[PiggySmallz]

Originally Posted by acmillr Let me help you. That's a bullshit excuse. You have time, you just don't use it. Take for instance the fact that you could grill 15-20 chicken breasts on a sunday or saturday and have them to eat for any meals that you don't have time to prepare. Eating right isn't hard, we just some times make it hard to avoid eating what we know we should. I am no different. I should be eating at least seven times a day to meet my goals by Christmas but I get complacent and end up saying I didn't have time or energy to get it done. It's all just lame excuses.

+109214238023 it's so hard to eat 7 meals a day though. I need to consume atleast 3700 calories a day to gain weight due to my metabolism and high intensity cardio as well as lifting. I would like to gain about 10-12 lbs of lean mass by march and then cut about 3-4% body fat from march to the end of may. It's going to be tough but I want that beach body and natural build look.

No more excuses for me I've been hitting the weights hard and my kitchen harder

[MamaStang]

Probably some truth to what you are saying AC....however it's not total bullshit.

I've not shared all the details and don't care to. Hell you can notice by my lack of posting that I haven't even had the time to be on the computer.

Note the time of this post. Is not sleeping condusive to losing weight? No...it's not. But that's what happens when you are completely stressed out and under so much pressure you can't think straight.

But yes - you are correct - there is probably more I could do. If I weren't so damned overwhelmed and felt helpless in it all - maybe I could.

[MamaStang]

Is it normal to be stiff and sore 4 days after your last work out?

[G.T. Rags]

Originally Posted by MamaStang Is it normal to be stiff and sore 4 days after your last work out?

no

you most likely pulled something

[07arcticwhiteGT]

so I just saw this thread but I definitely think its a good idea. so..Ive been on the new diet/exercise plan for a while and its working. Ive been working out with the army 2x daily 5x a week. its working pretty well so far
15 November
breakfast - cup of peach light yogurt and an apple
Lunch - tuna on a pita (with mustard instead of mayo)
workout this morning at 0500 - warm up streching, 3 mile run in 21 minutes, pyramid pushups and pyramid situps, cool down stretching

[Genevieve!]

Originally Posted by MamaStang Is it normal to be stiff and sore 4 days after your last work out?

I don't think so


I did some machine at the gym ( the one that reminds me of sitting in a gyno chair, gross I know) but you push and pull the weights apart/together with your legs. I must have done something terrible because I couldn't sleep for a week, my legs were so sore.

[TheUNZippee!]

Originally Posted by MamaStang Is it normal to be stiff and sore 4 days after your last work out?

No, not 4 days after. You may have strained or pulled a muscle or tendon. I'd head down to the gym and chill out in the hot tub if they have one, try and get the jets right up against the affected areas.

Originally Posted by GenevieveD I don't think so I did some machine at the gym ( the one that reminds me of sitting in a gyno chair, gross I know) but you push and pull the weights apart/together with your legs. I must have done something terrible because I couldn't sleep for a week, my legs were so sore.

Abduction-adduction leg machine. Need to take it easy on this machine when you're just starting out.

[BuRnIn_YoUrS]

I know how ya feel mama! I was like that after crossfit for about a week...sometimes they work you out toooooo damn hard, but the only difference is that i don't get to choose not to work out. I remember last week my legs were in so much pain the whole week that i had to put a heating pad over them and take tylenol pm to go to sleep...the next day i had to run 2 miles and every step i took felt like someone punching me in the same spot over and over...that is how tender my legs were...luckily...no more crossfit for me

[PiggySmallz]

Originally Posted by MamaStang Is it normal to be stiff and sore 4 days after your last work out?

what excercise did you do? If you really did the excercise right and haven't worked that muscle group out for awhile odds are you got deep into the muscle. My legs are usually sore for 3-4 days after leg workouts. I really take my time with my workouts and make sure I know exactly where in the muscle I'm hitting. Same with my chest and back...if I haven't worked them hard in awhile it can be sore for 3-4 days but by the 4th day it subsides a lot

edit: also if you want to recover faster from workouts try to get a glutamine and taurine supplement. They are amino acids that aid the body in recovery

[MamaStang]

Gene he hasn't put me on that machine. I'm choosing to believe it's because he couldn't handle watching me on it.

Piggy I did legs this time and he pushed me hard. I seriously think he has me do stuff just to see how far he can push me. But - I also think that is somewhat of a good thing. I would never even try some of the things he's having me do but I'm doing them and doing them well so it's encouraging for me.

I leg pressed this week - started with 50 lbs then ended with 200 lbs. Did 3 sets of 12 @ 200 lbs. Was pretty impressed with myself.

Legs are still a little sore today but feeling better. Back the gym tomorrow.

[PiggySmallz]

Originally Posted by MamaStang Gene he hasn't put me on that machine. I'm choosing to believe it's because he couldn't handle watching me on it. Piggy I did legs this time and he pushed me hard. I seriously think he has me do stuff just to see how far he can push me. But - I also think that is somewhat of a good thing. I would never even try some of the things he's having me do but I'm doing them and doing them well so it's encouraging for me. I leg pressed this week - started with 50 lbs then ended with 200 lbs. Did 3 sets of 12 @ 200 lbs. Was pretty impressed with myself. Legs are still a little sore today but feeling better. Back the gym tomorrow.

thats a lot of weight...keep up the good work Mama. I had a feeling it was gonna be a leg related soreness. Leg presses really get deep into the glutes and quads. You were sore this long because you haven't done that before so it really got deep down and tore the muscle apart. After a good workout its good to have a few fruits with a protein shake. The fruit is high in fructose which is better than glucose at that time because it allows insulin levels to really elevate causing muscles to absorb as much protein as possible leading to better recovery.

