Muscles sore + taking awhile to recover!

[ARMANiGUiDO]

Okay, so i've been out of the gym for about 4yrs. and i started to workout about 2 1/2 weeks ago again. My problem now is that it's taking me about 2-3 days to recover from working out like, i did chest and tries this past monday and today (wed) it's still so sore i can't lift sh*t! I work as a wildlife tech so picking up 40' ladders that way 250lbs is an everyday thing.

My diet and stats are as follows:

25
5'11''
231lbs.
bf% done by a scale is around 30%

Diet:

5am- protein shake 25g pro

8am- two eggs or protein bar 25/30g

12- 6oz maybe 8oz of boiled chicken breast with 1/2 cup brown rice ( i dont have a food scale yet!)

3pm- protein bar 32g pro

6- tilapia with whole grain past about 1/2 cup

9- protein shake 2 scoops of powder 50g with 1 banana.

-----> I know my diet needs some work but, what is the main problem here?
I want a low carb and low fat diet any help you all can give me?

Thank you in advance!

[rocheey]

When I first went back to the gym, the first week I did nothing but "stretches" on the Universal, with token weights, and I still got sore. Your body may not be used to -that- type of exercise. I might be able to do rows all day long without being sore, but if i had to pick up ladders all day long with you, I bet id get sore all over again - for a short while.

Make sure to stretch, make sure to use perfect form, and drink a gallon of water a day, diced up throughout the day.

[warrhoggxx]

I think the best thing to do when you are just starting or re- starting is full body Mon, Wed ,Fri 1 exercise per body part 3 sets for legs, chest and upper back 2 sets for all other parts, 50 minutes max, super sets. 8-10 rep Mon 6-8 rep Wed and 12 rep Friday. Do cardio Tue, Thur and sat rest or stretching on Sunday. Do this for the first 4 to 6 weeks. I also suggest being free-er on you diet for at least 3 or 4 weeks allow body to adjust to working out again before you attack it another way.

[ScottyDog]

This is completely normal. Your CNS and muscles are trying to adapt to the new workload. Even though your job may be physically demanding, the workouts are targeting underused and/or stabilizer muscles.

When I come back to the gym after extended off time, I spend the first 4 weeks doing a basic full body workout, 3 days a week, using light weights. Increasing the weight slightly each week. After week 4 my body is ready to handle much more stress and heavier weight. You really have to ease back in, even if you feel like you are in good shape.

JMHO

[6ft5]

3 days is good! For me I'm not really soar the next day its the day after that's the worst. Then it gradually gets better. Real fast if I sleep a lot.

[Standby]

im not a diet expert but from what ive been researching i think alot of the ppl in the diet section will tell you to drop the protein bars. replace with something else like a shake. like i said im not an expert you should post it in the diet section they could help you out with that. goodluck

[shortybrolick]

One suggestion, make sure your eating enough fat (healthy fats)-- which is essential for muscle recovery.

[cherrydrpepper]

The soreness is completely normal 2 and 1/2 weeks back in. Me personally I keep the reps high, say 12 a set, and I go up in weight almost every session in the beginning like that but often only 5 or 10 lbs. Your muscles have a lot of muscle memory and will come back to where they were really quickly.

[bigslick7878]

Yep, when coming back it is better to do full body for a while like all the others have said.

Your muscles are not ready to be worked that hard right out of the gate by doing single bodyparts at a time.

1 on 2 off works good doing a little bit of everything starting out.

[Showdog]

Great advice guys. i am also just getting back into it, and have the same problem. I am new to the board and appreciate any and all info.

[jypoll]

First time I workout after a break takes 5 days to recover then 4 then 3 ...... After a month i am able to train hard again u just have to get used to it