It is a slightly off topic question I guess, but I have read a lot of good advice here and think it is ok to post.
I've been doing a once-every-other-day strength training routine for about a week and a half now, and was really enjoying it (I'm 5'10 and about 140 pounds, and am trying to gain half a pound to a pound a week since I have very little muscle mass) but this has put a halt to it. The strength training consisted of 2 sets of 8-12 reps on 7-10 different Nautilus machines, or free weights, and I wasn't really pushing myself, dammit. I didn't notice any certain instance of when the injury occured, but I noticed it was tender at my last session (which I ended early cause of it..I think my muscles were just too weak to begin with, or something)
I know I should not use the muscle until it is fully healed (the exact muscle is the underarm closest to the front of my body, where it leads to the pec(it hurts most when I lift it), and I know how to treat the injury(hopefully it is pulled/strained and not torn), but my question is,
What should I do with my diet and calories while it heals? And how can I prevent my other muscles (and this muscle, I guess) from deteriorating while it heals? Are lower-body strength training exercises ok, what other strength training may I be able to do (if any), and what exercises exactly?
Currently, I was doing a bit of cardio along with the strength training, moreso on the days where I did not strength train. Nothing very serious, usually only burning a couple hundred calories on the eliptical.
I also walk and know about calories, and estimated my calorie intake has been about 2500-3000 or so a day for abit over a week now, which is anywhere from breaking even to going 500 or abit more calories over, assuming my metabolism is ok.
So, should I bring my calories back down to 2100 or so (maintainance) while this injury heals, to prevent body fat gain?
I don't know if it is of any relevance, but I had been doing a maintainance level calorie range (2000 to 2300 or so, plus whatever I burnt through exercise) for the 2 weeks or so prior to when I started strength training.
Steve, I notice you have a ton of advice for people, so if you respond, I will probably bug you about my diet as well (it may be a bit too monotonous right now) and ask for macronutrient advice and stuff at some point in this thread.
Thanks for any and all advice,
Jamie
I've been doing a once-every-other-day strength training routine for about a week and a half now, and was really enjoying it (I'm 5'10 and about 140 pounds, and am trying to gain half a pound to a pound a week since I have very little muscle mass) but this has put a halt to it. The strength training consisted of 2 sets of 8-12 reps on 7-10 different Nautilus machines, or free weights, and I wasn't really pushing myself, dammit. I didn't notice any certain instance of when the injury occured, but I noticed it was tender at my last session (which I ended early cause of it..I think my muscles were just too weak to begin with, or something)
I know I should not use the muscle until it is fully healed (the exact muscle is the underarm closest to the front of my body, where it leads to the pec(it hurts most when I lift it), and I know how to treat the injury(hopefully it is pulled/strained and not torn), but my question is,
What should I do with my diet and calories while it heals? And how can I prevent my other muscles (and this muscle, I guess) from deteriorating while it heals? Are lower-body strength training exercises ok, what other strength training may I be able to do (if any), and what exercises exactly?
Currently, I was doing a bit of cardio along with the strength training, moreso on the days where I did not strength train. Nothing very serious, usually only burning a couple hundred calories on the eliptical.
I also walk and know about calories, and estimated my calorie intake has been about 2500-3000 or so a day for abit over a week now, which is anywhere from breaking even to going 500 or abit more calories over, assuming my metabolism is ok.
So, should I bring my calories back down to 2100 or so (maintainance) while this injury heals, to prevent body fat gain?
I don't know if it is of any relevance, but I had been doing a maintainance level calorie range (2000 to 2300 or so, plus whatever I burnt through exercise) for the 2 weeks or so prior to when I started strength training.
Steve, I notice you have a ton of advice for people, so if you respond, I will probably bug you about my diet as well (it may be a bit too monotonous right now) and ask for macronutrient advice and stuff at some point in this thread.
Thanks for any and all advice,
Jamie