Severe Soreness

[derek1]

Hello,

I am new to this forumn but not new to the gym at all. I have been working out off and on for about 4 years. For the last 4 months its been quite consistant. I'm not really social, so I never really thought this was a big deal....but I'm coming on here in hopes that someone can help.

I will typically workout just one body part per workout per week. Even if I dont do a very heavy workout, I am sore for 4-5 days. I can max bench at 190 (I'm 155 and 5'7) but even if I work out with 120 I am still sore for that period of time. It pains me a great deal when I'm doing my workouts.

I have always seen some gains in the weights I work out with, and always see that I am losing body fat....But never have i really saw real muscle growth and I always thought it was because I just wasn't doing enough but now i'm starting to think its something physiological.

I eat tons of protien and I take a multi-vitamin everyday. I have tried creatine before (not for this purpose) and it never helped. I've tried working out the same muscle more often...doesn't help...less often...doesn't help. If someone can recommend a suppliment for me I would greatly appreciate it because I dont know whats missing here.

Thank you very much
Derek

P.S. I strech for 20 minutes before every workout and about 10 minutes after and my pain is quite severe, i just suck it up cause I think its worth it but it really hasn't panned out to being worth it.

 

[jaywooly]

A suppliemnt for the soreness or for muscle gain?

Try IBprofin for the soreness.

Now gaining muscle is going to take time. "The only secret in this sport is consistancy" - I think someone said. You have only been at it consistantly for 4 months. It's going to take time. If your protein intake is what it should, you should be well on your way. Remember diet is the most important thing.

What's your diet like>?

 

[derek1]

wow thank you very much for the quick response.

I try to eat healthy. I never ever touch fast food and I haven't in over 2 1/2 years. I have tried ibuprofen in the past (not recently) and it didn't help. I also forgot to mention I tried Glutamine for my soreness too in the past and it did not help (the guy at gnc told me it would, hah).

My diet isn't very consistant either though. I usually have high fiber and protien cereal for breakfast and eat a bagel and creamcheese for lunch. Maybe a turkey sub for a 3rd meal and a healthy choice microwave dinner for dinner. Somewhere in there i throw in 3 egg whites when I get hungry. But I also usually go through a box of wheat thins every 3 days because I eat them like crazy when I study. I've been tryign to eat more vegtables recently too.

Thanks again

 

[BiggerStronger]

Bro...you don't nearly eat as much as you should be eating. I would suggest at least 1.5g and up to 2g of protein per lb of bodyweight.

So you should be eating at least 250g of protein and preferably about 300g of protein each day. Also get in your healthy fats (EFA's - 2-3tbsp olive oil, grapeseed oil, or flax oil are products with these good fats) and a moderate amount of carbs - 300-400 or so.

It seems to me that you're eating well under 2k calories per day based on what you wrote. You need to eat, eat, eat to gain muscle and strength. What you're eating is probably just under maintainance. It seems to me that you're at a fairly average weight for someone that is 5'7 so I don't imagine your bodyfat being too high. I wouldn't worry so much about eating as clean as you do. At this point it would be more benificial to just pack down the protein and calories.

Trust me on this...Diet is one of the hardest parts of gaining weight. You need to eat like a 200lb person if you want to get up to 175lbs. Give it time, and a little hard work with your diet and you should be well on your way to gaining those lbs. This will also help a great deal with the soreness...but to answer your original question the reason why you are so sore for so long is because your body doesn't have the proper nutrients to rebuild the muscle that has been torn down by training.

Try it for yourself. Eat about 300g of protein, and a good amount of carbs and those healthy fats that I was talking about each day for about 2 weeks and tell me if you are sore for less time, the same amount of time, or more time. I can almost guarantee that it will be the first.

 

[derek1]

So I should go and buy a protien suppliment?? I have no idea of how to get 300g of protien, DAILY. haha my god thats like 2 kilo's a week. WOW.

Well enough of shock...should i get whey protien? I have never bought anything like that before but i can say this, I am very uneasy to this kind of stuff, its really difficult for me to eat/drink those protien drinks or put that powder on my food. I've tried it a few times awhile ago and i HATED it. Can I just drink like 10 cups of milk a day? I think each cup has like 10g of protien in it.

