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  1. #11
    Experienced Member dannyjerome0's Avatar
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    Wow, thanks for the advice everyone! I got about 150g of protein yesterday and I already feel much less sore. I'm dreading leg day this week: 4 sets of 10 reps with squats, straight-legged deadlifts, lunges, and leg curls. Luckily, my new shipment of protein just came in the mail today. If I'm not sore for more than 5 days, I'll know that the protein was key. I looked up some L-citrulline on Amazon. $20 for 90 capsules. Wondering if I can get away with one capsule per day. It's really not that expensive, anyway. Thoughts?

  2. #12
    Senior Senior JEFIT Member is304's Avatar
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    Quote Originally Posted by dannyjerome0 View Post
    I looked up some L-citrulline on Amazon. $20 for 90 capsules. Wondering if I can get away with one capsule per day. It's really not that expensive, anyway. Thoughts?
    In generals powders are cheaper, shop around. Also, citrulline malate is better for DOMS because malic acid acts as a lactic blocker.

  3. #13
    Experienced Member dannyjerome0's Avatar
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    Quote Originally Posted by is304 View Post
    In generals powders are cheaper, shop around. Also, citrulline malate is better for DOMS because malic acid acts as a lactic blocker.
    Good to know! I found a decent brand for $10 for 60 pills. It's really not that big of a deal to spend that much. If it were like $50 a bottle like GNC brands, I'd have issues. Does anyone know a good recommended dosage? The ones I got are 750mg per pill, and I was going to take one per day.

  4. #14
    Senior Senior JEFIT Member is304's Avatar
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    Quote Originally Posted by dannyjerome0 View Post
    Good to know! I found a decent brand for $10 for 60 pills. It's really not that big of a deal to spend that much. If it were like $50 a bottle like GNC brands, I'd have issues. Does anyone know a good recommended dosage? The ones I got are 750mg per pill, and I was going to take one per day.
    You don't have to take them daily, just pre-workout should do the trick for starters.

    According to Jim Stoppani (look him up - he's got tons of good information) the minimum effective dose is 3grams, so in your case it would be 4 pills (so you get 15 doses for $10 - 0.67 per dose). I buy 500g of powder for $48.99 (plus my vendor has up to 20% off a couple of times a year), which comes up with roughly 0.30 per dose.

    That's another problem with pills - you have to look at the dosage, not the numbver of pills. A couple of weeks ago I thought I had a steal when I bought a bottle of fish oil pills at ridiculously cheap price. Then the pills arrived, and I saw that their dosage is higher than the competitors' (smaller pills), so instead of the cheapest I actually bought the second most expensive product.

  5. #15
    Experienced Member dannyjerome0's Avatar
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    Quote Originally Posted by is304 View Post
    You don't have to take them daily, just pre-workout should do the trick for starters.

    According to Jim Stoppani (look him up - he's got tons of good information) the minimum effective dose is 3grams, so in your case it would be 4 pills (so you get 15 doses for $10 - 0.67 per dose). I buy 500g of powder for $48.99 (plus my vendor has up to 20% off a couple of times a year), which comes up with roughly 0.30 per dose.

    That's another problem with pills - you have to look at the dosage, not the numbver of pills. A couple of weeks ago I thought I had a steal when I bought a bottle of fish oil pills at ridiculously cheap price. Then the pills arrived, and I saw that their dosage is higher than the competitors' (smaller pills), so instead of the cheapest I actually bought the second most expensive product.
    Thanks! I'll definitely do some more research. I'm estimating that 4 pills per workout x 4 workouts = 16 per week, or roughly 4 weeks worth of pills (bottle of 60). So, I'd have to re-up about 12 times. $130 for a year's supply. I'll probably look into the powders next time. Thanks again.

  6. #16
    Senior Senior JEFIT Member John Rippon's Avatar
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    Assuming nothing medically wrong I'd look at diet first. What is your fat intake (frequency, amount, types)?

  7. #17
    Member Dave J Mac's Avatar
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    Worth also thinking about sleep - when a lot of the work of building muscle takes place. If the amount or quality is poor, then recovery is slow. Alcohol in the evening disrupts normal circadian patterns, It might get you to sleep quicker but the quality of sleep can be affected.

