View Full Version : Please send advice!!!!
JSADE13
05-11-2007, 09:09 AM
Whenever I start hitting the weights Hard and Heavy I become sick?? My immune system cant handle it?? I do take a multi but obviously its not enough .. What should I be taking on a daily basis to really give it that BOOST!!! I do work out regularly but just some cardio...its when i start lifting hard this happens.....PLEASE send some advice......
beby24
05-11-2007, 09:48 AM
What does your diet look like. You need to post more specifics.
moon girl
05-11-2007, 10:04 AM
What does your diet look like. You need to post more specifics.
My first thought too. Diet's probably the issue. A multi-vitamin is only a supplement, it doesn't make up for not having your diet in check.
JSADE13
05-11-2007, 11:11 AM
I do about 2000-2500 cals a day Protein in all 6 meals I eat daily... whole wheats, Low fats, hardly any red meat mostly chicken breast and ground turkey I dont get to crazy about % of what food groups i eat otherwise fruits veggies really quit clean???...is there a better step by step diet out there to boost your immune system?..Thanx for replying
JSADE, the simple answer is that a person's diet needs to match their workout. You need to be eating at a SLIGHT caloric deficit and increasing activity SLIGHTLY. Extreme caloric deficits and/or excessive cardio and/or resistance training result in overtraining and, as you noticed, a propensity for colds or getting sick or run down. The fact that you're getting sick tells me that your body is under stress (cortisol levels are too high).
One of the first things I'd look at is your carb intake. On a low-carb diet I'm good for WALKING, but am unable to do more intense cardio like HIIT (High Intensity Interval Training). On a low-carb diet I'm good for strength training (heavy weight, low reps), but I'm not good for higher volume, glycogen depleting hypertrophy type training in the 8-10 rep range.
Chad Waterbury had a good article recently that kinda went through the steps of putting together a diet for a fitness competitor. I thought it was excellent! http://www.musclewithattitude.com/readTopicMwa.do?id=1493093
The last area of opportunity is probably in the area of post-workout nutrition. Whether you go low-carb or not, you need to refill glycogen (stored carbs) in the muscles you just worked out. Doing so will help with recovery, reduce muscle soreness, reduce cortisol levels (a stress hormone). An ideal post-workout meal would contain protein and some healthy starchy carbs like brown rice, sweet potatoes, yams, or whole wheat pasta. A long-time favorite of mine is oatmeal and protein powder with blueberries.
Anyway, good luck. I hope some of this helps!
clovely
05-12-2007, 04:38 AM
I was thinking about this post last night and wondering if partly maybe you're just confusing fatigue with illness - or feeling fatiqued muscles makes you start to think about becoming sick - just wonder if it could partly be psychosomatic.
I thought about this because I've worked out really hard last week. I've changed and stepped up my lifting and I've been sore somewhere all week. Last night I was just tired and achy and I went to bed at 8:30! We've also been breathing smoke (in FL) the last few days and my sinuses and my throat are just irritated. I really think that's all it is. I don't think I'm getting sick. But that's pretty much how I felt last night. If I am getting something, I'm going to try hard to use the psychosomatic thing to my advantage and use these excuses to tell myself I'm not - I don't have time to be sick so it's just not an option. Mom's don't get sick.
Just a thought.
JSADE13
05-14-2007, 07:57 PM
thank you so much for reply and link its veryyy helpful....
JSADE13
05-14-2007, 08:03 PM
Moms dont/cant get sick is exactly right....lol....i have thought about this also but its somthing that accures in other areas of my life anytime i over do anythingggg....i do believe i push too hard were stress does step in and create problems but the carb diet does make sense ... thanks again to all who replied...really appreciate....
Amysangel
05-15-2007, 07:42 AM
Clovely, I have been really suffering over here with allergies/burning eyes and just feeling crappy! Then I realized it was the smoke, I'm in South Florida. I went to bed early last night and that helped some. Thats my plan, to keep up my work out schedule and go to bed earlier. I also tell myself I'm not getting sick, it seems to always help. lol I am also a mom to a 3 year old, and I don't have time to be sick.