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.
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 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.
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.
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"Become better than you used to be, not better than someone else." ~ Leigh Peele
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.
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!
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.
__________________ It all starts with the mind, but the thoughts, the intention aren't enough. Action needs to come next. Dream it, believe it, plan it, execute it, celebrate it. - Wendy
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.
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.
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.
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.
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.
I've heard from people that do body part splits and then go to a full body workout that often get rid of their DOMs. I've always pretty much done full body workouts so maybe that's the difference.
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Originally Posted by 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.
I always learn so much from you Espi. I didn't know that insulin lowers cortisol (which is especially interesting since PCOSers gain in the middle which is also related to cortisol if I remember correctly). If carbs are an issue, today might be interesting since yesterday was a very carby day.
__________________ It all starts with the mind, but the thoughts, the intention aren't enough. Action needs to come next. Dream it, believe it, plan it, execute it, celebrate it. - Wendy
If you cleaned up your diet and ate cleanly to bulk you too could have both. Remember that I never cheat on good eating. My body rewards me for this over the long haul as would yours. Any of you ladies who want to go through this as a phase in your training could do it too. I am not unique or special or talented at this. It really is mostly about the diet just like every says.
As a bonus to this bulking phase I am led to believe that the cut will go rather nicely as my metabolism is so revved up. We'll see about that though.....
Don't you think your focus is a unique talent that makes you special at this?
Don't you think your focus is a unique talent that makes you special at this?
Absolutely not. My "focus" is nothing more than the willingness to work as hard as I need to work to achieve a goal. Everybody has this ability to the same extent that I have it. And while our abilities to grow and achieve results are different, I contend if they were as consistent with their own plans that their results would be also consistently positive. I bust my ass at this day in and day out. I do not cheat myself in my diet and I make it to the gym as planned every time. That is not a special or unique talent my friend. That is hard work. If you look at the women and men on this board who have success you will see that they all are consistent and hard working. Very simple but not so easy.
Today so far I did a nice little run to loosen up things. I did 1 mile at 0% incline and 5.0mph and 1 at 2% incline and same speed. I also did 60 pushups (wide grip swiss), and 60 hanging leg raises. I am thinking of going tonight for a shoulder/chest/tri workout. I have decided to work through the 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.
Could be an early sign of overtraining ... I know that when I was nearing my crash and burn just over a year ago, my DOMS was nearly unbearable. Just something to think about.
__________________
Life's a Journey ... Enjoy the Ride!
Could be an early sign of overtraining ... I know that when I was nearing my crash and burn just over a year ago, my DOMS was nearly unbearable. Just something to think about.
Thanks Julie. I will take this as something else to think about. Generally I feel fine and I honestly want to go to the gym to workout most days. Today I was excited to go and the little runs I have been doing are feeling good. I will workout with lower weights and higher reps the next couple of times though and see if I can work with that and hit it hard again next week.
perhaps it is more palatable to think of it as "under-recovery" rather than "over-training" - it isn't that there's something wrong with the workouts - it's just out of sync with the amount of recovery you've been getting
perhaps it is more palatable to think of it as "under-recovery" rather than "over-training" - it isn't that there's something wrong with the workouts - it's just out of sync with the amount of recovery you've been getting
But ladies, isn't the first sign of this that you don't feel like working out? I haven't had that feeling yet. I always am up for going to the gym and working out. It just happened that at my last session as soon as I started into it I also crashed.
I also do not mind the DOMs so much. It is just more intense than it was before and lasting longer. I am trying to figure out why. I like Espi's comments in her log RE this but still don't have my head wrapped around that. My last upper body workout had me pretty sore for 4 days which seems a very long time for pecs to be sore. Perhaps I should just play it safe and use this weekend as down time from the gym.
under-recovery: I think an earlier sign is an elevated first-in-the-AM-lying-down-resting-heart-rate. But who takes their awakening pulse every AM to notice a trend?
DOMS: Lots of eccentric load tends to cause DOMS more than other types of load. When they want to cause DOMS to test what mitigates it, that's what they do. Eccentric loading.
But ladies, isn't the first sign of this that you don't feel like working out? I haven't had that feeling yet. I always am up for going to the gym and working out. It just happened that at my last session as soon as I started into it I also crashed.
Karla:
The first time I crashed last summer, I was working out regularly, but afterwards I didn't have the energy to do any thing else. I was crabby all the time and tired. Last time I do believe it exhibited itself through a compromised immune system that resulted in me being sick all the time.
