Hello all…I have played sports all my life, but started working out at a gym over a year and a half ago…I started lifting less like a girl about 9 months ago…lol…
I have a small frame and it is hard for me to gain muscle, especially since I am vegan. I had been experiencing pain in my hip down to my quad and went to the doctor a few times before he sent me to a sports medicine doctor.
I found out last week I have a sprain in my hip adductors and my thigh…he basically told me to do water exercises, and 20 min on the recumbent bike for 20 min on a level one…and to get another protein powder which is not soy, but whey…any suggestions on any that are not loaded with calories?
I can only take in so many calories with my frame…also any other rehab tips? Thanks sooo much…
I use the Grow! Whey and Metabolic Drive proteins from Biotest and they’re great. You said you’re a vegan though. You realize that whey is a milk protein right?
Yes and thanks Kruiser…my doctor did not seem to care…he said that I needed whey, not soy to help my muscles heal faster…do not know whether that is true or not, but he is a sports medicine doctor and the doctor for the olympic training center here…
[quote]Brainybeauty wrote:
Yes and thanks Kruiser…my doctor did not seem to care…he said that I needed whey, not soy to help my muscles heal faster…do not know whether that is true or not, but he is a sports medicine doctor and the doctor for the olympic training center here…[/quote]
id listen to your doctor and take the suggestion above. You might also read the Soy Poison Protein article and other here and elsewhere on the negative effects of soy
Maintenance calories for a woman should be around bodyweight times 14-15 and fat loss calories should be around BW x 10-12.
Most people find taking in protein in the range of 1g/lb of bodyweight is best for body composition and performance. It is also good to have a high protein intake when your body is repairing from surgery or injury.
I find this quote a little worrisome:
Are you eating enough? Getting in enough protein? Being vegan makes it difficult, but it can be done (so I hear lol)
Hey Jillybop…I weigh usually between 110-112…being vegan presents it challenges at times because I eat an almost totally clean diet, so I am not eating processed vegan foods besides mock chicken to get my protein, but since I am rehabing my doc said I need to intake much more…
when I made that comment about my caloric intake I was referring to that fact that my activity level is almost at a stand still during rehab as opposed to before when I would be hiking, biking, mountain climbing, playing tennis and hitting the gym…lol…so I know I cannot eat as much as I was when I needed the “energy” to do all those activities…
ow it is just 20 minutes on a level 1 on the recumbent bike plus 20 minutes do leg exercises in the water 5 x’s a week…I do not mind gaining, but obviously would want it to be muscle, not fat…thanks,I am ordering the Grow! tonight…:o)
OK, well be careful not to restrict too much during rehab - your body needs the calories to heal, too. I’d say shoot for around 1600 calories a day (maintenance).
Hey Jillybop…ok, thanks…I am close to target then…;o) I clocked in at 1556 yesterday…I am definitely going to read the article, someone else mentioned it as well…I have been vegan for 10 years, so it is hard to incorporate animal products, but I am definitely going to do the whey…have to take baby steps, ya know?
lol…so, no eggs, cottage cheese or none of that for 10 years…I am a little over 5’5, so I claim 5’6…lol…my limbs are super long though…my arms and legs…straight from my dad, even though I am not that tall, people always think I am taller than I am…and thank you for the compliment…;o)
Hey Jillybop…read the article…really interesting stuff…as I wrote in one of my posts, my diet is almost all clean…very little processed soy foods, the only being mock chicken occasionally, so I guess I fall into that “safe” category that she was talking about.I have heard before about the negative effects of too much soy…there are so many dangerous substances in most of our foods…it is a shame really…that is the reason why I try to eat as clean as I possibly can…
Baby steps are excellent Are you considering adding more sources of protein to your diet? As you continue training “less like a girl” the added protein will help you build muscle and strength.
Your limbs really are deceiving, I thought you were much taller from your pics. Maybe you were made to deadlift?
I’ve been weight training for over 3 years now. Good luck! Hope to see you continue to post, maybe in the Muscle Sorority!
Thanks for the encouragement Jillybop…I do want to eventually add more protein, I just have to get over the psychological part of being vegan so long…when I do, it will probably be in the form of eggs…I really want to add more muscle so I know I need the protein along with the right training to do so…
funny you mentioned deadlifting…I have been wanting to try, just have to make sure I find someone at my gym that does them correctly, because I am all about making sure I have the right form…thank you and I will definitely see you in Muscle Sorority!
[quote]Brainybeauty wrote:
there are so many dangerous substances in most of our foods…it is a shame really…that is the reason why I try to eat as clean as I possibly can…[/quote]
Good observation. Yeah, that bothers me too. Are you vegan for the clean diet or for another reason? I love animal products too much to give them up, so I eat mostly organic food instead.
Hey Bullpup…When I was a lot younger, I just did not want to eat animals because I grew up absolutely loving all animals, and was always bring home strays to my parents chagrin…lol…I am still an animal lover obviously, since I have a huge dog almost the same size as me, lol…
for the last several years it has just been about eating clean…completely for dietary reasons…plus since it has been so many years, I just cannot imagine eating meat. Not because I think it is wrong, because I do not…but I just know I can’t, I know my limitations…
I am willing to eat diary products if it will help me attain my goals…eggs, etc…maybe fish sometime in the future, but that will take some time to undo over 10 years of eating a certain way…I really, really want to add more lean muscle to my frame…I am toned, and I am happy with my body, but I see the potential for sooo much more, and I want to reach that potential…
BTW…Jamie the fitness competitor…she has the ideal body to me…I know everyone’s view of ideal is different, and body types vary, so you have to work with what you have, but that would be my goal…more lean muscle. I know it is all about genetics along with nutrition and training…
funny you mentioned deadlifting…I have been wanting to try, just have to make sure I find someone at my gym that does them correctly, because I am all about making sure I have the right form…[/quote]
Depending on your gym, it might be hard to find someone qualified to show you! Here are some deadlift articles that might be helpful, too.
