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  1. #1
    Registered User DaDude2020's Avatar
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    Feeling sore after workouts

    I do an upper/lower body split 4 days a week (can detail the plan if anyone requires).

    I consume around 1700-1800 cals and looking to drop bodyfat from around 25% to 16/17 ish (Im 5'6 and weigh around 82KG, approx 150-170 protein, 60-70g of Fats)

    After training im ok but the next day i have DOMS. So far i just drink water and deal with it. I read up on BCAAs which seems like a waste of money.

    Is there anything i can do (i currently do stretches) or is this a matter of giving it time and i will get used to it (it was more when i started but less as a week goes by)? I drink around 4 pints of water a day.

    Let me know if anyone requires more info.

    Thanks
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    MANwhore mtpaquette's Avatar
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    From a glance it appears to me that you're undereating, and that will play into recovery. Typically the meal plans that I do for my females have more kcals than you're consuming.


    Adequate diet (including, but not limited to, adequate protein) + hydration + sleep is the key.
    Supplement a good diet: don't diet on supplements.

    MAN Sports Lead Rep

    Disclaimer: The statement above reflects that of my own opinion & in no way that of MAN Sports. Our products are not intended to diagnose, treat, cure, or prevent any disease.

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  3. #3
    Registered User DaDude2020's Avatar
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    Originally Posted by mtpaquette View Post
    From a glance it appears to me that you're undereating, and that will play into recovery. Typically the meal plans that I do for my females have more kcals than you're consuming.


    Adequate diet (including, but not limited to, adequate protein) + hydration + sleep is the key.
    Thanks for that, the reason why I dropped my calories is because I wasn't losing any body fat so a little nervous to increase calories..... It could be I wasn't counting them correctly so a couple weeks ago I started logging everything and do far haven't lost any weight. I picked the formula on bodybuilding site...... Any other pointers I may try? Thanks
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    Moderator SuffolkPunch's Avatar
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    No, stretching and supplements don't really help with soreness you just have to get used to it, it will drop right down to a more manageable level - especially if your routine has you training each bodypart at least twice a week.
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    Originally Posted by DaDude2020 View Post
    Thanks for that, the reason why I dropped my calories is because I wasn't losing any body fat so a little nervous to increase calories..... It could be I wasn't counting them correctly so a couple weeks ago I started logging everything and do far haven't lost any weight. I picked the formula on bodybuilding site...... Any other pointers I may try? Thanks
    No supplement will make up for a lack of program focus and poor diet.
    I can tell time. Time cannot tell me.

    Formerly LactoseTolerant. I'm not very imaginative.
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    MANwhore mtpaquette's Avatar
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    Workouts full of compound exercises? Doing any cardio, or especially HIIT?
    Supplement a good diet: don't diet on supplements.

    MAN Sports Lead Rep

    Disclaimer: The statement above reflects that of my own opinion & in no way that of MAN Sports. Our products are not intended to diagnose, treat, cure, or prevent any disease.

    IG: @eminentandpowerfulco
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    Verified Aesthetic rhadam's Avatar
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    Also i'll add: 4 pints of water a day is not much.
    Currently: traveling + MA Forensic Psych

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    Registered User DaDude2020's Avatar
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    If you're asking what my workout is then

    aworkoutroutine.com/the-muscle-building-workout-routine/

    Would show the 4 day split I'm doing.

    What would the correct ratio for water intake?

    Thanks guys
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    OCB Pro smokinal's Avatar
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    Originally Posted by DaDude2020 View Post
    i have DOMS.
    Is there anything i can do
    Yeah, enjoy them!

    I love being all wrekt the next day
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  10. #10
    MANwhore mtpaquette's Avatar
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    Originally Posted by DaDude2020 View Post

    What would the correct ratio for water intake?

    Thanks guys
    Not looking at the workout, because I don't personally click outside URLs. I recommend anyone that I talk to to drink at minimum a gallon a day. That's 8 pints.
    Supplement a good diet: don't diet on supplements.

    MAN Sports Lead Rep

    Disclaimer: The statement above reflects that of my own opinion & in no way that of MAN Sports. Our products are not intended to diagnose, treat, cure, or prevent any disease.

    IG: @eminentandpowerfulco
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  11. #11
    Registered User TXGTOU's Avatar
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    I always found that my blood flow the next day determined my soreness after a workout. The lactic acid needs to be processed out of your body. I also found that if I trained hard for a few weeks (roughly a month), it helped me to give myself a week of recovery, maybe do more cardio or just dial it down some. Everyone's body works differently, but if you don't maintain the basics (sleep, diet, maintaining stress levels) then you won't see results.
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  12. #12
    Cybergenics...it's bomb! lucia316's Avatar
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    Originally Posted by DaDude2020 View Post
    If you're asking what my workout is then

    aworkoutroutine.com/the-muscle-building-workout-routine/

    Would show the 4 day split I'm doing.

    What would the correct ratio for water intake?

    Thanks guys
    Would not do this program. And really, it doesn't matter if the goal is weight/fat loss. It's just exercise that creates a larger caloric deficit to TDEE. Basically, exercise allows one to eat more in a given day while cutting. That's it. You don't need to exercise to lose weight/fat.

    If you like lifting and want to do so, cool. Then find a basic strength program like Starting strength or a simple 5x5 and do that. Will have the proper progressive weight for strength gains and proper progressive volume needed for hypertrophy when you are ready to increase in mass.
    "I'm pretty sure your wrong, but care to elaborate..."
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  13. #13
    MANwhore mtpaquette's Avatar
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    Originally Posted by TXGTOU View Post
    I always found that my blood flow the next day determined my soreness after a workout. The lactic acid needs to be processed out of your body. I also found that if I trained hard for a few weeks (roughly a month), it helped me to give myself a week of recovery, maybe do more cardio or just dial it down some. Everyone's body works differently, but if you don't maintain the basics (sleep, diet, maintaining stress levels) then you won't see results.
    The heart eats up lactic acid for energy almost instantaneously. It doesn't stay in your body for extended periods of time.
    Supplement a good diet: don't diet on supplements.

    MAN Sports Lead Rep

    Disclaimer: The statement above reflects that of my own opinion & in no way that of MAN Sports. Our products are not intended to diagnose, treat, cure, or prevent any disease.

    IG: @eminentandpowerfulco
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  14. #14
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    cut down the workout duration by 5 or 10 minutes. DONT overtrain. Do yoga .
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    If you look deep enough into the research you'll see studies on this and that supplement helping DOMS but I'm skeptical of all of them. I'd say save your money on the supplements for DOMS.
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  16. #16
    Registered User tdog69NEW's Avatar
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    Just some advice,
    Drop the low-Calorie diet, it is impossible to do it for a long time. Try either low carb at nothing lower than 2000 cals or do intermittent fasting. Both is maintainable for a long period and satisfying to the mind
    Agree with others do away with this workout and move to 5x5, note if you do go with 5x5 you do not have to squat or do deadlift, there are alternatives that are just as good.

    DOMs, I have tried it all from ICE baths, blends of supplements for DOMs, rollers, vibrating message tools, I get DOMs really bad 2 days after a workout, “always have”. Recently I have found something that is working FOR ME and it is not placebo, “I have experimented on and off with it and off DOMs return”. I basically just add 3 Grams of HMB to my Pre-work 30 to 40 minutes prior to the workout, this month the pre-workout is Nitro Surge
    Last edited by tdog69NEW; 10-02-2020 at 08:07 AM. Reason: forgot to post what I am taking
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