Training question

[qkcam]

I am dealing with health CFS and immune issues.. yet i love the gym.. -- i usually breakdown the parts as follows back one day, chest, arms, shoulders- legs get enough for me with other areas of my life-- at this time.. i need to really pace myself and not "overtrain" which is easy for a cfids person. --

my question is if i do back one day.. like yest i did 7 different exercises 3 sets each (maybe overtraining?) but on the ligther side of the weights.. yet i feel some soreness today--yay question is can i do more upper body workout 2 days in a row i guess is the question.. like would it be wise to work shoulders or chest today.. or give my upper body a day rest inbetween since the shoulders are involved with all movements it seems?

also i want to make sure i am eating enough- i unfortuanly get alot of my food in "protein suppliments" .. but posting on the nutrition form

Hope all this makes sense.. thanks! my goal is to build lean muscle and burn fat- (which isn't easy since cardio flares up the cfids) thanks
q

[pasha]

Hi, yes i would say that 7 different exercises is too much for just back exercises... i do 4 for each muscle group but sense you have CFS maybe you should do 3... and yea i dont see a problem workin chest or shoulders the day after.. but it really depends how you feel because you have CFS and physical activity can make it worse right... so it really comes down to how you feel..!!

[qkcam]

Hey Pasha you do understand cfs dont you.. not alot of people get it. If i only did 3 sets light sets for each muscle group.. that seems hardly worth my time to go to the gym.. ?? i do get carried away when i get started..but when i am really fatigued i do lighten up alot on myself. sometimes i have to take almost a week off : ( and you are right.. i need to work on pacing myself. My favorite gym takes me 30 to 45mins to get to..so it would be nice to be able to stay there for a bit..also it is kinda a social outing for me. maybe i need to take longer rests inbetween sets. the gym i go to has so many different machines and weights i just get excited to try new things--- and yes my dr's have told me over and over i need to go slow and not "over do" thanks for helping me to remember to be catious.
if you do 4 exercises.. how long does it take you? do you do cardio afterword? i have been walking on the treadmill for 10 to 20 mins afterword.. so i guess that could be a good workout.. 3sets of exercise per given muscle group and then 15 to 20 mins walking- ? does that sound good? will i make some gains? and most importantly is not to have a Major setback where i am sick for 2 months and not moving- thanks i apprecaite your wisdom Pasha

[qkcam]

PS- it is hard not to compare...alot of these guys at the gym where i go spend up to 2 hours or longer there.. and they are huge and seem to be very healthy and happy

[pasha]

Hey, yea so what you do not want to happen is to take a week off.. you know because that is a setback from your workout.. so it is better to take it easy and consistent, then go hard and take a week off you know.. So you wanna gain muscle and burn fat right.. i know plenty of people that do not do cardio and are lean, looking good in great shape... so if you think staying away from cardio is better for your health then do it.. because you can burn fat from lifting weights lets say 3 sets of high reps.. like 15.. you can gain muscle and lose fat at the same time but it is a long process.. for us guys we just bulk up then cut... its faster and more affective... but for you take it easy, stay dedicated and results will come! do you work your arms? because you could do back and bis.. like 3 exercises each take long breaks... add abs and you have a solid workout! so you can do chest/abs ... back/abs .. tris/bis/abs .. or chest/tris/abs... back/bis/abs... depending on how you feel if you want longer workout or shorter.. so you can adjust you know.. the most important thing is not to overwork yourself and have to take time off you know.. take it easy and stay healthy and listen to your body.. oh and try to get more protean from food.. take only like 2 scoops of protean shake a day... its important to get the real deal food..!! good luck, wish you the best!!

[qkcam]

this is awesome pasha! thank you so much.. i love those ideas and your awesome encouragement. so the protein challange.. i found out recently i am allergic to dairy and eggs.. i can have egg whites occasionally. I eat alot of chicken and beef occasional. can you suggest some other good protein sources.. i love fish yet i know too much isn't good either..beans i guess are a good source of protein and i wonder how to find out how many grams of protein i really need?

i love all this it is a work in progress- and quite a commitment- it is good for me to have this goal- it is good to have 1 day off a week from all exercise or 2 i guess i will learn as i go. thanks again so much for your time and encouargment!!! when i first found out about the dairy and egg allergy i started eating alot of nuts.. they were good yet fattening!

i miss the cottage cheese! open for ideas!
thanks

[pasha]

Hi, so yea about protean.. to maintain your mass and body size you must consume 1 gram of protean per pound of body weight... so if you weigh 120.. eat 120 grams of protean to maintain.. now if you wanna gain weight.. lets say your target weight is 130, then you must eat 130 grams of protean a day...and it goes the same if you wanna lose weight.. eat as much protean as your target weight... and go by 1 gram per pound of body weight... That will work for you!! Now with foods, it is already hard to eat a clean diet because i feel that there is not that much variety you know.. and sense you are allergic to dairy makes it a little more difficult... But it is nothing that you cant work around for a motivated person like yourself!! so yea i eat a lot of beans, chicken, fish, beef, tofu(i dont like it but i eat it)... make pancakes and put protean powder in then... some pastas have a good source a protean in then.. not all but a few kinds.. as far as protean goes this is how i get my intake.. As far as how many days to take off a week i would take 3 days off.. some weeks take 4 days off.. it really comes down to how you fell.. and how much stress you body is going though.. listen to your body and you will know what to do... but i would not go more than 4 days a week because of cfs.. you will need the rest and it is important for results!!

[qkcam]

thank you Pasha.. lots to work on.. i did buy some tofu a few weeks ago..but i didnt really know what the heck to do with it. i thought about putting it in the blender! actually i weigh about 184 i would love to get down to 150.. but that seems so lofty..so 175, then 165 then i would be on my way! i just found out either the low dose of Tgel i take (that is compoudned) or the little iron tablet has increased by red blood cell and hemocrit levels.. kinda bummed they both help in terms of muscle fatigue and ability to recover from exercise- without the iron my quads hurt constantly with only walking 10mins.. now i can do a mile 3x a week.. i used to be able to do over 400 on the leg press but that was a few years ago before i became disabled from this illness. i hope i can find a balance to keep in a somewhat active/healthy range ... this is all a lot to juggle thank you for your time and support and encouragment.