NPC Figure Girls--recovery advice!

[lisarobins]

Hey Girls,
I'm crossing over to NPC this summer from FAP-- a whole different world out there. Anyway, been hitting my legs harder than ever and having some recovery issues. My supps are great... I'm doing the Nature's Science (SCI-FIT parent company) Evening Primrose 2x's day plus the omegas 3x's a day. Still lots of soreness in my legs--hitting my quads and hamys heavy and hard. Any advice would be great to hear for you girlies!!

Thanks,
Lisa

[dvsness]

How's your protein and water intake? Are you prepping now? Low cals can impact recovery. Glutamine and stretching can help a lot.

[cassiegose]

How many days apart are your leg workouts? You need atleast 48 hours in there for optimal recovery. Are you getting enough sleep? That also makes a big difference. I'm also cutting right now for a show in less than 6 weeks and really trying to lean out my legs. My routine looks like this:
Monday: upper body weights
Tuesday: cardio
Wednesday (5am): lower body (legs) and shoulders
Thursday: cardio
Friday: upper body weights
Saturday: lower body and shoulders
Sunday: easy cardio

This gives my legs about 72 hours to rest between weight days. Works pretty well for me.

[dvsness]

Damn Cassie, I would die. I train legs WEEKLY.

[cassiegose]

Damn Cassie, I would die. I train legs WEEKLY.

I love training legs. I'm really trying to get mine to lean out for upcoming shows and I've noticed I make better progress with two times per week. One of my leg days is mostly plyometrics and sprints though so its not like i'm hammering out the heavy squats and deadlifts twice per week. The other day is heavy weight day.

[lisarobins]

I love training legs. I'm really trying to get mine to lean out for upcoming shows and I've noticed I make better progress with two times per week. One of my leg days is mostly plyometrics and sprints though so its not like i'm hammering out the heavy squats and deadlifts twice per week. The other day is heavy weight day.

thanks girlies!! So sorry for the delay on my end with responding...But quite honestly, I as so bad at getting enough sleep. I think that is my biggest downfall! What do you girls think of evening primrose oil?

[cassiegose]

thanks girlies!! So sorry for the delay on my end with responding...But quite honestly, I as so bad at getting enough sleep. I think that is my biggest downfall! What do you girls think of evening primrose oil?

Thats probably the one sleeping aid that I haven't tried. I have issues with getting enough sleep also. I've had insomnia for as long as I can remember and the last 2 months before a show this tends to get REALLY bad. I finally had to get on prescription sleeping meds to get me through. You could tried the primrose oil, valerian root works too, cammomile tea with warm milk is supposed to work, melatonin is supposed to work, theres a product called "SLEEP MD" That has all kinds of herbs in it that are supposed to help. When my insomnia isn't terrible the sleep md actually does help me. You might check that out. There is NOTHING worse than not being able to sleep... especially when youre in contest prep mode and really really need all the zzzs you can get.

[dvsness]

Evening Primrose Oil is not a sleep aid. It's a polyunsaturated fat supplement.

For sleep, I use Prolab's REM. It has Valerian, Melatonin and BCAAs.

[lisarobins]

Evening Primrose Oil is not a sleep aid. It's a polyunsaturated fat supplement.

For sleep, I use Prolab's REM. It has Valerian, Melatonin and BCAAs.

omg you are too cute!! I guess I didn't phrase that right. Yea, I take it for recovery, think I got the supps in line for recovery...I'm just finally realizing that I get in bed way too late every night and missing out on some quality sleep that my sore legs need for recovery!! : )

[Cnstnce]

Definitely sleep more honey! Those muscles need plenty of time to rebuild. I take about 19g of glutamine a day to help with recovery too.

[lisarobins]

thanks girlie--yes I need more zzzzzz's!!!