Never 2 Late 2 Chase the Dream (it's better than liposuction)

[dillytl]

Another vote for some rest, relaxation and SLEEEEEP!!!

[kfisherx]

Okie dokie. Got 10 hours of sleep and 12 hours of rest yesterday. I woke up this morning and am body/muscle sore all over my body. My back, pecs, hammies and quads all with slight soreness. This is really strange. I don't have any other signs of sickness or weakness. My plan for today is to sleep again just to see if I can actually have a good workout on Thrs with the trainer.

[dillytl]

Sounds like you might be fighting off a cold or something! Rest up!!

[kfisherx]

I know it sounds that way but I don't feel badly otherwise. I just have DOMs all over my body. It actually feels rather good. My strategy is to rest again even though I feel like a little run today.

I wanted to take this time to post my upcoming Diet plan for my cut to get feedback on it as well.

Does anything in this plan look totally whacked to anyone?

5.4.5 inch female athlete at 135lb and 20% bf. Starting a cut in about 1 month.

I am currently (bulking) eating an average of 2689 kcals a day in proportions of 37, 42, 20. This means I am getting about 257g of protein, 300g of carbs and 63g of fat daily.

My daily burn rate on current plan has been fairly consistent over the past months around 2370 kcals a day during this bulking time period. I will call that my maintanance just as a point of reference. I htink ater on this will be used as my "medium" carb day point.

My intention in the upcoming cut period is to always eat 1.7g of protein per bodyweight lb. This would be 230g of protein a day and this will remain static throughout my program. If I get 230g of protein a day that is equal to 918 cals. Fat intake will = .4 times my bodyweight and will also remain static throughout the diet. So to start I will eat 54 grams of fat and that is equal to 486 kcals a day. That puts me at a total of 1404 kcals before carbs. Carbs will now be the variable of the program.


Taper strategy... Week 1-6 (or until I plateau) = Decrease calories in some reasonable manner

Week 1-2 = daily goal 2370 kcals
Protein = 230g = 918 kcals
Carb = 242g carbs = 968 kcals
Fat = 54 g = 486 kcals

Week 4-6 (see how things go above and cut carbs as needed)

Plateau time strategy. When my body plateaus I begin cycling. Here I will determine the proper grams of each macro for a "light" day, a "medium day" and then a "heavy" day. I will likely begin on a 1, 1, 1 cycle and if fat loss doesn't happen do a 2, 1,1 cycle and continue this pattern until fat loss happens.

[realcdn]

Originally Posted by kfisherx

Carb = 242g carbs = 242kcals

I can't comment on the strategy, but only on the math.

You're still okay on the overall grams, just 968 cals for those carbs. I suspect you're watching the actual grams more, so you won't have any shocks.

[kfisherx]

Originally Posted by realcdn

I can't comment on the strategy, but only on the math.

You're still okay on the overall grams, just 968 cals for those carbs. I suspect you're watching the actual grams more, so you won't have any shocks.

Dooop... I was still in the 1 hour "edit" window so I edited the mistake. Thanks for pointing that out.

[stephanie932]

Originally Posted by kfisherx

I know it sounds that way but I don't feel badly otherwise. I just have DOMs all over my body. It actually feels rather good. My strategy is to rest again even though I feel like a little run today.

Karla........I'm sorry to hear that you crashed the other day. I don't have any words of wisdom that others have not said, but maybe all that traveling just got the best of you and you needed more rest. Or, like others mentioned, perhaps you picked up some kind of bug on the plane.

Whatever it is, I really hope you get that well needed rest again tonight and do awesome tomorrow.

[kfisherx]

Trainer said to take a nice and easy 20 min jog today. So I did on th tready at the gym. No incline and 20 min at 5.0mph. Didn't even break a sweat but it did loosen my muscles which had become very stiff and sore by this evening esp my quads and high glutes. I feel much better now everywhere but am still a bit tired. Goal is to go to bed in a very short while.

[realcdn]

Originally Posted by kfisherx

Trainer said to take a nice and easy 20 min jog today. So I did on th tready at the gym. No incline and 20 min at 5.0mph. Didn't even break a sweat but it did loosen my muscles which had become very stiff and sore by this evening esp my quads and high glutes. I feel much better now everywhere but am still a bit tired. Goal is to go to bed in a very short while.

Sigh... I have so far to go. That nice easy jog would likely kill me. Although I did realize today that perhaps I should work on the 4mph jog without the incline on 5%. I couldn't figure out why I was having such problems today when I wasn't the first time I tried. Then I looked back and realized I was likely doing it with little or no incline the first time.

Glad you're feeling better though. I was planning on being in bed about 30 mins ago, so off I go!

[Natalia]

Karla, hey. I'll have to go back to catch up with your log, but how's cutting going?

[SpacecityPaula]

Karla:

You might want to try foam rolling to help with the overall soreness. The foam roller will help you do self myo-facial release in the muscle tissue.

BTW... DOMs should never be an indicator of how good or how bad your workouts are. Except for when I switch up exercises or if I've stopped exercising and then start up again, I rarely have DOMs.

[kfisherx]

Originally Posted by Natalia

Karla, hey. I'll have to go back to catch up with your log, but how's cutting going?

Not started yet. I will start next month after I return from Sweden. I know that is late to make 10% by challenge end but I wanted to get in another month of bulking because I feel like I am just now getting my head wrapped around the whole bulking thing. I still don't love it but am learning to love being strong and big.

[kfisherx]

Originally Posted by SpacecityPaula

Karla:

You might want to try foam rolling to help with the overall soreness. The foam roller will help you do self myo-facial release in the muscle tissue.

BTW... DOMs should never be an indicator of how good or how bad your workouts are. Except for when I switch up exercises or if I've stopped exercising and then start up again, I rarely have DOMs.

Oh I hate foam rolling. I won't do it unless under supervision. Somehow I suspect I will be doing it some tomorrow.

I used to never get DOMS. But that was primarily when I was lifting lighter and higher reps. Since starting to lift heavier and heavier I get DOMs more and more. This past week has been ridiculous though. My pecs killed me for 4 whole days and now my quads and butt are so sore I am grabbing walls to sit down. I am not sure what changed except my weights.

[kfisherx]

Originally Posted by realcdn

Sigh... I have so far to go. That nice easy jog would likely kill me. Although I did realize today that perhaps I should work on the 4mph jog without the incline on 5%. I couldn't figure out why I was having such problems today when I wasn't the first time I tried. Then I looked back and realized I was likely doing it with little or no incline the first time.

Glad you're feeling better though. I was planning on being in bed about 30 mins ago, so off I go!

Uh.... I don't think I could do 4mph at 5%. That is one steep incline. Generally I run at 3.5% and that kicks my ass just fine.

[Espi]

So weird how both you and me are having major DOMS at the same time. Mine was probably triggered by starting a new routine with new exercises combined with a HYOOGE dietary slip with over 500g of carbs in 1 day.
Since insulin lowers cortisol, which is the natural painkiller, it's understandable how eating more carbs will increase DOMS.