Stephen Williams
Forum Replies Created
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My best guess would be that it is inflammation related. I personally find that while I’m growing and getting stronger I seem to look smaller. Then when I have reduce calories for a day or two or have a deload I suddenly look leaner and bigger. Let the log book and scale be your guide and if you feel you need it then deload. Maybe drop your calories for a few days and then see how you look once you start eating on plan again.
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How meals per day are you consuming?
Do you eat straight after training?
What’s your protein intake?List full diet if possible 🙂
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Sounds like you’re pushing your bw up too fast. Overeating increases inflammation and immune response, which could lead to the development of food intolerances (at least theoretically). In this case I’d suggest building calories up slowly and reduce stimulant use (if appropriate). What’s your lifestyle like? Are you busy or stressed? Do you do much activity outside of the gym such as walking etc?
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I just use it on the odd day where I feel my recovery is lagging or I’ve slept poorly the previous night. Not sure if it helps, but the placebo is enough for me to utilise it.
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Cardio as recommended above. What’s your current food intake and drug use?
What’s your life stress like? Spending more time in a “parasympathetic” state can help tremendously. -
Have you and your doctor and endocrinologist spoken about the possible causes in the first place? Rather than go straight onto medication, maybe you’d be better off identifying and addressing the initial cause? I’m no expert regarding thyroid function but I’d personally consider things such as: lifestyle, stress, carbohydrate intake, iodine intake, do you have any autoimmune issues, drug use, relationships etc. All of these along with a host of other potential reasons, could be playing a part in causing the issue and if addressed may mean you do not warrant exogenous thyroid medication.
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It would likely depend on what impact it has on your training. If you’re used to having carbohydrates in your diet, then you’ll likely find your training performance decreases which would open the door for muscle loss. Remember that carbohydrates are what fuel intense exercise!
That being said a benefit of a higher fat diet is that it is more satieting for some people which is a huge factor to consider when constructing a diet. Having a higher fat, lower carb diet is often touted as being superior for fat loss due to it increasing mitochondrial number and function. Although the data seems to indicate that it doesn’t matter whether you get your calories from carbs or fat for evoking fat loss as long as protein and total calorie intake is appropriate (higher carb may be slightly more effective for fat loss). If you’re using a nutrient timing approach and doing cardio away from carbohydrate intake then you’ll likely get the same mitochondrial adaptation as following a keto diet, especially since you’ll be in a caloric deficit!
Personally apart from potentially increasing satiety, increasing dietary adherence or to combat an autoimmune health issue, I personally cannot see any real benefit to consuming little to no carbohydrates when trying to optimise body composition. That being said I have no experience personally with following a ketogenic diet and i know 100’s if not 1000’s have had tremendous success with it!
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Personally I have as many if not more carbs on rest days. I find that I’m better able to assimilate food and have less bloating etc when eating away from training. I’ve personally always found low carb rest days have negatively impacted my performance on the following training day, whereas an even amount across them doesn’t. Just go with what serves YOU best brother.
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Fortitude training using the 3 day programme is also an option
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Lighten the load and practice slow, deep repetitions with perfect execution if can do this pain free. Over time aim to improve ROM and mind muscle connection rather than chase sets and reps. Incorporate additional mobility work if required and you will likely see an improvement in muscle development along with treating or at least improving the issue.
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Yes you can. There is research showing that a calorie deficit increases the number and function of mitochondria, which will likely improve “stamina”.
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Update*
Trained 3 times since feeling better and feel exhausted again. Today will be my 3rd rest day in a row. Am booked in to get bloods next Thursday. Appetite is uncontrollable as well unless I fast, which I haven’t done so as not to impede recovery. Am fasting today though to try and reduce inflammation and see if I feel much better tomorrow.
If blood work comes back fine and small training volume, not training to failure continues to exhaust me then I think I’ll simply need to find a new hobby.
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Thank you for the feedback everyone. I have taken a few days off training and feel back to my old self again so have solved the issue it seems. Seems strange that I would have been overreaching so quickly as a typical training session currently consists of 9-12 workkng sets and I’m in and out within an hour (75 minutes tops)!
Good question regarding the sleep Dr Dean as I just assumed my sleep was good. I follow a structured sleep routine and sleep for around 8 hours a night without waking up at all. I use as an app that records snoring and “sleep quality” although the efficacy of these apps must be questioned. I used to snore regularly but don’t at all since losing all of this bodyweight (I’m 10kg lighter than I was in January). Interestingly though I snored for 8 minutes last night and I happened to have had a meal right before bed. Normally my last meal is about 6pm.
Again thanks for the feedback everyone, really appreciate it!
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I had the same issue for years and finally solved the issue. I had to take time off all training that bothered the patella which was all quad training for me. I really improved my flexibility and mobility all through my lower body. Curcumin etc is good but is merely a bandage for the issue. Isometric knee extension holds have been shown to help strengthen the patellar tendon. Reducing total body inflammation made a huge difference for me also. Learning how to breathe properly through my nose, avoiding all inflammatory foods and doing liss really helped me. The breathing may sound silly, but it’s made a huge difference to my general stress levels and really improved the quality of my sleep. Unfortunately with an issue like this you can’t look for a quick fix. If you’re able to perform bike sprints (think Wingate) with no discomfort then you will find they will protect your quad size. I trained around the issue for years and despite increasing numbers dramatically my quads didn’t improve much. Upon fixing my patella tendon issues i was much better at recruiting my quads and they grew like weeds. Hope this is useful to you and all the best.
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I suppose the correct answer is it depends.
I think the best answer is implement go by feel with the squat, start the plan, stick to it, eat well, sleep well, take gear and grow!