Hope the pain subsides -- glad to hear about the higher cals and pumps!
I had to go to the chiropractor all through my pregnancy 3 times a week because my stomach grow so big and my frame is very small. My body couldn't keep up with the baby growth. I did gain 50+ lbs when I was pregnant to. Since then I have had back problems. I use to not be able to do normal house chores until I found fitness, lost the weight, and started to build muscle especially in my core and back. Its not so bad but I dont know if I'm lifting to heavy or it's just progressively getting worse.I think its important to understand whats causing the pain.
I know there is sciatica but are there ways to mitigate the negative impact?
For me I have to sleep on my back with a pillow under my neck and a pillow under my knees or I get all out of whack. It took me years to figure this out.
Sleeping in the right position.
Stretching. hanging, as Ive mentioned.
Maybe PT is a good idea. Especially if you have a known issue.
I would switch it up to work around the pain till you get it checked outBeen eating more and still around 135lbs. I have been noticing pumps in my arms and legs especially after my workouts. Its amazing. Ordered two more bottles Been having some really bad lower back/side hip pain/sciatic pain. Might go in for an x-ray and have some PT done. I have PT for my left knee twice and it has worked amazing.
Should I keep my lower body days the same or switch up with my pain?
I suggest talking to a spinal specialist. They can likely give you some ideas and ways to mitigate the pain without drugs.I had to go to the chiropractor all through my pregnancy 3 times a week because my stomach grow so big and my frame is very small. My body couldn't keep up with the baby growth. I did gain 50+ lbs when I was pregnant to. Since then I have had back problems. I use to not be able to do normal house chores until I found fitness, lost the weight, and started to build muscle especially in my core and back. Its not so bad but I dont know if I'm lifting to heavy or it's just progressively getting worse.
I envy people that can workout and not have any pain besides the burning muscle pain. Envious...............
Progress is really solid!Getting x-ray next week for low back possibly get some PT - but here is a two week difference. Calories went up about 200 in the last week @ 2,400-2,500 daily. Macros are 155g protein 275g carb 70g fat roughly .
Left = May 12th - Right = May 25th (almost done with week 6)
View attachment 149265
Up about 1 lb - but feeling leaner especially in the morning which is my usual!
Thanks I plan on doing IF, FD2, and Radiate come my cut. Not sure how long I should give myself. I want to slim down before my vacation which is October 8th. I was going to start August 1 which will give me 10 weeks. I plan on cutting slow since I have been eating in a maintenance/surplus since March 17th (so come my cut it will be around 5-6 months of diet break). I struggle with balance of training and calories when I cut, never know which direction to go. Sometimes I think I go to hard and end up never taking a day off of training.Looking good! My diet has been crap lately and really think the combo of IF, Folli and Radiate has let me maintain what I have lost so far.
Thank you!Killing it in here. Definitely looking leaner while being up a pound. Keep crushing it!
You should like it. I only heard of one guy not responding to it but he only did one bottle. Top single Natty products on the market today! IMOAlways good to get away from the internet for a little while. Decided to give FD2 a try and got me a couple of bottles. Plan on starting it up tomorrow and see what kind of progress I can make with it.
Hope all goes well with the results and the PT sessions.
thank you! You will love it! Make sure you give it at least two bottles to really let it shine I noticed the most after 5 weeksAlways good to get away from the internet for a little while. Decided to give FD2 a try and got me a couple of bottles. Plan on starting it up tomorrow and see what kind of progress I can make with it.
Hope all goes well with the results and the PT sessions.
I was actually going to try my first low carb day today since all I did was a morning 30 min LISS session. I cant wait to see how my body reacts. Been eating around 250g-275g of carbs daily. I was going to shoot for 100g - 125g. Should I up my fats for today or keep them the same and up my protein?Yah hypo is a TERRIBLE feeling for me.
I feel like I cant think and Im dizzy etc. I have a huge bag of dried mangoes and pineapple I Keep in the car when I run FD.
On low carb days I generally replace carbs with a mix of protein and good fats.I was actually going to try my first low carb day today since all I did was a morning 30 min LISS session. I cant wait to see how my body reacts. Been eating around 250g-275g of carbs daily. I was going to shoot for 100g - 125g. Should I up my fats for today or keep them the same and up my protein?
I am not sure what I should shoot for grams of carbs today? I figured 125g is about half of what I am use to.On low carb days I generally replace carbs with a mix of protein and good fats.
I would say that is a good starting pointI am not sure what I should shoot for grams of carbs today? I figured 125g is about half of what I am use to.
I like carb cycling when Im cutting.I am not sure what I should shoot for grams of carbs today? I figured 125g is about half of what I am use to.
Totals yesterday were: 1,915kcal Fat 80g Carb 132g Protein 185gI like carb cycling when Im cutting.
I do a 3 day split.
So say day 1 is 500g.
Day 2 is 250g.
Day 3 is maybe 50g max. Only with my pre workout meal. Like a couple slices of ezekiel toast.
I also do 1 refeed day per week where I eat a whole pizza, maybe some ice cream or something.
also I make sure to get in relatively the same calories. So add in some pro and fat or youll lose weight too quickly and sacrifice muscle.
I tend to do cardio only on ultra low carb days.Totals yesterday were: 1,915kcal Fat 80g Carb 132g Protein 185g
I have been eating about 2,300kcal daily. But yesterday was my day off so wanted to try how lower carb felt. I didn't feel any hypo but did space my carbs out. But i will probably utilize carb cycling once I start my cut in August. When you do low carb days aren't you taking the gym off?
