Doing too much at the gym?
lyzastra
Posts: 13 Member
So I'm looking to gain weight and muscle. Im 7 stone 11 and looking to get the 9. I've always had a problem with gaining weight and increasing my calories... Busy lifestyle, family etc. But now I've been using the my fitness app I am getting a bit obsessed with my macros and ensuring I consume enough each day.. Already today I have consumed a healthy 1500 calories. However I am going to the gym 3 times a week and heavy lifting...but I'm finding the day after and 2nd day the DOMS are actually excruciating! Whilst I'm at the gym I don't feel too bad and not completely worn out, but the day after (like today) I can barely lift my little girl and all I want to do is sleep! I'm eating properly and taking nutrients..and feel so deflated that I am doing something wrong.
Can anyone give me a bit of advice please.
Thank you x
Can anyone give me a bit of advice please.
Thank you x
1
Replies
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A few questions:
What does your lifting program look like?
And how long have you been doing it/what have you been doing before?
Are you having strength progress in the gym?
How many calories are you consuming daily and what are your macros like?1 -
Also: How much per night are you sleeping?1
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Between 5-7 hours. I know I'm probably going to be burnt at the stake for that. But with a little one it's hard to get a complete night's sleep. Could it be lack of recovery time I. E. Sleep?2
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I very rarely suggest any supplements as most are a waste of money. But I have actually found that a BCAA supplement (I prefer to drink it intra workout) does cut down a bit on the length of time I stay sore.14
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A few questions:
What does your lifting program look like?
And how long have you been doing it/what have you been doing before?
Are you having strength progress in the gym?
How many calories are you consuming daily and what are your macros like?
Lifting 2 /3 times a week for 30-45 mins. Been a month since I started but I've done bodybuilding on and off for about 5 years.
I am having strength process and I am trying to consume between 2000-2500 calls a day. 50% carbs, 25% fat and 25% protein. I've looked a tad macro calculators and that's what it's telling me to consume with my weight goal. X0 -
Personally, I don't get a lot of DOMS, but I do the intra-workout thing with BCAA's. I don't know if that contributes.
Not sure how old your kids are, but could you sneak in a nap? I feel awful when I'm lifting heavy and not sleeping enough.4 -
She's three so at an age where she isn't napping a lot through the day she's a great sleeper at night so I think earlier nights are a must if this is what I'm going to feel like with less sleep!2
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Are you following a specific lifting program? Or are you doing it on your own?3
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I can't speak for you personally but my workout recovery is absolute garbage when I don't get enough sleep. I have five kids, and my 11 month old and 4 year old like to tag team at night. I also have insomnia that wakes me up in the middle of the night. I definitely recommend getting to bed earlier if you can. It makes a big difference for me.4
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How much water? And are you just doing whatever in the gym or an actual lifting program?0
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DomesticKat wrote: »I can't speak for you personally but my workout recovery is absolute garbage when I don't get enough sleep. I have five kids, and my 11 month old and 4 year old like to tag team at night. I also have insomnia that wakes me up in the middle of the night. I definitely recommend getting to bed earlier if you can. It makes a big difference for me.
Thank you, I am also a sufferer of insomnia and find some nights I spend hours staring at the ceiling... I thought getting back in the gym would help that but I find it can get worse0 -
DomesticKat wrote: »I can't speak for you personally but my workout recovery is absolute garbage when I don't get enough sleep. I have five kids, and my 11 month old and 4 year old like to tag team at night. I also have insomnia that wakes me up in the middle of the night. I definitely recommend getting to bed earlier if you can. It makes a big difference for me.
Thank you, I am also a sufferer of insomnia and find some nights I spend hours staring at the ceiling... I thought getting back in the gym would help that but I find it can get worse
Melatonin is a natural sleep aide and works really well for me. I take 10-15 mg a lot of nights.1 -
I think you've already hit the nail on the head. SLEEP! You needs lots and lots of sleep with heavy lifting I've found. Although some of it is just getting back in the game as well. In another few weeks I'm sure you won't be as sore. Also, are you only hitting each muscle group once a week? You might need a bit more frequency to avoid getting as sore.0
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I think that if you started working a specific lifting program, your muscles will start to "know" what to expect, and your DOMS will decrease (maybe? YMMV).
But yeah - sleep. Sleep as much as you can!0 -
djeffreys10 wrote: »I very rarely suggest any supplements as most are a waste of money. But I have actually found that a BCAA supplement (I prefer to drink it intra workout) does cut down a bit on the length of time I stay sore.
