Post workout recovery

[tonebody73]

Can someone please suggest some ways to speed up post workout recovery ?

Of late, I have been working out 5-6 days/wk and noticing that it is only slowing me down as I am having a tough time recovering from my workouts.

I am 5'8", 37 yrs old and weigh 152 lbs. I maintain a pretty balanced diet. As per my friend's suggestion, I have started drinking GNC Pro Performance AMP Amplified Whey Protein after my workouts.

Any other suggestions ?

Thanks
Sri

[dutter]

protein shake & some simple carbs. i'm sure others will chime in.

[*STEVE*]

IMO gnc protein = crap


Im a fan of waximaize for a post workout carb and 15- 20 minutes after that I drink a protein isolate shake.

http://www.bodybuilding.com/store/ids/wax.html

http://www.bodybuilding.com/store/dym/iso90.html

[bamazav]

Diet details? You getting enough sleep? Stress at work or home? What does your training look like? Diet, sleep, stress and over training can all affect recovery. We need more detail than "a pretty balanced diet."

[medjen]

Diet details? You getting enough sleep? Stress at work or home? What does your training look like? Diet, sleep, stress and over training can all affect recovery. We need more detail than "a pretty balanced diet."

This.

And does training 5-6 days a week mean lifting 5-6 days a week? lifting 3 days and 2-3 cardio? How long have you been doing your current schedule? When was your last week out of the gym?

[Tifflex]

Diet details? You getting enough sleep? Stress at work or home? What does your training look like? Diet, sleep, stress and over training can all affect recovery. We need more detail than "a pretty balanced diet."

I agree with bama; more details please.

[bigvin73]

I will fourth the cal for more info.

And I will concur GNC=crap, my personal preference is a blend type protein but Whey works well post workout as well. Gaspari, ON both good brands I have used and would recommend.

[Marius_Ursus]

Can someone please suggest some ways to speed up post workout recovery ?

Of late, I have been working out 5-6 days/wk and noticing that it is only slowing me down as I am having a tough time recovering from my workouts.

I am 5'8", 37 yrs old and weigh 152 lbs. I maintain a pretty balanced diet. As per my friend's suggestion, I have started drinking GNC Pro Performance AMP Amplified Whey Protein after my workouts.

Any other suggestions ?

Thanks
Sri

What do you mean by "recovery"? Are you still experiencing DOMS when you're ready to lift on your next cycle day for the same muscle group? If so, lifting won't hurt your progress, and the DOMS will go away depending on your personal biology during that session or in the next one for that muscle group. Sometimes it's just adaptation that's lagging and not necessarily recovery.

If on the other hand, you're talking about feeling exhausted for "too long" after, then the solution is what dutter said. You might also need to take a multivitamin or a B complex or extra antioxidants.

[tonebody73]

Workout schedule:
Day 1: 1hr cardio followed by Biceps and Triceps
Day 2: 1 hr cardio followed by Chest & Back
Day 3: 1 hr cardio followed by Shoulders and legs

Cardio: I shuffle between elliptical, stepper, treadmill and rowing

Weights - I lift light weights. Depending on the routines, I usually alternate every 2-3 weeks between machines and free weights

Diet -
Breakfast: bowl of oatmeal + 2 egg whites
Lunch - Subway tuna or grilled chicken, 1/2 tropical chicken salad with grilled chicken
Snack - baby carrots, apple, pear, low fat yogurt
dinner - low fat cherry pecan chicken salad or tuna salad
workout after dinner
drink protein shake - GNC Amp Whey protein + all berries (raspberries, strawberries, blueberries, blackberries, banana, honey)

[*STEVE*]

Workout schedule:
Day 1: 1hr cardio followed by Biceps and Triceps
Day 2: 1 hr cardio followed by Chest & Back
Day 3: 1 hr cardio followed by Shoulders and legs

Cardio: I shuffle between elliptical, stepper, treadmill and rowing

Weights - I lift light weights. Depending on the routines, I usually alternate every 2-3 weeks between machines and free weights

Diet -
Breakfast: bowl of oatmeal + 2 egg whites
Lunch - Subway tuna or grilled chicken, 1/2 tropical chicken salad with grilled chicken
Snack - baby carrots, apple, pear, low fat yogurt
dinner - low fat cherry pecan chicken salad or tuna salad
workout after dinner
drink protein shake - GNC Amp Whey protein + all berries (raspberries, strawberries, blueberries, blackberries, banana, honey)

I can find all the answer to all your problems in this ^ post.

No offense but IMO not only are you doing it wrong , your doing it ALL wrong.

[triggerfinger]

I can find all the answer to all your problems in this ^ post.

No offense but IMO not only are you doing it wrong , your doing it ALL wrong.

You are killing youself.

1.) Cardio and weight traing in the same day
2.) Not eating enough cals, not enough protien
3.) Not enough rest between sets

Try this for basics Get Marc riptoes book Starting strength
In summary workout
Mon, Wed, Fri do your cardio on off days

Eat 15 - 20 times your body weight in calories getting in at least 1.5 grams of protien. Try a Protien 40% Carbs 40% and Fat 20% Diet

Log all your food intake on Fitday.com or Dailyburn.com or other free sites

Training for success is 40% food 40% rest and 20% training

[*STEVE*]

You are killing youself.

1.) Cardio and weight traing in the same day
2.) Not eating enough cals, not enough protien
3.) Not enough rest between sets

Try this for basics Get Marc riptoes book Starting strength
In summary workout
Mon, Wed, Fri do your cardio on off days

Eat 15 - 20 times your body weight in calories getting in at least 1.5 grams of protien. Try a Protien 40% Carbs 40% and Fat 20% Diet

Log all your food intake on Fitday.com or Dailyburn.com or other free sites

Training for success is 40% food 40% rest and 20% training

Why did you quote me ? Are you agreeing with me ????????????


I so confusd ...

[Tifflex]

Workout schedule:
Day 1: 1hr cardio followed by Biceps and Triceps
Day 2: 1 hr cardio followed by Chest & Back
Day 3: 1 hr cardio followed by Shoulders and legs

Cardio: I shuffle between elliptical, stepper, treadmill and rowing

Weights - I lift light weights. Depending on the routines, I usually alternate every 2-3 weeks between machines and free weights

Diet -
Breakfast: bowl of oatmeal + 2 egg whites
Lunch - Subway tuna or grilled chicken, 1/2 tropical chicken salad with grilled chicken
Snack - baby carrots, apple, pear, low fat yogurt
dinner - low fat cherry pecan chicken salad or tuna salad
workout after dinner
drink protein shake - GNC Amp Whey protein + all berries (raspberries, strawberries, blueberries, blackberries, banana, honey)

You're not recovering because your diet is terrible. Spend some time in the nutrition forum and create a better diet.

[theKurp]

And if you still insist on doing cardio and weights on the same day, cut back the cardio to 20 to 30 minutes and do it AFTER you've lifted weights.

[triggerfinger]

Why did you quote me ? Are you agreeing with me ????????????


I so confusd ...

Sorry man. I agree with you

[peter03]

No Raw egg!!! Thats your problem. Eat 5-10 raw egg a day and you will recover like rocky recovered after he lost to Mr.T

I kid you not the answer is inside the shell.

[*STEVE*]

Sorry man. I agree with you

Ah good deal , didnt see a "this ^" so wasnt sure !!!

[folkprophet]

No offense meant...but your diet and exercise reminds me of a naive girls - the ones that spend too much time on the cardio machines, lift the pink dumbells and then eat nothing but fruit and ricecakes.

Why are you doing 1 hr. cardio a day when you only weigh 152?
Why are you only lifting light weights?
Why are you eating a bunch of fruity girly food?

Man up!

Cut the cardio WAY back.
Lift heavy
EAT!

More does not equal better. Better equals better.

[BrotherWolf]

Diet -
Breakfast: bowl of oatmeal + 2 egg whites
Lunch - Subway tuna or grilled chicken, 1/2 tropical chicken salad with grilled chicken
Snack - baby carrots, apple, pear, low fat yogurt
dinner - low fat cherry pecan chicken salad or tuna salad
workout after dinner
drink protein shake - GNC Amp Whey protein + all berries (raspberries, strawberries, blueberries, blackberries, banana, honey)

No **** .. with that diet you wonder why you are tired?

and never mind the useless hours of cardio...

[devildog_99]

Can someone please suggest some ways to speed up post workout recovery ?

Of late, I have been working out 5-6 days/wk and noticing that it is only slowing me down as I am having a tough time recovering from my workouts.

I am 5'8", 37 yrs old and weigh 152 lbs. I maintain a pretty balanced diet. As per my friend's suggestion, I have started drinking GNC Pro Performance AMP Amplified Whey Protein after my workouts.

Any other suggestions ?

Thanks
Sri

my first thought was..Rest- How much time do you take off? give your muscles a few days rest even a week if you are going that hard at it.

edit: also your diet is a "cutting" diet not a weight gaining, muscle pumping, fast recovery diet.

[tonebody73]

my first thought was..Rest- How much time do you take off? give your muscles a few days rest even a week if you are going that hard at it.

edit: also your diet is a "cutting" diet not a weight gaining, muscle pumping, fast recovery diet.

As per the advice, I am willing to switch between cardio and weights. How much of cardio is advised ? Would 1 hr of cardio on the off days suffice ?

I did weights yest .. did 10 mins of cardio prior and after my weights. Is that a good ratio ?

Please advice.

Thanks
Sri

[triggerfinger]

As per the advice, I am willing to switch between cardio and weights. How much of cardio is advised ? Would 1 hr of cardio on the off days suffice ?

I did weights yest .. did 10 mins of cardio prior and after my weights. Is that a good ratio ?

Please advice.

Thanks
Sri

If you don't eat and get your diet in check I belive you will still be burnt out.


Do it your way and let us know how it worked out for you

What are your fitness goals?

[bamazav]

As per the advice, I am willing to switch between cardio and weights. How much of cardio is advised ? Would 1 hr of cardio on the off days suffice ?

I did weights yest .. did 10 mins of cardio prior and after my weights. Is that a good ratio ?

Please advice.

Thanks
Sri

What exactly is your goal? I wouldn't even call your diet a cutting diet, it is a frufru diet. Walk into any Panera Bread and you will see this stuff all over the menu. Your recovery is hampered by your over training and horrible diet. Take Tiff's advise, read up on nutrition, then take Trigger's advise and read up then employ Starting Strength. Learn your basic lifts, build some strength and then begin building some mass. It won't happen over night and will never happen if you keep on like you have been.