Major Soreness!

B

bandeirinha

0
Hi!
I've started weight training 6 weeks ago to gain some mass and to be in shape. I'm trying to do full body workouts two days per week. The thing is that after 3 or 4 days of rest I feel that some of my muscles are still sore (mostly the legs and backs)!

I'm doing Low Volume High Intensity training: 1 warm-up set of 12 reps with 50% of weight; 1 set to failure with full weight. Upgrade weight 5% to 10% when 12 reps are achieved. I try to do my reps slowly holding still for 1 sec when the muscle is fully contracted and when it is fully stretched.

Currently I'm not doing cardio regularly... I do 1 session per week but sometimes I skip it... I plan to do 2 cardio sessions per week regularly.

Should I workout only when I feel that my muscles aren’t completely sore? Is it normal I take so long to recover? I really want to workout but I don't want to overtrain my muscles... :confused:
Thanks a lot!



My current workout (all exercises perfumed with dumbbells, except for abs) :
Warm-up: 10 min stationary bike
Quads: Squat
Hams: Strait-leg dead-lift
Backs: Bent-over row
Delts: Upright row
Chest: Bench Press
Abs: Weighted (inclined) Crunches
Stretches: 20 seconds for each major muscle

Some important data:
Gender: Male
Age: 25
Height: 182cm (71.65 inches)
Weight: 70Kg (155 pounds)
Sleep: 6 to 7 hours per day.
Diet: Vegetarian. No supplements. I try to get the most of proteins from vegetables, eggs and milk. I think I’m very close to 60-70g of protein per day. I try to eat a lot of carbs (without any special selection). I have several meals per day, but I eat more at breakfast, lunch and dinner.
 
You seem to be doing pretty well workout wise. They only thing I would suggest is add another day. Dont continually do heavy load sets. Stick to medium rep ranges 5-8 for 2-4 weeks then change it up. Since you want to do a whole body workout ever day for the three workouts per week dont repeat the same exercise in the same week e.g. Chest Day 1 Flat Barbell Bench, Day 2 dumbell flys, Day three Incline Dumbell Presses.

Since you're a vegitarian its going to be more difficult for you to gain the lean body mass a non-vegitarian could attain. if you're completely set on continuing your vegitarianism for whatever reason e.g. religion or you just want to do it the STAY AWAY FROM SOY if you take any in. Is worthless and causes numerous problems with your body e.g. hypothroidism. If you're eating egges every day be careful. They have a high toxicity level and ingesting to many to often can cause you harm. If you want to maximize your size and strength gains you're going to need to consume 1-1.5 grams of protein per lean body mass and this is VERY difficult to do on a vegitarian diet. Its really hard to mee those proteine requirements where as a non-vegitarian has much less of a problem reaching that goal.
 
If the eggs are not fully cooked i.e. a little runny the uncooked egg white contains a biotin antagonist, avidin. Its rare that it could have an effect on the system unless he eats the eggs raw but the risk is still there if the egg is not fully cooked. Since he's a vegitarian eggs will have to become a larger part of his diet to meet the 1-1.5 grams of protein requirement to retain the LBM he has. That translates to roughly 25 eggs a day giving him 100 grams of protein from eggs. Allowing the other 50 grams minimum he needs to reach his goal. Thats around 175 eggs a week. Eventhough eggs are good for you eating that many eggs will put your cholesteral in the death zone really quick, if he's consuming the yellows along with it. Yes those may look like extreme numbers but how else is a vegitarian going to meet the requirements to meet lean body mass retention. If he cooks the eggs thoroughly and uses one egg yolk per 6 whites he should be fine. But as the say saying goes too much of a good thing can be bad for you and thats why non-vegitarians have been proven to be healthier, stronger, have a faster metabolism and are overall fitter than vegitarians.
 
Ponto als the soreness you're experiencing is most likely due to lack of sufficient protein. You're working out pretty hard but you're not feeding your muscles pproperly for recovery henc the continued soreness.
 
Thanks a lot for the replies!

1. I do full body workouts because I've read that they result better for beginners... I plan to do full-body workouts for a month more before splitting my workouts... I hope this approach to be correct...

2. I really didn't know about soy problems!!! I eat soy products (tofu, temphe, seitan, texturized soy) almost every day to comply with my protein needs! I also eat eggs (every other day), beans, milk, baby food, etc... but without soy it will be very difficult to achieve such protein quantities!! Do you really think I should avoid SOY? Without it I must start to take supplements like whey proteins shakes or so...