    Dave

  8. #18
    Experienced Member dannyjerome0's Avatar
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    Quote Originally Posted by John Rippon View Post
    Assuming nothing medically wrong I'd look at diet first. What is your fat intake (frequency, amount, types)?
    I probably eat too much fat if anything. Starting this week, my typical day has been this:

    Breakfast: 2 eggs scrambled, 3 slices of bacon
    Snack: High protein granola/snack bar
    Lunch: Turkey sandwich
    Dinner: Shrimp pasta, burger, etc. (different every day)
    Snack: Protein shake with skim milk
    Late night snack: Peanut butter and honey sandwich

    Overall, I've been getting over 130 grams of protein per day (I weigh about 160). My calories are up to about 2500. I avoid fried foods as much as possible.
    Last edited by dannyjerome0; 01-09-2015 at 07:49 PM.

  9. #19
    Experienced Member dannyjerome0's Avatar
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    Quote Originally Posted by Dave J Mac View Post
    Worth also thinking about sleep - when a lot of the work of building muscle takes place. If the amount or quality is poor, then recovery is slow. Alcohol in the evening disrupts normal circadian patterns, It might get you to sleep quicker but the quality of sleep can be affected.

    Dave
    I'm trying to get more sleep. I also cut out alcohol completely. I try to get 8+ hours now every night. So far, I've done 3 workouts this week, and I'm HORRIBLY sore and tired. It takes me several seconds just to get out of my chair due to the leg workout from 2 days ago (3 sets of squats, straight-legged deadlifts, lying leg curls, and walking dumbbell lunges). I took a hot bath yesterday for the first time since I was a little kid. I just couldn't move my legs were so sore. I do feel like I don't get enough quality sleep, even though I go to bed early. I tend to wake up in the middle of the night and have night tremors.
    Last edited by dannyjerome0; 01-09-2015 at 07:51 PM.

  10. #20
    Senior Senior JEFIT Member John Rippon's Avatar
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    Quote Originally Posted by dannyjerome0 View Post
    I probably eat too much fat if anything. Starting this week, my typical day has been this:

    Breakfast: 2 eggs scrambled, 3 slices of bacon
    Snack: High protein granola/snack bar
    Lunch: Turkey sandwich
    Dinner: Shrimp pasta, burger, etc. (different every day)
    Snack: Protein shake with skim milk
    Late night snack: Peanut butter and honey sandwich

    Overall, I've been getting over 130 grams of protein per day (I weigh about 160). My calories are up to about 2500. I avoid fried foods as much as possible.
    Obviously it's hit-and-miss just suggesting solutions via an internet forum. We can't be with you 24 x 7 to see what factors in your life may contribute to the problem; we don't know your medical history, training history, types of exercise, intensity of exercise or whether or not your training expectations are overly ambitious. (Doesn't everyone over 30 wish they were as fit and full of energy as they used to be?)

    Anyway, let's assume you're not working long hours at a hard, manual job; you finish off every weights session with adequate stretching of all the muscle groups; you really are getting as much quality sleep and rest as you say you are; you live a life with no abnormally high levels of emotional stress ... you're generally happy. Let's also assume you're not suffering any medical condition that may be causing your condition.

    Let's, rather, look at the diet aspect again. Obviously a diet not only has to provide adequate energy, it also has to have balanced quantities of each of the essential four macro-nutrients and dozens of micro-nutrients.

    Your food example contains virtually no fruit or vegetables. When you're weight training vitamins and minerals become even more important and fruit and vegetables should be your first source of these. Don't rely on popping pills to compensate for a diet that is lacking balance and variety.

    We can't really tell if your energy intake is sufficient. The body is amazingly efficient at self regulation (homeostasis). Let's say you're not eating enough to meet the demands of your life including your exercise plan. Your body can respond in several different ways: by making you feel hungry, making you feel tired/'sick' and/or by reducing your body weight. In turn you have choices for what to do about this: you can heed the signs and increase your food intake to meet the needs of your lifestyle; you can cut back your exercise to better match your food intake or you can enter a downward spiral by trying to battle on with following your exercise plan, put up with constantly feeling sick and tired and watch your body weight and your general health decline. Certainly if you're having to compromise your exercise in order to avoid being too sore, tired and sick then upping the amount of food you eat would be one simple to try (maybe add some fruit and vegetables every day!). Counting calories and using formulas to estimate how much food to eat may be of academic interest and can be a starting point but monitoring your body weight and composition is a far more reliable and useful thing to do in the long run.

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