A5= 4x10, A6= add weight; and repeat, same goes for workout B)

 

Is this too much volume and is there a good balance in exercises?

 


Thanks in advance!

Hey @Cecat7!

 

If you're having trouble getting food in, have you thought about blending stuff up in shakes? Or if it is just a case of getting more calories, you might actually benefit from a type of mass gainer. In terms of foods that are easy to get in and are high in calories, try some extra virgin olive oil/coconut oil. Quick calories in small quantities so they could be helpful.

 

Your routine looks fine too me.

 

Also, try to avoid IIFYM. Eat healthy, nutritious foods the majority of the time. Make junk food the exception, not the rule. Check this out:

 

 

Jordan

SHF Athlete MS Athlete Partial Fitness YouTuber
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