Only on rare occasions have my legs bothered me though the last time they did ache for around 5 days. I don't have a leg day though as right now I'm still following full body routines but aside from lifting I do jogging (started with couch to 5k and now working up to a 10k). I lift 3 days a week and jog 3 days, one day involves both so I end up with 2 days that don't have jogging or lifting. I also work on my feet 5-6 days a week. When they ached for the long time, I found with a decent warm up and just using them still, I could do my workouts without any problems even if they had been aching that day.

I believe if doing a split you're supposed to give over 24 hours rest, or it might even be around 48 hours. I haven't done too much research since I plan to follow the beginner programs for a while still.

As for deficit, I have mine set at a pace to lose 1 lb per week. I had it at 1.5 for a while but then it wanted to drop down to 1200 calories after I'd lost a certain amount and I don't wanna do that even though I'm short. So, I changed it and can have over 1400 before exercise instead. My daily intakes varies. I have no typical menu but try to make sure I get at least .8-1 gram per lean mass in protein, which works out to over 80 grams for me if using the minimum range. On occasion I can get up to 100 grams. I also eat candy on a regular basis, just make sure I'm aware of the serving size and fit it into my calories. Though I should try and buy/cook more veggies for the health benefits, but overall, I make what I like work and keep the protein at a good range. Have lost about 60 lbs so far.

Girl, I feel you. The toilet struggle is real.

I used to feel like I was incapacitated for like 4 days after a hard leg day. Even stretching all the time, massaging, nothing was helping all that much. It took some trial and error, but yoga has worked wonders for my recovery time!

I get on Youtube and do a variation of "Yoga for Weight Loss", some kind of yoga that gets your heart pumping. (Jillian Michaels' Yoga Meltdown is on Youtube. )

After a 25 minute yoga session, I feel SO much better. I've also gone to a zumba class after leg day before and felt relief the next day too, I'm telling you, something to do with cardio helps alleviate the soreness.

Thanks for the video recommendation Yoga for Weight loss. I found the 40 minutes with Adriene and really liked it. She kinda lost me at 20 minutes, I ended up doing some of the planks on my knees, but I thought it was still really great. It looks a lot different when you are 5'2" and still 60lbs overweight. - This gives me something to aspire to.

im always sore! lol. i try to do my best during my work outs so I'd be sore several days after.

I train 3-4 days a week, on my days off, so no set days planned. I do an hour of weights followed by an hour of cardio (usually Zumba/Pilates/Dance Fitness). I find that my cardio classes loosen my muscles just so they dont ache so much afterwards. Did Zumba yesterday, 2 days after a heavy leg session. Was limping going into the class, walking normally (albeit slowly) afterwards. Yasss!

Got a lot to lose and been lifting weights for only about 2wks continuously now. I love it!! Been doing 40kg squats and bench pressing 14-16kg. I love feeling so strong! (Even though my bf laughs coz he benchpresses 270kg. Hahaha!)

Just do a lot of stretches before, during and after your workouts. Even on your rest days, stretch. Need to loosen up the muscles so it doesn't hurt so much.

Great info!! I've only been lifting for about 2 months & I feel like my legs, and booty are always sore. Yes! Foam rollers are wonderful....not fun, but very effective.

ETA: I can't even imagine how I must look, rolling around on the floor getting into all of those awkward positions to get the sweet (owie) spot.

Also make sure your post workout nutrition is in check. Consuming a little bit of simple carbs immediately after a hard workout helps to prevent the build up of lactic acid in your muscles. A cup of chocolate milk does the trick for me. This is the only time simple sugars are really good for you. I can tell a huge difference the morning after if I forget to do this. The glycogen also helps drive protein (post workout meal w/in an hour or so) deep into the muscle tissue to aid in repairing them.

+2 for stretching and foam rolling afterwards. I don't think too much stretching before has helped me, except for squats. I've recently gone to a split so I am doing 2 leg days a week...and they do hurt, but it's s good sore. More shaky right afterwards and sore 1-2 days later...I keep stretching those days and it helps a lot.

And I agree, lifting does get addictive! But finally a good addiction!!

I dislike yoga but have noticed doing it at least 15 minutes 3 times a week really helps and feels great.

Soreness is totally normal unless it's a "bad pain". It gets easier over time but it's a fact of life if you chose to exercise.

Food, stretching, rest & gentle movement are the cure.