Hello, I’m looking for guidance for my post op . I am currently nine weeks post-surgery, almost ten, I had double incision , find myself on the heavier side, weighing 12 stone 7 pounds. My goal is to lose weight, and I've been considering starting slow that includes walking 10,000 steps daily and incorporating light leg workouts, along with maintaining a healthy diet. However, I feel hesitant about returning to heavy lifting for at least another three months, as I want to avoid straining my scars. I would appreciate your advice on how long I should realistically wait before resuming weightlifting, considering I am still experiencing some swelling and had a few minor infections in the nipple grafts and incision site, although those issues have resolved. I am still experiencing a bit of soreness, so any guidance you could provide would be greatly appreciated. Thank you
Hey! Has your surgeon given you the all clear to resume lifting again? If they have, I would get back into resistance training, just very light initially and avoiding any direct chest work (presses and flys) and nothing directly over head (presses and pulldowns).
@@coach_sambarnes he told me around 3 months ish I had to wait to do heavy lifting again and Yh I’ll do lightly but what workouts do u recommend can I do any chest work out After three months as I’m 10 weeks on Monday
@@tylerjosephsfuture Whenever I take coaching clients through a post surgery training phase I get them doing around 3-4 weeks of upper body (minus overhead and direct chest) work. As long as that all feels good then add back in overhead and direct chest work and just keep listening to your body. If something feels "off" pull back on whatever you're doing and go a little slower.
FULL WORKOUT: A) Machine Chest Press 3x 6-8 B) Incline Dumbbell Chest Press 3x 8-10 C) High Incline Smith Machine Chest Press 3x 8-12 D) Lying Incline Cuffed Lateral Raises 4x 8-10 E) Tricep Machine Extension 3x 6-8 F) Single Arm Overhead Cable Extension 3x 10-12 each side
Thank you for sharing your advice! As you said, learning from people who are not in the same situation won't help, luckily we can learn from each other.
Glad I found your channel. Getting back Into Working out after an injury. I love compound movements combined with running. Love a one rep max but only do it once a month during my recovery week. Glad to see more people like me on RU-vid 😊
Here’s another one - not using progressive overload/writing down or tracking your work outs. For years I just went in doing exercises and guessing where I was the weeks prior. And not sticking to the same exercises
I realised I was the exact same! After just finishing a week of no social media the difference it made to my happiness and anxiety levels was kinda scary tbh.
these are great stretches! but if you are only a week or two post op, be very careful with pushing your self too much too fast. (other than popping a stitch obviously) stretch marks can be a big risk. it’s not something i’ve seen many people talk about, but my surgeon said that was one of the main reason they wanted very limited movement for the first two weeks. especially if your skin is really tight or you are prone to stretch marks (it just depends on your skin). so just keep that in mind and talk to your surgeon first before doing anything like this!!
I think I'm just gonna save up for lypo to get rid of these disgusting feminine thighs...Guess I just gotta get the over sized fat cells sucked outta my upper legs! I bust my ass every other day with weights and hiking yet they're still rounded and there. Sure iv'e made massive improvements...I"m 6 ft 4 and was 230 Lbs and am now 185 Lbs.. Yet these thighs though smaller are STILL rounded and stick out the farthest on my body!
Hi from 2024! I'm nonbinary and became chronically ill about a year ago, and have been trying to rebuild my strength and muscle definition after a year of next to no activity. Thank you for this!
Ive been on T 7 years and ive lost weight & gained & lost & gained loads but when it comes back it goes back to my hips and thighs, does anyone know why? My body fat never redistributed
i have exactly the same issue. Been on T 10 years. Fat redistribution never happened, but at least I managed to build upper body, so it looks slightly more even.
Well.. My top surgery went horrible wrong... Mine right chest got infected and my doctor didn't do anything about it.. After 21 days the stitches got opened😮... Like too much about 1 full finger length.. So i had to go through another surgery and had to deal with a lot...of...pain... And i didn't even knew what to do in this situation.. So please do a lot of research before you do it..
I’m trying to start a lean bulk because i’m pretty skinny but if i fully bulk i worry that my chest fat will grow as i’m pre-t. I have a plan to do 9 months lean bulk and 3 months cut, is there any considerations i have to make because i have a lower testosterone level?
