Advice from the big dogs on recovery

[footdoc]

Ok, so here is the deal. I'm a 55 year old physician specializing in ortho. I come here for real bodybuilding advice since most of my colleges have no clue whatsoever. I have currently been training on my current cycle for 5 months. I have lost 30lbs of fat and gained 25 lbs of muscle. I'm pretty happy overall. Unfortunately, my gains have stalled and I'm getting symptoms of overtraining. So here is my question. Do you recommend strategic deconditioning or just cutting back on intensity for a few weeks?
My stats are 216 lbs and 16% bodyfat. My goal is more like 8% bodyfat and around 200 lbs. I'm currently taking test prop and primo in relatively high doses. Thanks for your help

 

[Elvia1023]

Ok, so here is the deal. I'm a 55 year old physician specializing in ortho. I come here for real bodybuilding advice since most of my colleges have no clue whatsoever. I have currently been training on my current cycle for 5 months. I have lost 30lbs of fat and gained 25 lbs of muscle. I'm pretty happy overall. Unfortunately, my gains have stalled and I'm getting symptoms of overtraining. So here is my question. Do you recommend strategic deconditioning or just cutting back on intensity for a few weeks?
My stats are 216 lbs and 16% bodyfat. My goal is more like 8% bodyfat and around 200 lbs. I'm currently taking test prop and primo in relatively high doses. Thanks for your help

You have lost 30 pounds of fat whilst putting on 25 pounds of muscle and you are still 16% bf. I am never rude but come on. Strategic deconditioning... you are way overthinking things.

It's quite simple don't train as much if you are over training. Less is more sometimes.

To improve recovery from workouts a good amino acid and carbohydrate powder would be hugely beneficial. I would recommend EAA's and HBCD's.

 

[_UNIVERSAL_]

How long have you been on the Test and Primo, and what dosages are you running it at? I find it hard to believe you have dropped 30 pounds of fat and gained 25 pounds of muscle, especially if you are experienced in the gym.

It just may be time for you to come off the steroids for a little bit.

 

[footdoc]

dosages of test prop are 900-1000 per week. Same with primo but I've only been on primo for 6 weeks. I was forced to not workout for an extended time prior to this cycle due work issues. Normally I couldn't gain so much muscle so fast

 

[Stackinplates]

How often do u train ? U think ur overtraining but I didn't catch how often you train? do you do 2 a days ?what is your routine look like???


When my body feels overworked I take off 4 days

Have tried to take off 7 days but mentally can't do it

I just take a Friday off and start back Monday

Throw a nice healthy refeed in on sat and move on

But if u can take a week off do it

But first off what's ur regimen like ?

 

[footdoc]

How often do u train ? U think ur overtraining but I didn't catch how often you train? do you do 2 a days ?what is your routine look like???


When my body feels overworked I take off 4 days

Have tried to take off 7 days but mentally can't do it

I just take a Friday off and start back Monday

Throw a nice healthy refeed in on sat and move on

But if u can take a week off do it

But first off what's ur regimen like ?


Finally, a serious response without an attitude! I train 5-6 days per week. I usually do one body part per day. That has really worked well in the past. I've been down to 8% bf and 195 lbs a few years ago. Now, I'm semi-retired and as usual I attack the gym like everything else in my life.....full intensity. I'm obviously not pleased with my bodyfat but I'm on the right track. I believe I'll just take your advice for a long weekend off and see how I recover. Thanks for actually answering my question

 

[Stackinplates]

No worries man also 5 months at that high a dose ? U can back off a bit let ur body kinda reboot

Remember ur body gets used to things u can plateau on gear it is possible

Remember rest is key
Diet is key

The gear and the gym just help don't always think more is better

Get u work in!!
Get ur rest in!!!!

When u take ur time off keep ur self relaxed
Get a massage give ur body total relaxation and just chill

 

[Stackinplates]

If ur training one body part a week u should be fine

Unless ur doing serious hitt training on top of that ...

