Heavy Lifting Has Gotten Me Uncomfortable!!!

OMG, ever since Wednesdays session and Friday's on top of it, my body is soooo sore! Stiffness in neck and upper back and getting head aches too. OMG Im just trying to stay on track wit SL and get some results!!! Any one else get these side effects from lifting heavy? If so, is there anything to do to get rid of them. I am using correct form and i warm up with light weights and cool down by stretching. Any thing else?

thanks

You've probably just never worked your muscles like this before. Drink plenty of water and get some fish oil as that can help deal with some of the inflammation. Definitely make sure you're breathing well.

Great info people! Thanks! I am glad to hear that I will still progress eating at a slight deficit. I really was scared to have to eat more. Eating more to me means more insulin shots and more FATTTTTT!

Just remember it should be a slight deficit. 10-15% below TDEE. If your jounal is accurate, you are not eating at a slight deficit (25-30%). Also, you consistently miss your protein target.

I think my protein should be set more around 80-90grams per day, then i will be able to meet target and eat the foods i wanna eat. Also, what's wrong with TDEE - 25-30% - still should lose weight and acheive body recomp by lifting heavy. Im not really that active anymore on day to day basis. Office 5 days a week, 3 days lifting, 1 day cardio.

Start off small like 10% to 15% and lose weight / BF with that target first. You WILL plateau and then you can adjust down to 20%, 25% and so on. Your TDEE calc should account for your activity level.

Your lifts will never go up and you will stall unless you eat in caloric surplus as a beginner. Even Rippetoe's the writer of the program/book stresses the need for a surplus. Most women who eat in slight surplus on that program only get SMALLER; muscle weighs more than muscle. You can weigh more but look smaller if you have more muscle. As a noob you should be eating in slight surplus... You can always "cut" later... meaning eat in deficit AFTER you have gained some muscle... that's how fitness models get that defined look.

You will make no progress as a beginner doing that program on a deficit. You won't even build any muscle at all and you will not get stronger unless you give your body the fuel it needs to make those lifts plus your muscles will not recovery as fast... Food is a must for recovery.

Most women who start bodybuilding are like you; afraid to eat more.... As a beginner you are lucky that you will make gains FASTER than someone who has lifted for a while... you should eat at SLIGHT maintenance; that way you won't bulk but can recomp your body. Read up on "body recomp" for beginners (google).

A beginner will absolutely make strength gains while in a deficit. Building muscle mass is unlikely, but strength training while in a deficit will preserve much of the existing mass while reducing body fat and she will experience significant strength gains in the process.

I agree, strength gains will still be made.

Ah no to the bolded parts. I am a beginner to this sort of lifting and didn't start with the empty bar. Today on my 8th day lifting and I keep adding waiting for my first fail...

95lb squat today, 100lb deadlift and 55lb ohp
Friday will be 100lb squat, 80lb bench and 80lb row...and I eat at a deficet

I think my protein should be set more around 80-90grams per day, then i will be able to meet target and eat the foods i wanna eat. Also, what's wrong with TDEE - 25-30% - still should lose weight and acheive body recomp by lifting heavy. Im not really that active anymore on day to day basis. Office 5 days a week, 3 days lifting, 1 day cardio.

If you reduce your deficit to10-15% by eating more protein, you can continue eating what you want, plus a little more, and better fuel your recovery from strength training. Decreasing your protein target to make your current macro intake look like you are hitting goal does nothing more than hide the issue. You mention in multiple threads and on your profile that your deficit target is 300-500 calories. Yet in looking at your diary only 11 days this month did you even hit a 500 or less deficit, most days your deficit was higher. Additionally, only 14 days this month did you hit at least 80 grams of protein, so even if you reduce your protein target to 80-90 you still did not hit that reduced target 40% of the time. This may sound harsh, but your problem is within yourself. If you can't be honest with yourself and determined to hit your objectives, then you are simply wasting the time of those here who are willing to provide guidance and support. Fix your diet, continue lifting, and see where you progress after 4-6 weeks. Otherwise half effort and excuses will not accomplish anything.