Thanks again!
 
SOY SHOULD BE AVOIDED AT ALL COSTS!!!!! It is for a lack of a better term a pice of crap food source for our body. I knew as a vegitarian you must be consuming soy. It surpress thyroid function, causes birth defects and the list is almost endless. Here is a link about soy that should scare the crap out of you to stop using soy

Yes you'll need to supplement with protein products if you want to mee the requirement. Are you a vegitarian because of religion ir choice? If its by choulce consider adding fish to your diet. This gives you another GREAT source of protein.
 
It is by choice... but it will be very very much difficult for me to eat any animal again... I wouldn’t stand it. So, it's out of question but thanks for the advice anyway.
 
Hey you're entitle to that and I respect that. Its just gonna take some extra work to meet your daily requirements but its definitely possible. I would HIGHLY suggest a MultiVitamin and Udo's Choice oile Blend to help you meet you're macroand micronutrient requirements and healthy fat requirements. Then as far as protein supplements go the best all around ones I found and use are Biotest GROW and LowCarb GROW. They taste good and they have a high quality whey protein. Not all protein powders are created equal. So be weary of what you pay for.
 
I read a good article on the 'egg and cholesterol debate'. Hopefully I can find the link and post it here. The problem with cholesterol is that the body produces it on its on, and I do not believe any studies have proven that excess cholesterol in the diet translates to increases in total body cholesterol.


Here is the article.
--------------------------
Q: You recommend whole eggs as an excellent food source. I was always under the impression that they will increase my cholesterol levels. Is that true?

A: Here's some personal information to prove a point. I recently had some blood work done and my cholesterol reading was 3.84 mmol/L (the average range is 3.60 - 5.20 mmol/L.) Why am I telling you this? Because I eat half a dozen WHOLE eggs every morning and have been doing this for quite awhile. As a matter of fact, I endorse Omega-3 whole eggs to everyone as an excellent food source (particularly for breakfast as the high amounts of tyrosine will make you more alert and coherent.) But the common response is: "Oh, I can't do that ... I have to be careful with my cholesterol." EGGS WILL NOT RAISE YOUR CHOLESTEROL!!! Incidently, my fasting glucose read 4.5 mmol/L (the average range is 3.8 - 6.0 mmol/L.) This is the real culprit for high cholesterol because high glucose levels will increase cholesterol via the insuligenic response. There is no direct relationship between dietary cholesterol and serum cholesterol.* High cholesterol is primarily hereditary (approx. 80% from genetic influence); the remaining 20% comes from your diet. Again, I must reiterate that it is the sugars/starches in your diet (and this includes all that refined, processed "junk" that I preach to stay clear of) that will cause a surge in cholesterol. Whole eggs, as mentioned in the previous newsletter, can actually lower cholesterol levels because the lecithin contained within the yolk will facilitate bile production in the liver which in turn emulsifies fat/cholesterol. And, as far as the concern of Salmonella poisoning with regular consumption of eggs, of course, cooking/boiling eggs is important (never eat raw eggs!) But, did you know that by simply placing an egg under hot running water for 1 minute is enough to kill the Salmonella bacteria. So, forget the nonsense about eggs raising your cholesterol levels and make this a staple in your diet.

*Boucher P, de Lorgeril M, Salen P, Crozier P, Delaye J, Vallon JJ, Geyssant A, Dante R. "Effect of dietary cholesterol on low density lipoprotein-receptor, 3-hydroxy-3-methylglutaryl-CoA reductase, and low density lipoprotein receptor-related protein mRNA expression in healthy humans." Lipids 1998 Dec;33(12):1177-86

Bowman MP, Van Doren J, Taper LJ, Thye FW, Ritchey SJ. "Effect of dietary fat and cholesterol on plasma lipids and lipoprotein fractions in normolipidemic men." J Nutr 1988 May;118(5):555-60

Namara DJ. "Cholesterol intake and plasma cholesterol: an update." J Am Coll Nutr 1997 Dec;16(6):530-4

Reaven GM, Abbasi F, Bernhart S, Coulston A, Darnell B, Dashti N, Kim H, Kulkarni K, Lamendola C, McLaughlin T, Osterlund L, Schaff P, Segrest J. "Insulin resistance, dietary cholesterol, and cholesterol concentration in postmenopausal women." Metabolism 2001 May;50(5):594-7
 
Nice find. I'll have to devle further into that. I've read reports that say the opposite. So I've seen two conflicting reports. Gotta examine this further.
 
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