Let me know how the rest works for ya

 

[footdoc]

If ur training one body part a week u should be fine

Unless ur doing serious hitt training on top of that ...

Let me know how the rest works for ya

Forgot to add that I do 25 min of HIIT on the treadmill after my weight wo. Maybe too much

 

[Elvia1023]

Maybe I come off as having an attitude but usually when guys post such things as ''I have lost 30lbs of fat and gained 25 lbs of muscle'' in 5 months and aged 55 they aren't exactly in the know. Moreover you are on a lot of aas and have been awhile. Can I see a pic of you at 8% bf?

The reason for my post is diet could be a major factor. Diet will aid recovery. Obviously if you are a bit older overtraining becomes even more of a possibility. The advice you have been given is great... if you are overtraining have a break. Have you add a full blood test recently (cortisol etc)?

There are 101 possibilities and without knowing your complete routine and diet no one could possibly be certain. Although it's pretty obvious you need a break. But if your diet is solid you can train more and recover faster. Training intensity also comes into it... perhaps you need a few weeks of lighter training and not going to failure. Maybe your training is too much and some deload periods in the future would work. What rep ranges to do use when weight training?

My recovery greatly improved when I started using fast acting protein and carbs around my training. Then comes supplements that could strengthen your immune system and have your body operating optimally. Then comes physical therapy such as ART or even deep tissue massage that will aid performance, recovery, injury prevention and blood flow to the muscle. Are you taking any medication (bp, thyroid etc)?

 

[footdoc]

As far as my diet goes I manage it very closely. I have a lean body mass of 186 so I take in 200grams of protein per day. I try to limit my carbs to below 200 grams per day but will cycle in a high day every 10 days or so. Most of my carbs are from veggies and to a lesser extent fruit. I drink 2 protein shakes per day with 1% milk.
As far as posting a pix of me that would be suicide. I have a recognizable tattoo in the center of my chest. As far as being "in the know" I won't even speak to that. I treat high level athletes with huge egos everyday. So, I will take a few days off and hit it again.

 

[Elvia1023]

As far as my diet goes I manage it very closely. I have a lean body mass of 186 so I take in 200grams of protein per day. I try to limit my carbs to below 200 grams per day but will cycle in a high day every 10 days or so. Most of my carbs are from veggies and to a lesser extent fruit. I drink 2 protein shakes per day with 1% milk.
As far as posting a pix of me that would be suicide. I have a recognizable tattoo in the center of my chest. As far as being "in the know" I won't even speak to that. I treat high level athletes with huge egos everyday. So, I will take a few days off and hit it again.

Your diet sounds really good. Everyone knows you have a recognizable tattoo on your chest now so you could post a pic with your tat wiped off? I am just curious what you look like due to what you wrote in your post. I look pretty standard for the forums so no ego from me at all (lots of improvement is needed for me).

I just don't think you realize losing 30 pounds of fat whilst gaining 25 pounds of solid muscle in 5 months aged 55 is a ridiculous claim. When guys make claims like that I want to see pics. If I wrote that I would hope I got asked for pics too. Sorry I am being rude... maybe it is a bad day due to certain things. I am just always honest and say how I feel and will be blunt to guys when I think they are making exaggerated claims.

 

[Stackinplates]

Looks to me that u should also get ur carbs on refeed days from good complex carbs instead of just fruits and veggies

Good high quality carbs are key for recovery

Like stated keep them around ur lift

Whole groat oats!! They are a god sent !! Remember carbs are not the enemy even when cutting its when u eat them that counts
If ur only getting carbs from fruits and veggies ehh I think that it is not gonna be as good as if u throw oats rice and some sweet potatoes in there

Throw a week of carb cycling I there low 50g days high 300 g days switch it up dude

I love to eat white rice after my lift !! 3 cups white rice 12 oz chicken is my fave post workout meal along with a bit of isolate

 

[Elvia1023]

Looks to me that u should also get ur carbs on refeed days from good complex carbs instead of just fruits and veggies

