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!