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The main reason I am trying a workout as such is because I definitely feel I cannot keep up more workout days because I become too sore and fatigued the next day. I need much more sleep and I feel less energized the following days.
The main reason I am trying a workout as such is because I definitely feel I cannot keep up more workout days because I become too sore and fatigued the next day. I need much more sleep and I feel less energized the following days.
Eat more, drink more water, try taking ZMA(zinc magnesium blend). Embrace the soreness, for it is gains. Sent from my iPhone using Tapatalk
Yea best thing you can do is go with a beginner program and work through the soreness. If you feel sore give yourself a little more rest but don't do a weak workout to avoid soreness. I always feel like I didn't do a good workout if I don't feel sore a day or two later. The more your lift the harder it is to get sore.
Learn to work through soreness.If you train less because you are sore you will always be sore. If you train through it you will adapt and be much less sore.
“The bottom line, if you're getting the DOMS on a regular basis, your nutrition sucks.”From Kiefer himself: part 2 --Meadows Interview w/ Kiefer
"The bottom line, if you're getting the DOMS on a regular basis, your nutrition sucks."From Kiefer himself: part 2 --Meadows Interview w/ Kiefer
This isn't entirely the case with beginners though.
Agreed, but they shouldn't last long. Here's more of the same paragraph:"The studies on DOMS (delayed onset muscle soreness) always intrigued me because, although the soreness can last a few days, biochemically, muscle respond just as they do when there's no DOMS within 48 hours. The research also shows that you should also really only experience the DOMS once or twice (assuming you continue your training regimen), but I was like you, experiencing them regularly but still gaining. As I progressed and started including higher quality protein powders--gave up crap like Muscle Milk and Designer Whey--I noticed it stopped. What I later found out is that eccentric loading, in particular, triggers damage in skeletal muscle mitochondria which can cause calcium ion leakage. It's these ions that make you sore the next day. It happens pretty much every time you train heavy. But this also triggers several protective responses like the heat shock factor cycle. Your body actually builds up proteins to protect against residual damage, but it needs adequate vitamin and protein supplies to do so effectively. The bottom line, if you're getting the DOMS on a regular basis, your nutrition sucks."
I hear what you are saying with the beginning soreness and nutrition and amping up the routine. However I feel so dead and fatigued all week if I train intense 3 times a week.
I am almost like you man, 148lbs, 29 years old and 5'9. I also back loaded for 2 months and was seeing almost no results. I recently started doing the ICE CREAM 5X5, and it is a great program! I am definitely lifting heavier, and I can already start seeing my leg muscles which is something I never had. I also play soccer twice a week and the workout has been helping me a lot for this.I am backloading almost everyday (yes, even the days I don't lift). I do notice I get a little more bloated the days I backload on junk food (pizza, restaurant food, or any sort of processed food) vs when I do clean foods (potatoes, white rice, etc) however after one or two ULCs the bloating goes away. Keep on it man it will come sooner or later.One newbie quick question about creatine, because Kiefer talked a lot about it on his paper but I notice that there is not Creatine on the CARB SHOCK. Should I be using creatine before and after my workouts? If so how much? I have been just doing 1 tbsp of coconut oil, 200mg of caffeine and 30g of protein for pre workout and 1 scoop of carb shock with 15g of whey 1hr after my workouts.
I am almost like you man, 148lbs, 29 years old and 5'9. I also back loaded for 2 months and was seeing almost no results. I recently started doing the ICE CREAM 5X5, and it is a great program! I am definitely lifting heavier, and I can already start seeing my leg muscles which is something I never had. I also play soccer twice a week and the workout has been helping me a lot for this.I am backloading almost everyday (yes, even the days I don't lift). I do notice I get a little more bloated the days I backload on junk food (pizza, restaurant food, or any sort of processed food) vs when I do clean foods (potatoes, white rice, etc) however after one or two ULCs the bloating goes away. Keep on it man it will come sooner or later.One newbie quick question about creatine, because Kiefer talked a lot about it on his paper but I notice that there is not Creatine on the CARB SHOCK. Should I be using creatine before and after my workouts? If so how much? I have been just doing 1 tbsp of coconut oil, 200mg of caffeine and 30g of protein for pre workout and 1 scoop of carb shock with 15g of whey 1hr after my workouts.
Creatine can be taken any time during the day. Just don't take it with caffeine as it inhibits the effects. What I do, I take about 200-400mg of caffeine (that's 2 cups of coffee with heavy whipping cream + coconut oil), maybe some nicotine as a lozenge (2mg), water with 5g of luecine. Those are taken pre-workoutI'd take my creatine sometime in the afternoon after my workout. But because it can cause diarrhea for me, I take my 20 grams throughout the day (5 grams, 4 times).. so one every 3 hours.Carb shock is used to raise your insulin amplifying the effect when you consume carbs.. but it doesn't do anything about converting your ADP into ATP for the extra energy boost. So it doesn't replace creatine at all.
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