Good high quality carbs are key for recovery

Like stated keep them around ur lift

Whole groat oats!! They are a god sent !! Remember carbs are not the enemy even when cutting its when u eat them that counts
If ur only getting carbs from fruits and veggies ehh I think that it is not gonna be as good as if u throw oats rice and some sweet potatoes in there

Throw a week of carb cycling I there low 50g days high 300 g days switch it up dude

I love to eat white rice after my lift !! 3 cups white rice 12 oz chicken is my fave post workout meal along with a bit of isolate

Excellent advice. I think he carb cycles though. OP do you have some high carb days?

 

[Stackinplates]

For me it's plain and simple though u have been on the gear at to high a dose for to long and ur body is prob stressed out with all that ur throwing at it .. Ur 55 and ur taxing ur body rest rest rest !! Grow grow grow

 

[Stackinplates]

Yea I had seen his high carb day every 10th day

But maybe a more strategic approach like a day consisting of this


Low carb
Low carb
High carb
Low carb
Moderate carb
Low carb
High carb
Low carb
High carb
Low carb

Switch it up all over the map!!

Throw ur high carbs on big lift days low carbs on rest days but honestly it won't hurt to have a moderate day on a off day

Fitness is a lifestyle as I'm sure ur aware of

I had to put on some fat through trial and error I lost muscle with trial and error

All PPP are different

Instead of all 200 g days and then a high day do it like this just to see

Low days 50
Moderate days 150
High days 300

Always follow a high day with a low day throw the carbs in there don't be scared !! Post workout meals are key get ur carbs and ur work in !!!

 

[footdoc]

great advice and I appreciate it! I'm not quite sure I've ever had a 50 gram carb day. Just staying around 100 is really hard. I'm going on vacation in a 10 days so I'll plan to do some cardio while I'm there and not much else. And yes, I am quite sure I push myself too hard for my age....that's my personality and it's really the only way I made it through 4 years of med school and a 6 year residency. So, I will rest and re-set. I've been here before. I'm just very anxious to get back to 10% bf or less. Thanks again

 

[alcatraz1662]

great advice and I appreciate it! I'm not quite sure I've ever had a 50 gram carb day. Just staying around 100 is really hard. I'm going on vacation in a 10 days so I'll plan to do some cardio while I'm there and not much else. And yes, I am quite sure I push myself too hard for my age....that's my personality and it's really the only way I made it through 4 years of med school and a 6 year residency. So, I will rest and re-set. I've been here before. I'm just very anxious to get back to 10% bf or less. Thanks again

Pics or it didn't happen

 

[Elvia1023]

This is how I carb cycle...

High carbs
Really high carbs
Why did I eat that much
Mod carbs
High carbs
High carbs
Hungover... so low carbs
Very high carbs

Yea I had seen his high carb day every 10th day

But maybe a more strategic approach like a day consisting of this


Low carb
Low carb
High carb
Low carb
Moderate carb
Low carb
High carb
Low carb
High carb
Low carb

Switch it up all over the map!!

Throw ur high carbs on big lift days low carbs on rest days but honestly it won't hurt to have a moderate day on a off day

Fitness is a lifestyle as I'm sure ur aware of

I had to put on some fat through trial and error I lost muscle with trial and error

All PPP are different

Instead of all 200 g days and then a high day do it like this just to see

Low days 50
Moderate days 150
High days 300

Always follow a high day with a low day throw the carbs in there don't be scared !! Post workout meals are key get ur carbs and ur work in !!!

 

[Stackinplates]

This is how I carb cycle...

High carbs
Really high carbs
Why did I eat that much
Mod carbs
High carbs
High carbs
Hungover... so low carbs
Very high carbs

Dude I'm in tears!!!! Lmfao love ur carb cycle plan

Ha ha

I'm on a why did I eat so much day right now!!!

Today is my rest day but shit I just jabbed some test popped some var and I'm off to hit full body lift !!!!


:/