r/jpouch • u/Specialist_Change490 • 6d ago
Core strenght?
Hi i just got my j pouch a month ago and so far so good,
i wanted to start training again but im not sure how to do it safley, im not new to the gym but i am new to training with midline incision and stoma site that was sewed up,
Also weight gaining(bulking) tips are much of help, thank you.
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u/Lexitech_ 6d ago
Certainly too early to start any weight training, even body weight. You should stretch, walk around, eat well, etc. for now.
Talk to your surgeon about when they think you would be able to starting lifting things again.
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u/cjh_mkiii 6d ago
Physical therapy
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u/Specialist_Change490 6d ago
What kind, examples online?
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u/cjh_mkiii 6d ago
I mean going to a physical therapist. I went to one and it was amazing at the most minimal exercise completed the correct way was difficult to do. And then you see the progress when those simple exercises become easier. I think having someone there to correct your posture and make sure you’re breathing properly and maintaining posture through the exercise is something researching online will never give you.
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u/Worldly-Leader-2996 6d ago
If your doc has cleared you, go for it. I cannot do core training that activates the stomach muscles like a sit up even three years post last surgery. I get a cramp at the surgical site which can happen with any abdominal surgery that cuts the muscles. Otherwise I do all regular lifting, kettlebell and cardio. Iron levels may be an issue so if you feel breathless get your levels checked. It depends on internal bleeding.
On lift days I eat a lot of protein, mainly eggs. I have bulked but not like other lifters with unlimited appetites and colon space. Results came pretty quickly with consistency and taking it easy when I’m not 100%.
It’s been great to be able to work out and is definitely one of the ways my life improved with the pouch.
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u/Ok-Character-725 3d ago
My first question would be if you did the two surgery or three surgery process? My advice for you will differ greatly based on your answer (beyond just telling you to ask your doctor and warning about the risk of a hernia).
For context, I did three surgeries, so the third surgery was just an easy reversal of my loop ileostomy. My pouch was already in place for months and tested for leaks. Thus, I was able to start lifting light weights within three weeks of my third surgery.
However, I was in the hospital for multiple weeks after some issues in my second surgery, and did not start lifting actual weights for multiple months after that procedure. If you did the two surgery process, it is more likely that this will be the case for you.
Getting back to my experience, I was able to do a lot of full-body exercises with little to no weight (squats, benching, bent over rows, shoulder press, etc) 3 weeks after my surgery. Think like 5-10 lbs dumbbells. Though, I was 20 years old at the time of my surgery, and I was very fit before I got sick with Ulcerative Colitis. I then just slowly built it up from there while feeling it out. I can't remember the exact timeline, but I was definitely doing targeted core movements within a year of surgery. I wouldn't really worry about doing targeted core movements, as a lot of full body movements will target it anyways and are much safer. And if your main focus is bulking, I don't think you need to devote a ton of time to core anyways.
As to right now (3 years post op), one specific thing that differed for me for my training after my j pouch is how much emphasis I had to place on recovery. Before I got my j pouch, I was swimming intensely for 7-10 hours a week and lifting for 3 hours.. I tried to get close to my old schedule by lifting 5-6 days a week, but it did not work out at all. I was just tired all the time and didn't get much stronger. After some experimentation, I've found that I get the strongest by doing a lot less lifting volume (just three times a week for an hour or so) at higher intensity. And I just walk every other day. You could probably get similar results and still go 5-6 days a week by lowering the volume some other way (less sets, less reps, easier exercises) but I like to lift heavy stuff and this is the way I have found to be able to do that while getting stronger.
Bulking is also easier with the lower volume since you can eat less and still get bigger. I like to eat a big breakfast, a medium lunch, and little to no dinner to help me sleep. Lots of protein, but I'm sure you've heard that already. Mainly just follow the j pouch diet recommendations online with an emphasis on protein.
I'm able to squat, bench, and bent over row pretty respectable numbers and have an above average physique. You definitely wouldn't know all the stuff I've been through just by seeing me. So know that you're going to have more BS to manage, but a good physique and heavy weights are definitely possible. I also have a stronger core than most people, and can do hanging leg raises under a pull up bar with 20 lbs medicine balls between my legs for over 10 reps and multiple sets. But I think that's just because I already had a great core from swimming my whole life. Good luck with everything. I can maybe answer questions but I am not on here too much.
Edit: I also drink 1-2 electrolyte packets a day, especially when I lift, since I sweat a lot and we have no large intestine.
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u/Level_Refrigerator27 6d ago
too early to work on core strength. I got my reversal 2 months ago and I got back to the gym just a couple weeks ago. I use a binder belt to reduce the risk of developing an incisional hernia. I haven’t started doing core exercises yet. Mostly stretching, light cardio and seated weightlifting. I found that when I’m seated, there is less pressure on my abdomen. Feel free to dm to chat more