Given your self-admitted history of pushing yourself to the point of a severe injury and your PT releasing you to a personal trainer so that it doesn't happen again, backing off probably isn't a bad idea. You need adequate recovery time as much as you need exercise and a good diet - all of them work together in harmony.
__________________ It all starts with the mind, but the thoughts, the intention aren't enough. Action needs to come next. Dream it, believe it, plan it, execute it, celebrate it. - Wendy
I totally hear you on your fear and I also share it. That is the biggest reason I have made only the small gains that I have in fact. I am terrified that I will get fatter and then have a harder time cutting. But I am learning by actually going through this that by gaining muscle mass I am also revving the metabolism even more and so this should tranlsate to an eaier cut.
Myth. Don't bank on this. If you feel like you are getting fatter than you like, knock it off. That's why I said not to have some arbitrary number of months to bulk.
There's little reason to get fatter than you'd like, just to work it off again. You're in a long cycle, now. You should consider shorter cycles of cutting and bulking. In a year's time, the differences will be trivial. Only, on average, you'll have been less fat that whole time.
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Originally Posted by misc worry warts
Oh my! Could it be overtraining?!?!
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Quote:
Originally Posted by LisaS
under-recovery: I think an earlier sign is an elevated first-in-the-AM-lying-down-resting-heart-rate. But who takes their awakening pulse every AM to notice a trend?
DOMS: Lots of eccentric load tends to cause DOMS more than other types of load. When they want to cause DOMS to test what mitigates it, that's what they do. Eccentric loading.
Too much drama, not enough evidence. People have bad workouts and/or bonk all the time. Walk it off, track the stuff that Lisa pointed out, and get back to work.
You should certainly be aware of additional soreness and lack of desire to hit the gym, as you and Julie pointed out, but just be aware. Keep track or something.
So I went to the gym tonight telling myself I would do a light upper body workout. I felt very good and got this major pump on while doing it. My arms and pecs were so tight. I also kicked ass in the dips and pushups today. I did a total of 120 push ups today. At my first workout I did 60 with a wide grip on a swiss ball and tonight I did 60 close grip bench ones. I felt like a beast. Then on the dips I did 2 sets of 20!!! I could not believe how strong I was doing these and the pump was only making it feel so awesome. My skin got tighter and tigher as I pumped out the exercises. I bonk on the last set though and can only claim 19. (can you believe that?) I just couldn't pull that last one.
The bad news is that I think I strained a pec muscle sometime between my last workout and tonight. My right side hurts when I breathe. I have ice on it. My goal for the next days will be to do rest days. That will be 4 rest days in a row. Then next month when I go to Sweden I will do a full rest week. When I come back I'll start the cut.
Tonight's workout warm up
Close bench push ups
3x20 (bw)
Oh and Epsi, you would be proud of me tonight. I watched some guy doing deads with a rounded back. I had seen him before doing these with the lighter fixed bb and I didn't say anything because the weight was low. Tonight he was doing them with the oly bar and 2 10s so he was moving up. I walked over and asked him where he learned that exercise. He said he wasn't sure probably from some friends. I told him the name of it and then explained that I was a beginner but had a trainer and couldn't help but notice that he was moving up in weight and probably going to hurt himself. I demonstrated the arch in the back and explained where he should be feeling the pull. He actually thanked me. That was the first time I ever did that. He just looked like he would be receptive....
Myth. Don't bank on this. If you feel like you are getting fatter than you like, knock it off. That's why I said not to have some arbitrary number of months to bulk.
Too much drama, not enough evidence. People have bad workouts and/or bonk all the time. Walk it off, track the stuff that Lisa pointed out, and get back to work.
Thanks Roland for your perspective on this. First thing is I do have a set time to cut. It will be mid next month. I decided to extend this first bulk mainly to get over my head issues wrt eating and gaining fat. I really am facing my fat fears now and honestly can tell you that they are no longer so scary. That has been a reward on its own. If I gain 4 lbs of fat in this that will be just 2 extra weeks of cut for me. I am okay with that. So far I am a good cutter....
I think I showed my stuff again at the gym tonight so obviously not out of the game. That said I agree with everyone that I need to be carful to get in enough rest. This is esp important when I am on the road. I have the next 4 days slated for active rest and recovery.
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.
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