If you're going to keep your bulk controlled and not go crazy, you should be fine. I doubt you'll feel too much of a difference in your chest. The only consideration you have to make due to no T is expectations. The amount of muscle you'll gain will be on the lower side BUT you should still see differences in how toned you look when you cut back down.
i'm not 100% ftm, but it gives me a lot of anxiety that can't present myself more androgynously no matter how hard i try because of my wide hips. i already work out (not to the point where i'm lean enough yet, but on the way) but wouldn't take T since i'm not fully transitioning. it's rough having to settle for feminine clothes that work around my waist-hip gap but if i don't, i look like a potato sack as anything oversized will inevitably either pool on my hips (shirts/jackets) or have a gaping loose waist (pants/shorts). i know i'm not the target audience for this, but i really appreciate the video. is there any hope for me? i'm trying to figure out which direction to go from here and being real about it helps a lot lmao
Your best bet is to get as lean as you feel comfortable with, then try to bulk up your back as much as possible. Some extra width on your back will help to make your hips look a little smaller. It'll take looooong time (just based on having to cut down first, then do a decent bulk) but it's probably the best idea.
tysm for this!! where I live we don’t have gym or a gym-like area, and if there was I would be a bit scared to go ;-;. I’ve been trying to work out more to get my ideal body type. again, ty!!!!!!
Im only 16 and still young so im not sure if its appropriate for me to try helping with thigh stuff but it’s definitely taking a toll on my mental health and i don’t really know what to do because im not on testosterone and probably wont be until im able to do it myself, but is there anything i could do to reduce it because i am aware its thigh fat but unfortunately not eating is not going to help but slipping into that mindset is also unhealthy, would you have any advice for me? Thank you <3
Hey! It's a difficult one unfortunately. Obviously fat loss is the main thing but it's whether or not that's appropriate for you to focus on. My advice would maybe be to look at working out, and focussing on other areas, to try and take some mental focus away from areas that make you feel dysphoric.
The truth definitely stingsss. I've been working to achieve the unrealistic body I want for 8+ months, and this just confirms I really do have to start t first. On another note, I really like the content you post! I've been watching workout routines from lots of different people ,but haven't seen a lot w a trans person ❤
FULL WORKOUT (Sets listed are the ones I did, change to your needs where required). A) SA Cable Lat Pulldown 1x 8-10 / 1x 12-15 B) Cable Upper Back Row 1x 6-9 / 1x 8-10 / 1x 12-15 C) Seated Chest Press (Cable or Machine) 1x 6-8 / 1x 10-12 D) Dual Cable Lateral Raises 4x 12-15 E1) Face Away Cable Curls 1x 8-10 / 2x 12-15 E2) Rope Pushdown 1x 8-10 / 2x 12-15
@Sam Barnes this is a very, very serious question that I can't get anyone to answer, including my doctor. I'm a man. I was born a man, but I cannot grow any serious facial hair. Why is it that people born female can start taking testosterone and grow facial hair when I can't? My testosterone level (including follicle stimulating hormones) are in the normal range. What's the deal with this?
Not all Trans men on testosterone grow facial hair, far from it. There's actually someone further down in the comments who's struggling to grow a decent beard. A lot of the time it's genetic. There are things you can look into, like minoxidil, but it comes with possible side effects so do plenty of research first before starting anything!
What is hard for me with doing a caloric deficit is I’m trying to bulk up to gain weight and muscle ;-; it sucks how big my lovehandles have gotten but Ive got noobie gains now
thank you so much for this! I'm non-binary and I want to start masculinizing my features but I wasn't really sure where to start. I'll try to focus on reducing my fat % but genetics aren't on my side unfortunately :( Do you have any advice on which specific muscle groups to focus to create a more masculine silhouette? So far I love training my arms and chest but I don't think I'll be seeing noticeable progress soon
No problem! Try to train EVERYTHING, that way you stand the most amount of chance of putting on as much muscle as possible. But if you wanted to put extra focus on more masculine areas, I would say arms (including shoulders), chest, and back. Keep going with it, you'll see the results over time!
I’m so glad that I clicked on this vid it was so helpful 😭 Thank you so much for making this! I’m not able to take T yet sadly, but this will help me through the time until then. Thanks!!
@@coach_sambarnes hmm yes, my surgeon has been quite vague when I've asked about post surgery exercise. I'm free to move my arms however I like, just not to loadbear above my head. but I've no idea if that means "do what your body feels comfortable doing" or "push yourself a little"
totally appreciate your hard work and consistency btw without going for gym I want to buy equipment at home, but I do not understand what to buy, please tell me which equipment is most important to increase body mass and increase size of muscles? im 21 & currently my weight is 79kg i wanna achieve 90 kgs
You want things that are going to offer you as much versatility as possible, so if you can't get a decent set of adjustable dumbbells, resistance bands with handles are probably your next best bet.
Omg Sam!!! You crossed my mind the other week and I was hoping you're alright. There are so many trans people I follow who don't upload much (which is fine, I just hope they're all alright haha)
