More efficient recovery?

Discussion in 'Fitness & Nutrition' started by DTR rex, Oct 28, 2008.

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  1. DTR rex

    DTR rex New Member

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    For a few months now I have been having bad problems with my recovery time from a workout. I will work a muscle group and be sore for like 4 days, two or three of which are a pretty intense soreness.

    I am not really sure what the root cause of this could be. It is not an issue of over-training because last week I went into the gym not feeling 100% so I kept my workout for chest pretty easy and simple compared to normal.

    On flat bench I did 135 x 15 for two sets. Then I did 225 and pyramided down for reps of 15, 12, 10, 8, 6. I followed this up with 3 light sets of db incline press and 3 sets cable crosses.

    I was afraid I wouldn't be sore at all and I ended up being sore for 4-5 fucking days!

    My diet is solid, I take a multi, I take mono creatine, and I take whey.
    After my workout I head home and get protein in my system 30min after my workout (sometimes 45min) and then another 45min after that I eat pretty large meal with plenty of protein and carbs.

    What could be the cause of this extended soreness? It's really starting to interfere with my workouts because it's hard to do other muscle groups when your back or chest stays sore for 5 days.

    For the record, I have tried glutamine and it didn't do much if I recall.
     
  2. Formz

    Formz Hipster Santa OT Supporter

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    Nothing has changed at all? I know you said your diet is solid but did you change something in your diet?
     
  3. BarbaraWaltersPegleg

    BarbaraWaltersPegleg Irish Guido

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    Maybe try some BA or a recovery drink like that ON stuff, 2:1:1?

    Sleeping well?
     
  4. evolude

    evolude OT Supporter

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    Track your diet on Fitday/spreadsheet and/or add more calories?
     
  5. DTR rex

    DTR rex New Member

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    No, diet is very similar as always. I eating just a tad under maintenance. I mean, I drink more often now but not that much more.... I can't really see that being the culprit.
     
    Last edited: Oct 28, 2008
  6. DTR rex

    DTR rex New Member

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    I take ON whey daily (1.5 scoops in morning and 1.5 scoops after workout) and that has recovery stuff in it.

    The sleep is so-so. I average about 7-8 hours a day and the quality is decent I suppose. The g/f has been crashing here more often lately so when she moves around at night it wakes me up but nothing too dramatic.
     
  7. BarbaraWaltersPegleg

    BarbaraWaltersPegleg Irish Guido

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    Maybe you're just dying?

    I'll make sure to make a thread like PIR's memorial thread.

    God Bless
     
  8. Formz

    Formz Hipster Santa OT Supporter

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    :rofl: and I'm the dick :rofl:
     
  9. evolude

    evolude OT Supporter

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    I have low test now. I blame Barb.
     
  10. DTR rex

    DTR rex New Member

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    I already track my diet on fitday and for the most part I am pretty consistent. Here are the macro's for a pretty typical day for me:

    2,350 cals

    80g fat @ 31%

    150g carbs @ 26%

    240g Protein @ 43%

    And 3 days a week I will throw in 20g or 6% alcohol... Usually a whiskey or rum.

    Pretty standard and nutritious diet I think. I've thought about knocking fats down to 50g and bumping carbs up to 200-220g grams but I maintain a lower bodyfat much more easily on lower carbs.
     
  11. evolude

    evolude OT Supporter

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    Maybe you're growing... requiring more calories as a result.
     
  12. 4cd-Air

    4cd-Air Rape seemed like the next logical step

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    drinking always seemed to make my aches last longer...is it every body part that gets that way?

    Maybe you could switch to a different split to build some endurance, like hit each body part twice a week, one heavy and low, and one light and dynamic
     
  13. BarbaraWaltersPegleg

    BarbaraWaltersPegleg Irish Guido

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    Ok that was bad...My B rexer, Im tired and I miss F&N during the day.
     
  14. DTR rex

    DTR rex New Member

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    I knocked my cals up to 2800 for a few weeks straight and carbs were pretty high but I started put on fat :wtc:

    I forget if my recovery time was improved during that period.

    Honestly, it's just a bitch because it fucks up my other workouts. If I do back and I am sore for 5 days I am not going to be at my full potential when I try to do chest or legs. It is forcing me to put like 2 rest days between each workout and henceforth I am only working each body part every 1.5-2 weeks and it's killing my growth potential... I am actually shrinking :hs:
     
  15. DTR rex

    DTR rex New Member

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    My legs and arms still recover pretty well. But my chest, shoulders, and back will be sore for literally 4 or 5 days. I will work chest and feel like I had a shoulder and lat workout along with it. Shit will be sore for days.
     
  16. grimstone

    grimstone magic murda bag OT Supporter

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    have you tried something low volume for awhile
     
  17. Formz

    Formz Hipster Santa OT Supporter

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    That was post number 10,000 for you :eek3:
     
  18. deadbolt

    deadbolt New Member

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    how does BA help with recovery?
     
  19. evolude

    evolude OT Supporter

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    Do you take creatine every day? I've been only taking it 3x week and was told that was wrong.
     
  20. Uglybob69

    Uglybob69 I miss beer.

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    Do less volume more often
     
  21. DTR rex

    DTR rex New Member

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    No, I take it only on workout days.

    So since my long recoveries are fucking up my workout routine I am taking creating maybe 3 times a week. One scoop mono pre-workout.
     
  22. DTR rex

    DTR rex New Member

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    That might help, but it doesn't really answer my question of why I am so damn sore.

    I am a 23 year old and (as far as I can tell) pretty healthy. I workout, stretch, eat well, and take the standard supps (daily multi, whey, creatine, fish oil, GTE, vitE) everyday.

    Just does not make any fucking sense.

    For the past 1.5 years I have been going pretty high volume and reps. I tend to stick in the 8-12 rep range and 4 different exercises, with 4 sets each exercise for each body part.
     
  23. GTLifter

    GTLifter Banned

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    try bumping the carbs up to 200g or so :dunno:
     
  24. DTR rex

    DTR rex New Member

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    I think I might try this. This is the one thing (short of me being sick or something) that I can think of that might be causing this. I am trying to lean up some more, but maybe i'll just have to drop cals and fats a bit so I can bump up carbs and (hopefully) still drop b/f
     
  25. Drewski

    Drewski New Member

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    that could be part of it. after being woken up, it takes time to get back to the stages where the most repair work is done (3rd & 4th sleep stages I believe)

    also, maybe try taking some extra BCAA's. :dunno:
     
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