Re: Re: Good pain is back.

[Guest guest]

Nikki,

I guess if you count my free day " bonus workouts " , I'm actually

exercising 7 days a week, but I am simply trying to work off some of my

" cheater calories " . Unfortunately, it doesn't seem to work that way, so

I'll suggest others stay with 6 day plan. I'll dabble for another

couple of weeks this way and then likely change up back to my more

normal routine. Sometimes I try different things just to keep my

muscles confused and NOT used to the routines. ...Proving once again

that the mind is stronger than muscle.

The quick fix to the " crap I overdid it " is likely some kind of

medicine, but, since I avoid all but the absolutely necessary drugs in

my body, here are my thoughts...

As your muscles better adapt to the exercise and your excess lactic acid

in your muscles is burned off, your pain will decrease substantially.

The first time I did my LBWO, I remember having a hard time walking for

the next 4 days, then it started all over again! But, don't let the

" good pain " stop you from going at it again. If it is a shrieking kind

of pain, you may have torn a muscle or tendon and I suggest you see your

doctor immediately, but the " good pain " will dull over time.

A good cardio workout helps eliminate the lactic acid so that will

eventually ease the pain, too. So, be sure to be just as intense on

your cardio workouts as your resistance exercises. I believe it will

lessen the longer term effects of the good pain, too.

Be sure to feed yourself the appropriate protein and carbs, allowing

your body the proper nutrients to recover quickly. A quick and dirty

estimate of the protein required is your lean mass in pounds times .8

grams per pound to guide you with your protein content for the day.

E.g.: 200 pounds with 25% TBF = 150. 150 x .8g/lb = 120 grams of

protein per day (min). Then, take in approximately the same number of

carbs, in this case 120 also. Add in 20% for calories from good fats,

and you can them start planning your baseline meals, too.

Those looking to bulk up the muscles will go to at least 1.0g/pound, and

often higher. Just be careful in going too high, as your body will

process the excess protein just like the carbs and the fat and end up

storing it as body fat. A rule of thumb I use is 10 grams of protein

per 100 pounds of overall weight per hour as a max, so, a 200 pound

person's muscles will be able to synthesis approximately 20g of protein

per hour. For the purposes of this calculation, if you are eating less

frequently than every 2 hours, cap your consumption at 2 hours for your

maximum human storage tank capacity of protein.

Others may have other thoughts on the nutrition values, but these are my

guidelines. In my example, one myoplex original shake (42g), as a meal

would supply a 200 pound person with their maximum protein intake over a

2 hour or longer period.

When I follow these rules, I continue to drop weight and firm up my

muscle. When I consume more than this, I need to watch then really

watch the weight. For example, the other day, I had a GREAT 16 oz

ribeye steak. Forgetting the extra fat content of a ribeye steak for a

moment, that piece had ~120 grams of protein. That was entirely too

much protein for my body to use properly, so the amount in excess of the

(~260 pounds / 100 * 10g * 2 hours) 52 grams, my body likely treated and

stored as fat. And based upon the scale, that is likely a certain fact.

And finally...

Be sure to consume plenty of water. Keep your body and your muscles

well hydrated and functioning properly. This may not ease the initial

pain, but will help your body recover more quickly.

If anyone else has better or varied guidelines, I'm all ears.

--

Remember...

Progress, not perfection!

--

Holowko, CPA, CCP

PO Box 444

Lafayette Hill, PA 19444-0444

--

E-mailto:gholowko@...

--

Telephone:

Facsimile:

--

Featuring Magic Software -- Developer tools for wise business solutions!

--

sunorra wrote:

>

> ,

> I am not doing as much as you but I have really upped my

> intensity trying to reach 10's as often as possible. Are you working

> out six days a week?

>

> For me, by the forth and fifth day my muscles are so sore, I can

> barely walk. I am just trying to figure out how to get on the

> treadmill again when I can barely walk to get to it...

>

> Do you have any " crap I overdid it " remedies?

>

> Nikki

>

[Guest guest]

Nikki,

I guess if you count my free day " bonus workouts " , I'm actually

exercising 7 days a week, but I am simply trying to work off some of my

" cheater calories " . Unfortunately, it doesn't seem to work that way, so

I'll suggest others stay with 6 day plan. I'll dabble for another

couple of weeks this way and then likely change up back to my more

normal routine. Sometimes I try different things just to keep my

muscles confused and NOT used to the routines. ...Proving once again

that the mind is stronger than muscle.

The quick fix to the " crap I overdid it " is likely some kind of

medicine, but, since I avoid all but the absolutely necessary drugs in

my body, here are my thoughts...

As your muscles better adapt to the exercise and your excess lactic acid

in your muscles is burned off, your pain will decrease substantially.

The first time I did my LBWO, I remember having a hard time walking for

the next 4 days, then it started all over again! But, don't let the

" good pain " stop you from going at it again. If it is a shrieking kind

of pain, you may have torn a muscle or tendon and I suggest you see your

doctor immediately, but the " good pain " will dull over time.

A good cardio workout helps eliminate the lactic acid so that will

eventually ease the pain, too. So, be sure to be just as intense on

your cardio workouts as your resistance exercises. I believe it will

lessen the longer term effects of the good pain, too.