 

[BiggerStronger]

I wouldn't drink that much milk it has tons of sugar in it. If you get a high quality protein it has barely any taste and wont give you gas or make you feel bloated. Most of the crap you buy at gnc or a similar "health stores" are low quality stuff that doesn't mix well and tastes bad.

Try true protein, allthewhey, or synthetek proteins. All of these are very high quality proteins. The whey isolate ion-exchange or cold-filtered are the highest quality proteins. Both will mix easily with a spoon and have basically no taste if you get the plain stuff. It's good because you can pretty much mix it with anything and it doesn't turn thick like sludge or typical shakes or weight gainers. I can't drink thick shakes...makes me wanna puke.

Even TP's whey concentrate protein is high quality stuff that's 10x better than the stuff from most stores and it's cheaper too. Regardless if you don't want to go the protein shake route it makes consuming that much protein somewhat more difficult, but it can be done. 6eggs and oatmeal for breakfast. Try eating cans of tuna, and chicken breasts or steaks for lunch, and dinner with some veggies, and brown rice. Drink some gatorade and a protein source post--workout. Drink milk at a few of your meals. Even mcdonalds or burger king a few days per week will make the task of getting down calories a bit easier...don't worry you'll be burning off the some of that fat from training.

The main thing you need to know is that you need excess calories to grow...So when all is said and done at the end of the day you should have ate a lot more calories then you have burned.

 

[jth250]

you gotta be patient bro. this shit doesnt come overnight. listen to what biggs is sayin. if your diet isnt good enough your not going to reach your goals. as we all know, deit is the hardest part of our sport, but the most important. you should have no problem getting 250-300g of protein every day. if your looking to put on weight you dont need to pay that much attention to what you eating. its just ''how much'' you should watch. bulking you can eat pretty much whatever you want, just make sure you eat it all. BK and mici d's isnt that bad.
like you said, youve only been at it 4 months now. just keep trainin hard and eatin like a pig and you will grow. most of us here have been in the game for years and still have problems gaining weight. stick around and ask questions. there are many educated people here who can help you with pretty much anything
happy growin

 

[saudades]

Yes, listen to what these guys are saying, they know what they're talking about. You are certainly not eating enough to support any muscle growth. Those brands of whey protein are pretty good. You mix them with water or milk (I use water 'cause I can't drink milk very well), and they don't have any sugar. Typical brands like this will have 20-25g of protein per scoop so if you eat really good and then supplement with protein, you should start to see results.

 

[PJT]

So I should go and buy a protien suppliment?? I have no idea of how to get 300g of protien, DAILY. haha my god thats like 2 kilo's a week. WOW.

Well enough of shock...should i get whey protien? I have never bought anything like that before but i can say this, I am very uneasy to this kind of stuff, its really difficult for me to eat/drink those protien drinks or put that powder on my food. I've tried it a few times awhile ago and i HATED it. Can I just drink like 10 cups of milk a day? I think each cup has like 10g of protien in it.

Theres a few brands of protein out there that don't taste bad at all. Optimum Nutrition for one. I love that stuff. Mix it with water, a banana and it tastes great. I think there is a thread here on MC that lists "best tasting protein shakes"...do a search. And 300g of protein is nothing. Once you get into the habit it's simple. If you eat 6 meals a day (try for 30g Protein a meal), then 3 shakes of 40g Protein...there is your 300grams.

 

[doctorwill]

But FOOD is the best source of protein. Go for a couple bowls of the high protein cerial in the morning (I get 50 grams of protein with this for breakfast). Instead of a sub, get a double meet, foot long sub.

If you are interested in gaining weight, you also need carbs, so don't worry about the sugar in milk. I never drink water - always milk or juice (or even a mongo Coke).

If you are training without gear, you don't want to go too crazy with the cals, or you will get fat. Just eat enough so you are gaining weight.

I only weight 200, and I am pretty much able to maintain my weight on 4,000 cals a day. I am about your height and used to be your weight, so it is pretty weird pounding down the food and being concerned about not keeping my weight up.

 

[jth250]

if your lookin for great tasting protein. muscle milk is by far the best tasting