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As other posters have mentioned, I found that squatting 3x per week is the best way to get over the soreness. I'm currently on a 1 or 2 time per week squatting routine and I'm definitely more sore than when I was doing it every other day. I would suggest adding in light squats to the rest of your week, getting blood to the…
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If you want an alternative to protein shakes, I suggest Greek yogurt/Cottage Cheese, or other high-protein food sources. I use protein shakes because it's hard to hit my protein goal (200 grams) on a deficit, and I like the taste of chocolate whey - it's basically my dessert at night.
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