Gym Weight Lifting recovery takes longer

[wjgo 272]

It seems that it is starting to take longer to recover. I am wondering what this might be a symptom of. I typically go to the gym 5-6 days a week, on a three day cycle, getting a full range of ligfting within the three days, then repeating. Sometimes I might miss a day, then do two normal visits in one day. Today is the 2nd time in one week I am just skipping because I am still feeling it in muscles I am to exercise from the previous visit (biceps specifically). I don't know if it just a symptom of gradual weight increases, or if other exercises I am doing, is slowing down my overall recovery, and its a further confirmation that I need more Protein, or calories or a change of diet. I am still on the basic 800 cal/day diet, 6 months post-op. Or maybe - I should be going anyway?

My other exercises that I am doing are weekly fencing classes, but it is not aggressive, some drills get the heart rate up for a little bit, but nothing strenuous really. I have also introduced V-Squats for quads a week ago, and I am doing some 1-1.5 mile walks with a 20lb weight (rucking). The big thing is that I am training for a couch to 5K, or rather completed it. Instead of doing intervals, for the last couple of week, I have just been running 28 minutes, then 35, then this week, close to a 5K and increases strides to get a 5K in 36 minutes. I might have been overdoing it with the 5K though, and that I should just slow it down for a 40-42 minute time. I am scheduled for my every other day of running tomorrow, and I am cancelling that. I just decided to take an overall break (except for the walking/rucking).

Is this just a "phase" that just happens time to time, should I be doing more stretching (I do little to no stretching), or is this a definite sign I not getting the right nutrition. Before I was actually running a 5K, going to the gym everyday was no problem - leg day / run train day - no issue. I don't know if its a coincidence, or if that extra running is having some effect of my recovery from other gym work.

Edited September 23, 2018 by wjgo

[iluvbears42@yahoo.com 48]

Are you getting enough Protein? You have to stretch a lot after lifting weights to release the lactic acid in the muscles. If you don't stretch good that could be a sign of soreness.

[wjgo 272]

I am getting at least 80 gr of Protein, and have been trying to push that to 100 on many days. I think I am going to have to try more stretching, definitely for running. But the prolonged soreness is only a recent thing for my gym workouts - but probably need to stretch for them too.

[GreenTealael 25,486]

It may be the surgery. The body is doing 2 tasks while in a deep caloric deficits: fat loss and muscle building/repair. You're going to be tired and sore and may need some low intensity work outs on rest days. I notice that 2-3 days post lifting I'm still sore too instead of the usual 1 day pre-op.

Don't take me as an expert I'm just a novice trying to keep some muscle tone