Enjoy your workout tomorrow. I will be doing legs tomorrow complaining about soreness too!!

[MamaStang]

That's awesome information - thank you! I'll grab some fruit and a protein bar before I leave work and have it in the car when I leave.

going to really focus on no carbs this week. I was a very naughty girl today.

Will have some making up to do.

[PiggySmallz]

No problem!!...no need to have 0 carbs some carbs are good for you like wild rice, yams, whole wheats. The things you want to watch out for are white rice, white breads, white pastas, and try to avoid fruits with the exception of first thing in the morning and directly after a workout.

In the morning simple carbohydrates are good because they restore glycogen levels and get your muscles ready for the day. While you're sleeping your body is depleted of protein and other amino acids so if you don't restore those proteins and amino acids and carb sources, your body feasts on its muscle supply and fat storage which means you have 0 energy. The same thing happens when you work out, your body uses those carbs and amino acids (building blocks of protein) as energy to get you throguh the work out so you need to restore them post workout to prevent eating your own muscle supply.

[MamaStang]

I can't do zero carbs - I'd seriously injure or maim someone.

I usually have 3 eggs and maybe a couple pieces of bacon in the morning. Will snack on some lightly salted nuts (almonds, pistachios, cashews, pistachios). Will grab a steak sandwich from subway on their flat bread for lunch. Or a chicken burrito or steak taco for lunch. Will load carbs before workouts on Monday and Wednesday - a protein bar or tuna packet. Also push caffeine on those days.

Then when I leave work, I stop for an energy drink at the gas station - usually a Java Monster or something along those lines. Then I'll find something when I get home - usually chicken in the oven with some veg and push water.

I have stopped drinking through the week. One day on the weekends I'll drink. Today was my day - more than usual though - celebrating a girlfriends birthday so we over indulged a little.

I need to force myself outta bed in the morning and do 20 min on the elliptical before I get the shower. They say that's a good way to loose middle fat...which is what I'm cursed with...middle fat and butt fat. lol There's an image, hey?

[PiggySmallz]

looks good mama, the only thing I would probably cut is the energy drink they are LOADED with sugar. Everyone indulges in some liquor now and then. I go out on the weekends and drink a lot, I've cut down on my beer intake though. I've been trying to stick to goose and club when I go out.

As for weight loss you'll usually lose where you gain. If you tend to gain weight around the middle and rear end, then working out you will see those areas trim down first. Its really difficult to lose where you want to. Usually people work those areas out the most, but say you want to lose by your abs, people will do more crunches, reverse crunches, leg raises, ect. However they won't burn the fat there but rather build the muscle more underneath and not understand why they didn't lose weight there. Keep up the good work you'll definitely see the results you're looking for. It's tough to stay motivated but once you start to see what you're working for, it all becomes worth it!

[MamaStang]

Hope so man....hope so.....starting to get a little frustrated. Seeing results in my arms and legs but the mid section is still lacking. More targeted work is what I need I think....

The energy drink I'm getting is only 90 calories - it's called the Hammer - just a little can of espresso with taurine, etc... ??

[PiggySmallz]

Originally Posted by MamaStang Hope so man....hope so.....starting to get a little frustrated. Seeing results in my arms and legs but the mid section is still lacking. More targeted work is what I need I think.... The energy drink I'm getting is only 90 calories - it's called the Hammer - just a little can of espresso with taurine, etc... ??

im not sure...i can look into it for you. The calories aren't going to hurt you the sugar will. If you don't burn it up immediately it gets stored directly as fat. Also if you wanna hit the mid section a little more, you can do 2 sets of crunches to failure, roll your abs like an accordion and you'll really feel it. Then do reverse leg raises which get the lower section of your abs and some trunk rotations with a weighted medicine ball Do 2 sets of failure for all and you won't be able to laugh for 2 days lol

[MamaStang]

Yeah he's killing my abs....

The other day I did 3 sets -

24 twists with a 6 lb ball then 12 twists with a 12 lbs ball.
Then 18 with the 6, 9 with the 12,
Then 12 with the 6, 6 with the 6

After three of those I was near tears.

No gym today - I think I'm getting a stomach flu. Daughter had it all weekend, hubby stayed home with it today. I left early today because I felt it coming on. Hated canceling my appt with him. He's hard to get in to.

[BuRnIn_YoUrS]

uh oh mama!!! Edmond and I had that a yr or so ago..its like anyone within breathing distance, other than God gets it...and its terrrrrrible

[acmillr]

I wouldn't be too concerned with sore legs four days afterwards if you really pushed yourself. My wife usually hurts for 3-4 days after we hit the squat rack hard.

On that note, she had a big break through last week and got her arms over 13". She was so happy. I'm pushing her to try for 14" now. I am amazed at how big 13" looks on a small woman.