Is My Lack of Strength and Endurance Normal After a Break from Lifting Weights?

[Ivan Seeking]

Are you getting adequate carb intake right after the workouts?

Yes... with the qualifier that while I have tried to compensate, I don't know how much more to eat now! I know my appetite has been crazy the last few days so I've tried to feed the beast what it wants.

Almost all of my carbs for the day are typically consumed just before and after a workout.

 

[leroyjenkens]

Yes... with the qualifier that while I have tried to compensate, I don't know how much more to eat now! I know my appetite has been crazy the last few days so I've tried to feed the beast what it wants.

Almost all of my carbs for the day are typically consumed just before and after a workout.

I used to work out and I read websites that explain the best things to consume after a workout, and I was surprised at how much sugar they would say to consume after a workout. It was like 2 scoops of protein powder, and double that much sugar (like dextrose or maltodextrin). I felt bad using that much, so I just used one scoop of protein and one scoop of dextrose. I honestly couldn't tell if it made a difference, but that's what all the weight lifters do.

And yeah, whenever I was working out, it seemed like I could constantly eat all day. I don't know how body builders with such huge amounts of muscle eat enough to be satisfied.
I've heard of some strongmen who talk about their diets and some of them are crazy. One guy eats a bunch of meals a day, and with each meal he says he's eating chocolate. Then he says he even wakes up in the middle of the night to eat more chocolate.

 

[fourier jr]

Beyond a doubt, my last two workouts were the hardest I've had since I was in my early twenties. I think I need to take a couple of extra days off... two days later I am still tired and sore. I suspect I got a bit of the runners high and pushed a little too hard the last time.

same sort of thing happened to me on last friday & monday. I still worked out this week on the days I was supposed to. I just knew ahead of time that I would likely have to tke it easy, not being recovered 100% from before. One workout I hit what should be a good monthly goal (a nice round number), & the other I missed by 5lbs. I'm pretty sure I can still get it before the end of the month.

 

[lisab]

Definitely want to ease in. Don't lift for performance in the beginning. You'll just end up hurting yourself. Do more low weight reps to help condition the muscles. Otherwise you'll end up with DOMS and be out a couple weeks. Try to lift during off hours if you feel uncomfortable. It is a great idea to combine lifting and cardio. Don't just be a meat head. Be able to run some miles too :)

What's the difference between DOMS and just being sore? I always thought being a bit sore the next day was a good thing, it means I'm making progress.

 

[Ivan Seeking]

It was like 2 scoops of protein powder, and double that much sugar (like dextrose or maltodextrin).

With my blood sugar problems, that could and probably would land me in the hospital!

 

[ChiralWaltz]

Physics_UG,

Are you holding yourself accountable to your workout program?

Gloves or no gloves is another thing to keep in mind. I find I get a more solid connection with my form without gloves. However, I do like having soft hands for tickling my son, so I alternate when I wear them.

What an excellent day for a jog.

 

[fourier jr]

looks like the best thing post-workout is whey protein & maybe moderate carbs of some sort. one reason carbs are recommended is that they cause an increase in insulin secretion, but whey protein does the same thing & also is a source of the right kinds of amino acids, especially leucine, to support protein synthesis

http://www.charlespoliquin.com/Blog/tabid/130/EntryId/1478/Tip-416-New-Tips-For-Post-Workout-Nutrition-Don-t-Let-Your-Hard-Work-Go-to-Waste.aspx
http://www.charlespoliquin.com/Blog/tabid/130/EntryId/1882/Tip-522-Tips-To-Avoid-Pitfalls-To-Post-Workout-Nutrition-Don-t-Negate-Your-Hard-Work.aspx
http://www.charlespoliquin.com/Blog/tabid/130/EntryId/1920/Tip-538-Optimal-Post-Workout-Nutrition-Tips-Are-Carbs-Essential.aspx
http://www.charlespoliquin.com/Blog/tabid/130/EntryId/1803/Tip-499-Post-Workout-Nutrition-Tips-for-Fat-Loss-Muscle-Development.aspx

 

[Ivan Seeking]

looks like the best thing post-workout is whey protein & maybe moderate carbs of some sort. one reason carbs are recommended is that they cause an increase in insulin secretion, but whey protein does the same thing & also is a source of the right kinds of amino acids, especially leucine, to support protein synthesis

http://www.charlespoliquin.com/Blog/tabid/130/EntryId/1478/Tip-416-New-Tips-For-Post-Workout-Nutrition-Don-t-Let-Your-Hard-Work-Go-to-Waste.aspx
http://www.charlespoliquin.com/Blog/tabid/130/EntryId/1882/Tip-522-Tips-To-Avoid-Pitfalls-To-Post-Workout-Nutrition-Don-t-Negate-Your-Hard-Work.aspx
http://www.charlespoliquin.com/Blog/tabid/130/EntryId/1920/Tip-538-Optimal-Post-Workout-Nutrition-Tips-Are-Carbs-Essential.aspx
http://www.charlespoliquin.com/Blog/tabid/130/EntryId/1803/Tip-499-Post-Workout-Nutrition-Tips-for-Fat-Loss-Muscle-Development.aspx

Excellent! I can do that! I normally have 60 grams of whey protein first thing each day, but I can add some and time things a bit differently now.

One thing that I had never considered is the connection between amino acids and heart and vascular health. In addition to the fact that the heart is a muscle that benefits from a "muscle-building" diet and regime, as do all muscles, there is quite a bit suggesting there are other benefits as well.

According to the study in the Journal of Cardiovascular Pharmacology:

"... [L]arge artery elasticity index (LAEI) ... was significantly greater in patients treated with L-arginine than in the placebo group ... Systemic vascular resistance was significantly lower in patients treated with L-arginine ...

This improvement was associated with a decrease in systolic blood pressure, peripheral vascular resistance as well as a decrease in aldosterone levels."

http://articles.mercola.com/sites/a...pressure-and-cardiovascular-risk-factors.aspx

Abstract

In humans, taurine (2-aminoethanesulfonic acid) is mainly obtained from diet. Despite the fact that the health effects of taurine are largely unknown, taurine has become a popular supplement and ingredient in energy drinks in recent years. Evidence from mechanistic and animal studies has shown that the main biological actions of taurine include its ability to conjugate bile acids, regulate blood pressure (BP), and act as a potent antioxidant and anti-inflammatory agent. These actions suggest that high levels of taurine may be protective against coronary heart disease (CHD)...

http://www.atherosclerosis-journal.com/article/S0021-9150(09)00432-8/abstract

Conclusions— Dietary glutamic acid may have independent BP-lowering effects, which may contribute to the inverse relation of vegetable protein to BP.

http://circ.ahajournals.org/content/120/3/221.short

 

[Benko]

Out of curiosity are you looking to bulk or cut?

 

[Benko]

I'm just going to guess considering what you wrote in your original post. If you are looking to cut (lose weight and define muscle), focus on compound exercises - http://www.muscleandstrength.com/workouts/21-compound-exercises-only-workout.html for example. Following this try to put in 20 min of light cardio to keep the oxygen flowing into your trained muscle groups. But the most important aspect to lifting is your diet. If you keep all this in check, emphasis on the diet, you should see results within a very small time frame.

My info:
- 71kg
- Deadlift 120kg
- Currently workout of following http://www.madbarz.com/ for cutting cycle.

 

[Ivan Seeking]

Does anyone else ever feel a slight chill several hours after a particularly hard workout? I've noticed this a few times since increasing my routine. I feel a very slight chill at times up to the next day. I wonder if I'm not getting enough calories to compensate for the extra energy output.