Be sure to feed yourself the appropriate protein and carbs, allowing

your body the proper nutrients to recover quickly. A quick and dirty

estimate of the protein required is your lean mass in pounds times .8

grams per pound to guide you with your protein content for the day.

E.g.: 200 pounds with 25% TBF = 150. 150 x .8g/lb = 120 grams of

protein per day (min). Then, take in approximately the same number of

carbs, in this case 120 also. Add in 20% for calories from good fats,

and you can them start planning your baseline meals, too.

Those looking to bulk up the muscles will go to at least 1.0g/pound, and

often higher. Just be careful in going too high, as your body will

process the excess protein just like the carbs and the fat and end up

storing it as body fat. A rule of thumb I use is 10 grams of protein

per 100 pounds of overall weight per hour as a max, so, a 200 pound

person's muscles will be able to synthesis approximately 20g of protein

per hour. For the purposes of this calculation, if you are eating less

frequently than every 2 hours, cap your consumption at 2 hours for your

maximum human storage tank capacity of protein.

Others may have other thoughts on the nutrition values, but these are my

guidelines. In my example, one myoplex original shake (42g), as a meal

would supply a 200 pound person with their maximum protein intake over a

2 hour or longer period.

When I follow these rules, I continue to drop weight and firm up my

muscle. When I consume more than this, I need to watch then really

watch the weight. For example, the other day, I had a GREAT 16 oz

ribeye steak. Forgetting the extra fat content of a ribeye steak for a

moment, that piece had ~120 grams of protein. That was entirely too

much protein for my body to use properly, so the amount in excess of the

(~260 pounds / 100 * 10g * 2 hours) 52 grams, my body likely treated and

stored as fat. And based upon the scale, that is likely a certain fact.

And finally...

Be sure to consume plenty of water. Keep your body and your muscles

well hydrated and functioning properly. This may not ease the initial

pain, but will help your body recover more quickly.

If anyone else has better or varied guidelines, I'm all ears.

--

Remember...

Progress, not perfection!

--

Holowko, CPA, CCP

PO Box 444

Lafayette Hill, PA 19444-0444

--

E-mailto:gholowko@...

--

Telephone:

Facsimile:

--

Featuring Magic Software -- Developer tools for wise business solutions!

--

sunorra wrote:

>

> ,

> I am not doing as much as you but I have really upped my

> intensity trying to reach 10's as often as possible. Are you working

> out six days a week?

>

> For me, by the forth and fifth day my muscles are so sore, I can

> barely walk. I am just trying to figure out how to get on the

> treadmill again when I can barely walk to get to it...

>

> Do you have any " crap I overdid it " remedies?

>

> Nikki

>

[Guest guest]

Nikki,

I guess if you count my free day " bonus workouts " , I'm actually

exercising 7 days a week, but I am simply trying to work off some of my

" cheater calories " . Unfortunately, it doesn't seem to work that way, so

I'll suggest others stay with 6 day plan. I'll dabble for another

couple of weeks this way and then likely change up back to my more

normal routine. Sometimes I try different things just to keep my

muscles confused and NOT used to the routines. ...Proving once again

that the mind is stronger than muscle.

The quick fix to the " crap I overdid it " is likely some kind of

medicine, but, since I avoid all but the absolutely necessary drugs in

my body, here are my thoughts...

As your muscles better adapt to the exercise and your excess lactic acid

in your muscles is burned off, your pain will decrease substantially.

The first time I did my LBWO, I remember having a hard time walking for

the next 4 days, then it started all over again! But, don't let the

" good pain " stop you from going at it again. If it is a shrieking kind

of pain, you may have torn a muscle or tendon and I suggest you see your

doctor immediately, but the " good pain " will dull over time.

A good cardio workout helps eliminate the lactic acid so that will

eventually ease the pain, too. So, be sure to be just as intense on

your cardio workouts as your resistance exercises. I believe it will

lessen the longer term effects of the good pain, too.

Be sure to feed yourself the appropriate protein and carbs, allowing

your body the proper nutrients to recover quickly. A quick and dirty

estimate of the protein required is your lean mass in pounds times .8

grams per pound to guide you with your protein content for the day.

E.g.: 200 pounds with 25% TBF = 150. 150 x .8g/lb = 120 grams of

protein per day (min). Then, take in approximately the same number of

carbs, in this case 120 also. Add in 20% for calories from good fats,

and you can them start planning your baseline meals, too.

Those looking to bulk up the muscles will go to at least 1.0g/pound, and

often higher. Just be careful in going too high, as your body will

process the excess protein just like the carbs and the fat and end up

storing it as body fat. A rule of thumb I use is 10 grams of protein

per 100 pounds of overall weight per hour as a max, so, a 200 pound

person's muscles will be able to synthesis approximately 20g of protein

per hour. For the purposes of this calculation, if you are eating less

frequently than every 2 hours, cap your consumption at 2 hours for your

maximum human storage tank capacity of protein.