Since I went lower calories yesterday should I be overcompensating today? So instead of 2,300 shoot for 2,500. I want as little fat gain during this bulk. brundel
thanks as always!
Physique this morning: started at 132lbs currently at 135lbs (week 8)
View attachment 149718
I am also in therapy now for my glutes. And yes I get butt massages LOL they said its not from weak muscles but from my muscles now in my glutes pinching my sciatic nerve so I have to lower weights on glute work... hopefully this wont hinder my bulk!Looking good.
I dont think traps are too big.
With regards to the 80lb hip thrusts. Anyone who gives you an absolute weight that everyone should lift doesnt know what they are saying.
Look at it like this....say you have a 320lb male and a 100lb female do they both need above 80lbs to stimulate the muscle? And does the 100lb female need the same as the 320lb male? Of course not. There are no static weight requirements for all humans to gain muscle.
Its all relative to size, weight and individual strength.
I know a 150lb guy who can rep out 315lbs multiple times and hes not even breaking a sweat. Yes hes a freak of nature. HIGHLY unusual.
The point is everyone is different. I also know a 220 lb guy whos pretty massive and cant rep the 315 once to save his life.
Use a weight that is difficult but manageable.
You want it to be challenging but not so much that you cant adequately control it.
So OHP, Arnold presses, shoulder presses etc?Stick with Shoulder presses, side laterals and rear laterals. Traps will get some indirect work from back.
Glutes are looking good and physique is very balanced.
As for as weight on hip thrusters if you are feeling it and get a good glute workout from it I wouldn't worry about adding a bunch of weight and just go up as you feel you need it.
Try not to over think things to much, your physique is looking great so just keep putting the work in you have been doing and you will get the results you want.
Thanks, I just dont want to get too big LOL I want my biceps/triceps a bit bigger but I have such little biceps !! I don't think I isolate traps, I just do upright rows that seem to make them burnnnnI would say just keep doing what you are doing. off course change things up after 8 weeks or so.
as far as the trapz go. they are not to big.
Do you isolate your trapz?
Your traps are just growing from secondary work. don't worry about getting too big since your natural!Thanks, I just dont want to get too big LOL I want my biceps/triceps a bit bigger but I have such little biceps !! I don't think I isolate traps, I just do upright rows that seem to make them burnnnn
Interesting. I might have to do that with some shoulder movements!Your traps are just growing from secondary work. don't worry about getting too big since your natural!
My wife says the same thing, I think so in so body part is getting too big. I just tell to skip that body part for 8 weeks. I've had to skip my triceps and traps every other workout for years or they get out of proportion. everyone is different and have that muscle group or 2 that grow easier than others. wish I could get my calves to grow!
Thank you sir! So those hamstrings... best exercises. Not sure if my form sucks but when I do SLDLs my back/hips get pretty sore. I have lowered weight to 10lbs each side. I do hamstring curls but should I be pausing?Your delts have a great pop to them and I honestly believe your traps help compliment that. They look more than feminine and I believe avoiding them would take away from the appearance around the shoulder complex. If I had to be picky I think some more hamstring thickness will make your legs indestructible. Your Quad sweep seems alot more accentuated form even your beginning pics so theres room to bring the Hammies along as well. Overall however your abdominal definition is looking great and those thighs and butt are killing it and your BULKING!!! Way to show folks how its done!
As far as your weights keep it comfortable until the PT releases ya to get back 100%. Your fixing a faulty issue and growing at the same time. No need to add too many variables and you will not lose any stride in your progress!
WILL DO!Try negatives on your leg curls.
I believe you have a foam roller, place it on your unloaded toe with your hand on top and hip hinge. Go until you feel decent tension on the HS and squeeze to the top with the glutes but do not hyperextend! Squeeze to neutral and repeat for 2-3sets of 12.Thank you sir! So those hamstrings... best exercises. Not sure if my form sucks but when I do SLDLs my back/hips get pretty sore. I have lowered weight to 10lbs each side. I do hamstring curls but should I be pausing?
I will keep upright rows incorporated maybe only do on Shoulder Days and not on Full Body days.
PT has already been helping my hips, glutes and sciatic pain
Not sure if the Glute ham raises would be a good idea, with my lower back pain. I will try the romanian dead lifts. I would love to buy more things for my home gym but I dont know what else that is cheaper! I was looking into a vertical leg press... are those good for glutes and quads?I would also look into trying Romanian Dead lifts instead of Stiff Leg Deads. I find I can keep the tension on my hams and glutes better with this exercise.
Also if you have a way to brace your feet Glute Ham Raises are killer as well.
confused on the foam roller one LOL my foam roller is really light, how will it stay over my foot when I am doing stiff leg dead lifts. Am I reading this wrong?I believe you have a foam roller, place it on your unloaded toe with your hand on top and hip hinge. Go until you feel decent tension on the HS and squeeze to the top with the glutes but do not hyperextend! Squeeze to neutral and repeat for 2-3sets of 12.
SWB hamstring curls will allow for plenty of ROM while keeping tension in the muscle belly as well. Again the glutes but also the erectors will get some work done.
These are staples of mine and hope you enjoy them
Haven't used a vertical leg press before but from what I have seen they would be good for quads and I am sure if you play with your foot position you could get some good glute work as well.Not sure if the Glute ham raises would be a good idea, with my lower back pain. I will try the romanian dead lifts. I would love to buy more things for my home gym but I dont know what else that is cheaper! I was looking into a vertical leg press... are those good for glutes and quads?