Quote:
Originally Posted by fl1by
Go more slowly or forgo "low teens body fat" to eat enough protein to support muscle growth, then cycle back down towards your % fat goal. Sounds like your not providing your taxed muscles enough nourishment to build and recover.
Change your diet for 3 - 4 weeks and see if you extended Muscle soreness lowers or goes away. Trying to rebuild lost muscle and return to low body fat at the same time is hard for professionals...
I just returned to physical training 7 months ago from being on my back for 14 weeks no weight bearing due to broken heel. I've just gotten back to pre condition strength, now for some diet changes
65 yo, 5'10, 205 pounds, 20% body fat,... average moving about 50,000 pounds daily in the gym, 4 day a week; every other week i do legs, the fun day, with 100,000 pounds in 45 minutes.
Good luck on finding the correct recipe
|
I do suspect that I may not be getting enough protein and overall calories to be pushing the weight that I have been pushing. Definitely could be it since I'm still operating in deficit before accounting for any exercise.
Quote:
Originally Posted by floridaorange
Give yourself a 2-3 yr time span to start seeing your goals making an real impact in how you look. In the meantime, you are just going to have to get better at recovery - that means REST. More sleep, less screens, glutamine, glucosamine post workout, creatine HCL (less dehydrating) and definitely electrolytes during your workout.
Make your focus on breathing, form and recovery. Also, expect your body to feel different post workouts during different seasons. Maybe your body is working harder during the summer months than it's used to, perhaps fall/winter will be better for recovery.
The main thing is, don't overdo it, regardless of who you once were in the gym, listen to your body. Cut out ALL bread and crackers or chips. Stick to red meat, some cooked veggies and protein powder. Its likely a diet thing. Also, mixed nuts or trail mix mixed with mostly nuts with cereal a good quality granola post workout works wonders. You have to get really intentional with your diet.
|
Thanks. All of the above are being tracked and adjusted as needed. Total sleep including time is monitored and alerted. Same with food intake. As noted above, I'm really struggling to meet protein goals with maintaining calorie deficit. I think if I'm going to be working out, I need to focus more on proper macros than total calories, and let my BMR come up as the muscle increases. After all, that's the whole goal.
Also going to start with sports-specific PT later this month. They have trainers on staff who will review not only injury recovery and prevention exercises, but also my muscle building program, so will see what comes of that.