I’m wondering if soreness has much of an applicable connection to lack of calories?
Here’s my rundown. Im 210, 185 lbm. Been doing tdawg 2.0 for about 25 days now, getting ~2600 calories per day.
I take hot rox and drink surge during/after workout.
(BTW i agree that surge rocks for sipping during workout, feel way stronger than I used to compared to water)
Anyway, i’m pretty much continually sore post workout till the next time I use that muscle group. Not horribly sore, but enough that I notice it for the few days in between.
Also, for info I havent lost any lbm and am increasing poundage on all my lifts every week or two.
I seem to suffer from extended soreness as well, and have found that 1g of vitamin C about 45 minutes before my workout seems to help along with Surge.
Eating though is defenitely a big factor, I’ve found that when I’m not eating well, or at all due to work schedule, the soreness is defenitely heightened and extended as opposed to when I’m constantly shoveling my face with food throughout the days following the workout which seems to drastically improve recovery times.
BUT, i don’t really have anything to back this up with that I recall, maybe someone else has some links…
Antiliberal, try getting REAL stingy with your carbs during the day, eating only P+F meals up to your workout and then taking in your allotment for the day as starchy carbs (oatmeal, sweet potatoes, brown rice). In other words, you’d be taking in only two P+C meals, one being Surge and the other being the whole-food meal that follows.
You should know within a few days whether my recommendations improves the soreness or not.
And definitely try the Vitamin C that Agathos recommended. That’s an excellent recommendation.
My breakfast is a p+c meal, so is post workout meal. Carb sources are oatmeal, green veggies and surge.
Get plenty of vitamin c, doesn’t seem to change it at all.
I eat about 1 hour post workout, can’t get it in much quicker due to kids and driving time/cooking all that. Tried eating post workout before this diet though (bringing food in car) and didn’t cut out soreness anything noticeable.
My workouts are a 3 day split, going 4-5 times/wk with legs being 2x/wk and alternating with chest/arms and shoulders/back on the other days. Doing almost exclusively free weights, workouts running 50-75 minutes in length (not counting stretching or warmup). Soreness for a muscle group post workout returns the next morning, doesn’t affect all muscles of course but varies between major ones with some minors in there for kicks.
So what is it that you’re asking for here? You’re making gains, and you’re somewhat, but not terribly, sore. Personally, I kind of like being a bit sore between workouts, as it makes me feel like my body is growing. Purely psychological, I know, but still.
Tend to follow a 5x5 setup, although sometimes I do 6 reps and certain muscle groups have more sets.
Take today.
Did legs/back.
Back squats 6x5
Good mornings 5x5
Leg presses 3x5
Hamstring curls 5x6
Leg extensions 3x6
Windmill type of core work 5x6
ab leg lifts 5x6
some other ab thing 3x10
reverse hypers? (that thing with quads on leg rest and feet hooked under pads) 4x15
calf extensions 5x10
Char-dawg, it’s not that big of a problem. I’m just looking to optimize and was wondering if anyone knew or had this issue before.
I’m assuming that raising my calories a little will help with it, it’s just a fine line as to how much before I slow the fat loss. Fat loss obviously is my priority at the moment, although I will say not at the expense of muscle/strength loss. I’ve gone down that road a few times in my life and it never ended with a nekkid chick and a bed… lol
I wouldn’t train shoulders in that split. They get beat up 2 days in a row according to the split you put up. If you want, do front and side raises on chest day, then reverse flyes or face pulls on back day.
So I’m guessing your split goes something like this
Day 1 - legs
Day 2 - Chest
Day 3 - Back
Day 4 - rest
Day 5 - repeat
If I was you, Here’s the split I would do
Day 1 - chest, tris, front/side delts
Day 2 - Legs, low back
Day 3 - Upper Back, bis, rear delts
Day 4 - rest
Then, I would take weekends off. For example, train Monday, Tuesday, Wednesday, take Thursday off, then start again on Friday, but take Sat and Sun off, then do Day 2 on Monday. It will give you more muscle rest. On my off days, I still go to the gym, but I do sprints (HIIT) and jump rope. It helps with soreness all over, as it increases blood flow to all areas and speeds recovery.
I also notice on T-dawg that I’m so damn hungry all the time. I eat 5-6 sometimes 7 meals a day, only 2-3 being P+C. I don’t feel super sore all the time, but I do get more sore now. I just always feel extremely hungry about 1 hour after every meal, but my next meal isn’t for another 1-1.5 hours.
Thanks guys, at least I know others get sore on this type of diet.
As far as hungry, I don’t have that problem. Although I didn’t have it when i was eating 1200 calories/day of almost all carbs and working out 4-5 hours/day either.
I tend to only have hunger issues if I eat. Starving is easy, it’s eating just a little of non satiating food that really twists the screws…
Well, my workout split isn’t really dead nuts structured. I have 3 little kids and thus they dictate the schedule a bit (due to childcare scheduling for baby).
I tend to go 2 days on, one off though.
So, that is:
day 1 legs
day 2 chest
day 3 off
day 4 legs
day 5 back
day 6 off
day 7 chest
day 8 legs
etc. etc. etc…
I have gone 3 in a row a few times, but that is a recipe for more soreness. Also 3 in a row leads me to 6 in a week a bit too easily, I just can’t stand taking days off unless i’m out of town.
My HIIT I stuff in whenever I feel like it. Try to do it every morning upon waking, but sometimes the baby wont allow it. Then I do it post workout. I do HIIT about 6 days/wk.
During T-Dawg your body will be forced to tap into fat reserves sooner for energy production, as your glycogen stores will be near depleted.
Fat oxidation will occur, thereby producing energy and a byproduct - lactic acid. Since your body will be oxidizing more fats, it comes to reason you will be more sore due to the increase in lactic acid production during this Fat Oxidation process.
anti - re-read my post. I said workout 4 days/week, taking weekends off. If you workout m, t, w, then take th off and start again on friday, but take sat and sun off, and start up again on m with day 2. This has you train 4 days/week with 3 days rest. It works, as you get more rest, but you have to do active rest on the weekends, i.e. HIIT or running or etc.
TT - you are correct. Lactic acid is the buildup of the byproduct of glycolysis. Fat oxidation will cause ketones to form, rather than lactic acid. It might be that if a person is on a low carb diet, the lactic acid can’t convert back into pyruvate due to lack of glucose/glucagon.