Others may have other thoughts on the nutrition values, but these are my

guidelines. In my example, one myoplex original shake (42g), as a meal

would supply a 200 pound person with their maximum protein intake over a

2 hour or longer period.

When I follow these rules, I continue to drop weight and firm up my

muscle. When I consume more than this, I need to watch then really

watch the weight. For example, the other day, I had a GREAT 16 oz

ribeye steak. Forgetting the extra fat content of a ribeye steak for a

moment, that piece had ~120 grams of protein. That was entirely too

much protein for my body to use properly, so the amount in excess of the

(~260 pounds / 100 * 10g * 2 hours) 52 grams, my body likely treated and

stored as fat. And based upon the scale, that is likely a certain fact.

And finally...

Be sure to consume plenty of water. Keep your body and your muscles

well hydrated and functioning properly. This may not ease the initial

pain, but will help your body recover more quickly.

If anyone else has better or varied guidelines, I'm all ears.

--

Remember...

Progress, not perfection!

--

Holowko, CPA, CCP

PO Box 444

Lafayette Hill, PA 19444-0444

--

E-mailto:gholowko@...

--

Telephone:

Facsimile:

--

Featuring Magic Software -- Developer tools for wise business solutions!

--

sunorra wrote:

>

> ,

> I am not doing as much as you but I have really upped my

> intensity trying to reach 10's as often as possible. Are you working

> out six days a week?

>

> For me, by the forth and fifth day my muscles are so sore, I can

> barely walk. I am just trying to figure out how to get on the

> treadmill again when I can barely walk to get to it...

>

> Do you have any " crap I overdid it " remedies?

>

> Nikki

>

[Guest guest]

Andy,

Let us know how it is used. I see what it does, but how?

Andy wrote:

> How about massage? I bought a gadget called the stick, mostly for my

> legs since they get tight or sore sometimes with so much running.

>

> Here's a website with information on the benefits of sticks

> http://www.mamashealth.com/massage/mstick.asp

>

> Here's the website http://www.thestick.com/ for the brand that I

> purchased. I purchased the Marathon Stick for about $26.00 from

> another website. There are several types based on your body type.

>

> I use it mostly on my legs without much pressure and it really seems

> to help. You can use it on almost any part of your body.

>

> Andy

--

Remember...

Progress, not perfection!

--

Holowko, CPA, CCP

PO Box 444

Lafayette Hill, PA 19444-0444

--

E-mailto:gholowko@...

--

Telephone:

Facsimile:

--

Featuring Magic Software -- Developer tools for wise business solutions!

--

[Guest guest]

Andy,

Let us know how it is used. I see what it does, but how?

Andy wrote:

> How about massage? I bought a gadget called the stick, mostly for my

> legs since they get tight or sore sometimes with so much running.

>

> Here's a website with information on the benefits of sticks

> http://www.mamashealth.com/massage/mstick.asp

>

> Here's the website http://www.thestick.com/ for the brand that I

> purchased. I purchased the Marathon Stick for about $26.00 from

> another website. There are several types based on your body type.

>

> I use it mostly on my legs without much pressure and it really seems

> to help. You can use it on almost any part of your body.

>

> Andy

--

Remember...

Progress, not perfection!

--

Holowko, CPA, CCP

PO Box 444

Lafayette Hill, PA 19444-0444

--

E-mailto:gholowko@...

--

Telephone:

Facsimile:

--

Featuring Magic Software -- Developer tools for wise business solutions!

--

[Guest guest]

Andy,

Let us know how it is used. I see what it does, but how?

Andy wrote:

> How about massage? I bought a gadget called the stick, mostly for my

> legs since they get tight or sore sometimes with so much running.

>

> Here's a website with information on the benefits of sticks

> http://www.mamashealth.com/massage/mstick.asp

>

> Here's the website http://www.thestick.com/ for the brand that I

> purchased. I purchased the Marathon Stick for about $26.00 from

> another website. There are several types based on your body type.

>

> I use it mostly on my legs without much pressure and it really seems

> to help. You can use it on almost any part of your body.

>

> Andy

--

Remember...

Progress, not perfection!

--

Holowko, CPA, CCP

PO Box 444

Lafayette Hill, PA 19444-0444

--

E-mailto:gholowko@...

--

Telephone:

Facsimile:

--

Featuring Magic Software -- Developer tools for wise business solutions!

--

[Guest guest]

Just another thought to the " crap I overdid it " workout - I find this a

better response to overdoing it than thinking, " well, I overdid it, so

'today/this week/this diet' is shot " and blowing it royally by continuing

the overindulgence, in essence, giving up for the day. I know many who have

this response (Including me, in the past) and wonder why their " diets " do

not work.

I would much rather get on the treadmill, and even if it does not " erase "

the cake, at least I am not shoveling more cake in my face...LOL. That's

one thing about this plan (note, I did not say diet) is that I look at each

meal or midmeal as separate, not grouped into a whole day. I might have a

bad lunch, but my next meal can get me back on track.

C.

Re: Re: Good pain is back.

The quick fix to the " crap I overdid it " is likely some kind of

medicine, but, since I avoid all but the absolutely necessary drugs in

my body, here are my thoughts...

--

Remember...

Progress, not perfection!