There's a lot of research that shows BCAAs in and of themselves do nothing. Protein with a full spectrum of amino acids does though.5 -
Katiebear_81 wrote: »I think that if you started working a specific lifting program, your muscles will start to "know" what to expect, and your DOMS will decrease (maybe? YMMV).
But yeah - sleep. Sleep as much as you can!
Sorry to sound ridiculous but what is YMMV?0 -
djeffreys10 wrote: »I very rarely suggest any supplements as most are a waste of money. But I have actually found that a BCAA supplement (I prefer to drink it intra workout) does cut down a bit on the length of time I stay sore.
The only other supplement I can think of would be creatine.1 -
Your mileage may vary. So that was my experience once I switched to Strong Lifts (and now run a powerlifting program from my coach), but you may not have the same results as me.
1 -
So it could be that your body struggles to recovery with the loads that you are trying to do, or your program is inadequate. Why not get on a structured program to see if it's a programming issue. For me, I can't do 3x full body routines, because no matter how I time nutrients or consume quality calories, my body just doesn't allow. What I found to be better was to get on an upper/lower split.
http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p18 -
djeffreys10 wrote: »I very rarely suggest any supplements as most are a waste of money. But I have actually found that a BCAA supplement (I prefer to drink it intra workout) does cut down a bit on the length of time I stay sore.
BCAAs haven't been shown to improve recovery. It's quite possible that your body has adapted to the frequency/volume, or your BCAA is combined with a proven recovery supplement like L-Citrulline/Citrulline Malate or Beta-Alanine. Overall, there are very few beneficial supplements and often times, it's more psychological.
http://community.myfitnesspal.com/en/discussion/10637410/beneficial-supplements-which-ones-are-right-for-you/p17 -
psychod787 wrote: »djeffreys10 wrote: »I very rarely suggest any supplements as most are a waste of money. But I have actually found that a BCAA supplement (I prefer to drink it intra workout) does cut down a bit on the length of time I stay sore.
The only other supplement I can think of would be creatine.
Already taking creatine. 3 before and 3 after workout0 -
psychod787 wrote: »djeffreys10 wrote: »I very rarely suggest any supplements as most are a waste of money. But I have actually found that a BCAA supplement (I prefer to drink it intra workout) does cut down a bit on the length of time I stay sore.
The only other supplement I can think of would be creatine.
Already taking creatine. 3 before and 3 after workout
Are you loading or at maintenance?0 -
What about your anterior side? No wonder you're sore. You're just getting back onto it. Do us all a favour. Do a real program. Give that 2-3 months and then come back if you have questions7 -
What about your anterior side? No wonder you're sore. You're just getting back onto it. Do us all a favour. Do a real program. Give that 2-3 months and then come back if you have questions
Wow...thankyou for making me feel so welcome to the forum.4 -
What about your anterior side? No wonder you're sore. You're just getting back onto it. Do us all a favour. Do a real program. Give that 2-3 months and then come back if you have questions
Wow...thankyou for making me feel so welcome to the forum.
Aha don't get all uptight. That's a real piece of advice. You shouldn't waste your time on some random thing you made. You wouldn't fix something you know nothing about. So why would you make a program with no knowledge of progression schemes and structure?
You are 100% welcome on these. But what I'm saying is put your time into something worthwhile that was made to reach a goal. Why do you Think so many people asked if you were on a real program?10 -
So it could be that your body struggles to recovery with the loads that you are trying to do, or your program is inadequate. Why not get on a structured program to see if it's a programming issue. For me, I can't do 3x full body routines, because no matter how I time nutrients or consume quality calories, my body just doesn't allow. What I found to be better was to get on an upper/lower split.
http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
Thank you. I'll take a look.0 -
What about your anterior side? No wonder you're sore. You're just getting back onto it. Do us all a favour. Do a real program. Give that 2-3 months and then come back if you have questions
Wow...thankyou for making me feel so welcome to the forum.
Aha don't get all uptight. That's a real piece of advice. You shouldn't waste your time on some random thing you made. You wouldn't fix something you know nothing about. So why would you make a program with no knowledge of progression schemes and structure?
You are 100% welcome on these. But what I'm saying is put your time into something worthwhile that was made to reach a goal. Why do you Think so many people asked if you were on a real program?
My post was asking advice on why I could be feeling fatigued when I feel I am doing everything right when I've finished in the gym. I had a PT two years ago who put me on a program and after I would train I still felt as bad as I did when I wasn't on a program. If a program is something I need to go on to ensure I don't suffer DOMS as badly then that's what I'll do...thats why I am here. I'm not here to annoy anyone by asking stupid questions.0 -
Some people are just more susceptible to DOMS. But I would still try a "tried and true" program for a few months and see if it eases or not. 1
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