Recovery after workouts

[BPN80 3]

I was sleeved 1/31/13, and I've gone from 290 to 210. During that time, I've lost lots of muscle mass. I'm feeling weaker, and I'm having a hard time recovering from my workouts.

I'm currently taking in 80 grams of Protein a day along with 64 oz of fluids. I just started making it to the point that I'm hitting both those numbers in a day, and it is work to do that!!!

I'm lifting weights and running, but later in the evenings, my knees are in constant pain. I have trouble relaxing at times, no matter how tired I am. My legs are constantly sore. I've always been active, so I thought dropping al this weight would have helped. But my post-workout recovery has been terrible. I've even tried taking a week off, but still suffer the same issues.

Does this sound familiar to anyone? If so, what helps?

[Cindy Martin 77]

I'm eating right and exercising,walking, about and hour a day now and I feel awesome. Not sure why your're feeling the way you are. I feel like I'm getting stronger every day. I have minor soreness sometimes but that's normal to me. I hope things get better for you.

[aroundhky 1,174]

The rapid weight loss early on and loss of strength to go along with it is basically unavoidable. That's one of the reasons they say it's better to lose weight slowly. But the first few months after the sleeve, there's really no way to get in enough cals/protein to halt the rapid weight loss or even slow it. Just know that your body will rebound some strength-wise once your weight loss slows. I'm not gonna lie, I started to freak out a little the first few months after surgery noticing that I was getting flabby and weak. But I'm hear to tell ya, keep lifting and getting the proper nutrition to support your lifting efforts, and it will come back and possibly even better than before because you will be more able to have intense workouts.

As for the sore legs.....I'm not sure what to tell you. What kind of exercises are you doing? Are you running every day or squating several days a week? Seems like we may need a little more info on your routine to hopefully get to the root of your leg problem. It may be that your body just needs time to adjust to the new increased activities. Is it muscle or joint pain? Sometimes muscle pain or especially soreness is fine, or even a good thing. But joint pain is something to be concerned about. If it's muscle soreness, you'll want to wait until the soreness in the particular muscle is just about gone before doing that body part again at the gym. Also, the Protein and some complex carbs (green veggies, Beans, brown rice, quinoa, sweet potatoes, etc) will help your muscles recover.

[aroundhky 1,174]

Also, how's your blood-work with the nutritionist? Everything ok? Iron, Vitamins, etc?

[BPN80 3]

As for all my bloodwork, it's been normal as of now. I go back later next month for more bloodwork. I'm regular with all supplements and Vitamins.

I was doing P90X for about 6 weeks. I read that I may have been overdoing it. I was feeling weak, tired, soreness, and dealing with insomnia. Even at 290lbs, I was active. Running, walking, ellipticals, and weights. Right now I'm dealing with some joint pain and leg fatigue/soreness. I don't run everyday. I mix my cardio between running, heavy bags, rowing, and I'm about to incorporate battle ropes. My work schedule can be someone hectic, so I do weights 6 days a week...one muscle per day along with a brief cardio workout. Cardio will last about 15-30 minutes a day.

I'm guessing its just a shock to my system. I want to try upping my Protein intake, but I'm afraid I'll miss out in fluids. My NUT told me not incorporate Water based Proteins drinks as part of my Fluid intake. So it's been a struggle to get both in. I try like hell to get 80g of Protein and 64oz of Fluid.< /p>

I was also considering testosterone boosters to help with recovery.

[BPN80 3]

Also eating lots if green veggies and Beans. I should try the brown rice and sweet potatoes.

[aroundhky 1,174]

As for all my bloodwork, it's been normal as of now. I go back later next month for more bloodwork. I'm regular with all supplements and Vitamins.

I was doing P90X for about 6 weeks. I read that I may have been overdoing it. I was feeling weak, tired, soreness, and dealing with insomnia. Even at 290lbs, I was active. Running, walking, ellipticals, and weights. Right now I'm dealing with some joint pain and leg fatigue/soreness. I don't run everyday. I mix my cardio between running, heavy bags, rowing, and I'm about to incorporate battle ropes. My work schedule can be someone hectic, so I do weights 6 days a week...one muscle per day along with a brief cardio workout. Cardio will last about 15-30 minutes a day.

I'm guessing its just a shock to my system. I want to try upping my Protein intake, but I'm afraid I'll miss out in fluids. My NUT told me not incorporate Water based Proteins drinks as part of my Fluid intake. So it's been a struggle to get both in. I try like hell to get 80g of Protein and 64oz of Fluid.< /p>

I was also considering testosterone boosters to help with recovery.

Yes, you may be over doing it. Sounds like a good bit of work....would hate for you to burn yourself out and give up. Would you consider scaling back just a little? P90X will pretty much kick anyone's butt and is really tough....that kind of intensity really needs to be added gradually and in increments. Basically slowly working yourself up to something like that would help with recovery between exercise. Also, I've never heard of not counting liquid Protein (shakes) into Water intake. I always have. If I mix whey with 10 ounces of water, I count that water. Now I have heard it with caffeine based drinks since they can act as a diuretic and cancel out some of the water taken with them causing one to need to consume extra water. Anyone else heard of not counting fluid from Protein shakes? BPN....regardless, I'm guessing you're getting in plenty of fluid if you're not counting fluid with shakes.< /p>

[BPN80 3]

Yea, I'm scaling it back. The P90X, I knew it was going to be tough. I have done it in the past, but after my first workout, my numbers were almost cut in half. I also have a herniated disc in my neck, and a bad lower back. I now have the mindset to take all workouts a little easier and focus more on form rather than lifting more and more.

So I stopped with the P90X. Bought some Bowflex dumbbells and a bench, and now that's my weight training along with a pull up/dip station.

[aroundhky 1,174]

Yea, I'm scaling it back. The P90X, I knew it was going to be tough. I have done it in the past, but after my first workout, my numbers were almost cut in half. I also have a herniated disc in my neck, and a bad lower back. I now have the mindset to take all workouts a little easier and focus more on form rather than lifting more and more.

So I stopped with the P90X. Bought some Bowflex dumbbells and a bench, and now that's my weight training along with a pull up/dip station.

Sounds like that's a good approach. I love me some dips and pullups! Good luck!