I think my protein should be set more around 80-90grams per day, then i will be able to meet target and eat the foods i wanna eat. Also, what's wrong with TDEE - 25-30% - still should lose weight and acheive body recomp by lifting heavy. Im not really that active anymore on day to day basis. Office 5 days a week, 3 days lifting, 1 day cardio.

If you reduce your deficit to10-15% by eating more protein, you can continue eating what you want, plus a little more, and better fuel your recovery from strength training. Decreasing your protein target to make your current macro intake look like you are hitting goal does nothing more than hide the issue. You mention in multiple threads and on your profile that your deficit target is 300-500 calories. Yet in looking at your diary only 11 days this month did you even hit a 500 or less deficit, most days your deficit was higher. Additionally, only 14 days this month did you hit at least 80 grams of protein, so even if you reduce your protein target to 80-90 you still did not hit that reduced target 40% of the time. This may sound harsh, but your problem is within yourself. If you can't be honest with yourself and determined to hit your objectives, then you are simply wasting the time of those here who are willing to provide guidance and support. Fix your diet, continue lifting, and see where you progress after 4-6 weeks. Otherwise half effort and excuses will not accomplish anything.

I don't see how hitting macros are so important! I really thought i could still get results with what im doing. Eating at a deficit and lifting heavy.

Not "thought", think. Thought implies you have adapted your opinion. You have not. Results doing what you are doing, yes. The results you want? Doubtful. If you are having enough soreness and stiffness issues only 3 weeks into the Stronglifts progression to warrant posting about it online, then one of 2 things is likely to happen. 1. You stall out really quickly and claim that lifting heavy is too hard/not for you. 2. You give up because you can't handle the loads that Stronglifts will progress you to in the coming weeks, because you chose not to learn how nutrition and macros aid in the recovery your body needs to pick up that barbell again in 2 days. Even if 80 grams of protein is sufficient (which, based on your body weight and selection of workout program is unlikely), you STILL aren't hitting that most days. Your body needs protein if you are lifting heavy, the amount of protein varies from person to person, but selectively deciding to not see the importance of macros is willful ignorance. The last part of your comment is actually correct. Eating at a deficit and lifting heavy. But the components of both are just as important. Eat 1500 calories of Cheetos daily, and only do bench press for a month. You will be eating at a deficit and lifting heavy, lets see how the results end up.

Okay, anybody agree that 80-90grams of protein is sufficient for me? 150lbs female, 5'9" lifting heavy by doing Strong Lifts 5x5.

You are still missing the point. It may be sufficient, but you are still NOT eating that much. So it doesn't matter if it is sufficient, if you don't even hit that level. My whole point revolves around the fact that, based on your diary, you are not hitting any goals. You are consistently under the calorie target you claim to have, and are consistently under the protein target you had set, as well as the "updated" target you are considering. First step for you, before anyone can help you further, is to understand what your goals should be, set them, and then consistently hit them. At that point you can reasses. Or, you can choose to seek validation of your current activities to make yourself feel better.

I think you should give up.

*giggle*

What's your body fat %?

That would give you a lean mass of around 115-119. So you really need to be hitting 115+ grams of protein. And yes, if body composition if your goal macros matter.

That would give you a lean mass of around 115-119. So you really need to be hitting 115+ grams of protein. And yes, if body composition if your goal macros matter.

Okay, so by looking at my diary now, do the goals look good?

The goals look fine, you just need to work on hitting them consistently.

I think my protein should be set more around 80-90grams per day, then i will be able to meet target and eat the foods i wanna eat. Also, what's wrong with TDEE - 25-30% - still should lose weight and acheive body recomp by lifting heavy. Im not really that active anymore on day to day basis. Office 5 days a week, 3 days lifting, 1 day cardio.

Moving the goal posts doesn't change the outcome.

Also this. You can't make your body need less protein just by willing it. Trust me, I've tried.

If you have 75+ lbs to lose 2 lbs/week is ideal,
If you have 40-75 lbs to lose 1.5 lbs/week is ideal,
If you have 25-40 lbs to lose 1 lbs/week is ideal,
If you have 15 -25 lbs to lose 0.5 to 1.0 lbs/week is ideal, and
If you have less than 15 lbs to lose 0.5 lbs/week is ideal.

You probably should be more tdee -15%

That's true-- I was just looking at macros. I stand corrected. :flowerforyou: