I need recovery help.

[xxx_jfb_xxx]

8 months ago I started tapering off my benzodiazepine and later my SSRI. I'm 4 months removed from both. I was on them for anxiety. I find myself getting more benefits from exercise than before and it greatly helps reduce my stress/anxiety in ways yoga/walking could only dream of. The problem is I can't recover. Literally every lifting session this year has left me in so much pain that it takes me a week to recover. Not only that, I have to have assistance with massage and the chiropractor. I need a supplement that greatly increases recovery time or can help relieve tightness. I've tried/been using magnesium, bcaas and creatine to no avail.

Basically if I can't get my body to recover, I'm going to have to get on a medication again because my anxiety is too high and that is not a road I wish to go down.

[llahhsoj]

The first thing you should do is refine your diet and try to get some more rest. Stretching and foam rolling after training is good to do also. ClearMuscle is a great option and allows a user to train with more volume and frequency.

[xxx_jfb_xxx]

The first thing you should do is refine your diet and try to get some more rest. Stretching and foam rolling after training is good to do also. ClearMuscle is a great option and allows a user to train with more volume and frequency.

Yeah, I eat a high protein paleo diet with minimal cheating, so that's going to be tough. I stretch and use a foam roller nearly every day. Thanks for the supplement suggestion.

[Partyrocking]

I would talk to your doctor about your symptoms. It's not normal to be in pain for a week after training, and although there are supplements that can help with recovery, they may not be the answer if you have an underlying condition.

[showjo1josh]

proper nutrition and sleep will do wonders for recovery. Trying to get a solid nights sleep is the best recovery supplement you can find. Getting in your daily macros, enough water and stretching will help as well.

[xxx_jfb_xxx]

I would talk to your doctor about your symptoms. It's not normal to be in pain for a week after training, and although there are supplements that can help with recovery, they may not be the answer if you have an underlying condition.

I have. It's called protracted withdrawal and it can last quite sometime. A lot of people have symptoms for one to two years.

[eatyourspinach]

Reading this may help you cope with the withdrawal if you need something to help make sense of it http://www.benzo.org.uk/ashsupp11.htm

[OT2000]

What is your calorie intake versus TDEE? What is your exercise program split mainly lifting?

[JoeTinpan]

What is your calorie intake versus TDEE? What is your exercise program split mainly lifting?

THIS, and if you can give a breakdown of your macros....everyone's idea of a high protein diet is different. I think high protein is anything over 1.25 grams per pound of LBM is high, to others, they'd be saying 2.0 per pound.

[xxx_jfb_xxx]

Reading this may help you cope with the withdrawal if you need something to help make sense of it http://www.benzo.org.uk/ashsupp11.htm

I've read that probably 10 times now, but thanks for the reply!

What is your calorie intake versus TDEE? What is your exercise program split mainly lifting?

I burn about 2,000 calories per day and get 2,250 calories on days of exercise. 200 g protein, 90 g from fat and 100 g carbs.

[mtownballer20]

I've read that probably 10 times now, but thanks for the reply!



I burn about 2,000 calories per day and get 2,250 calories on days of exercise. 200 g protein, 90 g from fat and 100 g carbs.

What is your height/weight?

[BinHammerBrah]

Check out the book ultramind solution. As for supplements try a b100 complex, zinc every couple days and a balanced diet. Increase fruits and veggies lots too. Take a week or so off from working out too just focus on a good recovery

[MillerTime07]

How intense are your lifting sessions? If you are in pain for a week afterwards, then obviously they are too intense. Instead of focusing on progressing in the gym, I would focus on overall wellness. Still go to the gym, but lift much lighter and focus on the contraction and pump. You will get the same benefits and mood boost from the gym, but less pain. In coordination with your doctor, continue to focus on recovery. When you feel well enough, start trying to progress again in the gym and make it your focus.

[tmd17]

How intense are your lifting sessions? If you are in pain for a week afterwards, then obviously they are too intense. Instead of focusing on progressing in the gym, I would focus on overall wellness. Still go to the gym, but lift much lighter and focus on the contraction and pump. You will get the same benefits and mood boost from the gym, but less pain. In coordination with your doctor, continue to focus on recovery. When you feel well enough, start trying to progress again in the gym and make it your focus.

Easier said than done, but this is good advice

[xxx_jfb_xxx]

What is your height/weight?

5'8" 185 lbs

How intense are your lifting sessions? If you are in pain for a week afterwards, then obviously they are too intense. Instead of focusing on progressing in the gym, I would focus on overall wellness. Still go to the gym, but lift much lighter and focus on the contraction and pump. You will get the same benefits and mood boost from the gym, but less pain. In coordination with your doctor, continue to focus on recovery. When you feel well enough, start trying to progress again in the gym and make it your focus.

My gym sessions are at a fraction of the weight I was using and I always used about a 10 rep weight. For example, my last workout had a bench press of 135 lbs for 10 reps when I had been able to do 210 for 10 reps. I'm curling with 25 lb dumbbells instead of 50 lbs. Etc. 2 sets per exercise. My last gym session had 10 total sets (5 exercises, 2 sets each for 10 reps). I was so sore and had to go to the chiropractor and massage therapist. After that I had to rest for 7 days before I was able to do any exercise again.