Is eating less getting me injured?
Discussion
Hi all,
So my training seems to go like this:
- Lift heavy, eat lots (mainly clean, but not too strict), get big at around 15% BF
- Cut calories, continue to lift heavy (or more accurately what feels heavy), start feeling tweaks and twinges, slower recovery, get injured, rest up, eat more, don't lose any fat.
- Repeat.
I've now started to move more towards BW circuits etc, and have lost a shed load of BF, but I look skinny rather than built and if I eat less I still feel the tweaks and twinges even without the heavy weights!
Questions:
- Am I forever destined to be either muscular but fat, or ripped but skinny?
- Is it eating less that is getting me injured, or something else? If it is eating less, what can I do to fix it?
Cheers!
So my training seems to go like this:
- Lift heavy, eat lots (mainly clean, but not too strict), get big at around 15% BF
- Cut calories, continue to lift heavy (or more accurately what feels heavy), start feeling tweaks and twinges, slower recovery, get injured, rest up, eat more, don't lose any fat.
- Repeat.
I've now started to move more towards BW circuits etc, and have lost a shed load of BF, but I look skinny rather than built and if I eat less I still feel the tweaks and twinges even without the heavy weights!
Questions:
- Am I forever destined to be either muscular but fat, or ripped but skinny?
- Is it eating less that is getting me injured, or something else? If it is eating less, what can I do to fix it?
Cheers!
Some stats would help.
Age, sex (yes please is not the answer), height, calorie intake, macro breakdown, etc, etc.
Personally, I lift heavy three times a week, eat around 1650 cals. Then I introduced Wing Chun twice a week and then recovery slowed down, muscles would ache, energy would low.
I had to increase calories by 100 odd and things where better.
Age, sex (yes please is not the answer), height, calorie intake, macro breakdown, etc, etc.
Personally, I lift heavy three times a week, eat around 1650 cals. Then I introduced Wing Chun twice a week and then recovery slowed down, muscles would ache, energy would low.
I had to increase calories by 100 odd and things where better.
Age: 26, sex: male, height: 183cm, weight: 83kg (down from peak of 97kg!).
Weekly routine: 3 x heavy compound weights, 3 x run/cardio/circuits, 4 x cycle to work and back (4 miles each way)
Don't track calories anymore but maintenance diet would look like:
- 150g smoked salmon, 3 eggs, spinach
- 1/2 an Avo on two Ryvita
- 200g chicken breast with salad (olive oil dressing). If PWO add a slice of bread/equivalent.
- 1/2-3/4 cup of oats, skimmed milk. Maybe a banana.
- 200g chicken breast or steak, 1 cup veggies/salad.
If bulking I would increase the carbs - maybe some rice or quinoa with dinner. Extra bread at lunch. Extra banana somewhere.
Current "cutting" diet is:
- 200g chicken breast, 1/2 cup brown rice (cooked), 1/2 cup veggies
- 1 x coconut water, 1/2 cup watermelon, 1/2 cup pineapple
- 250g chicken breast, 1xpitta, 2 cups of steamed veggies.
Looking now it seems very low fat - could that be the issue?
Whats your day job.
That looks like not enough calories let along fat.
You need to hit your macro goals, otherwise your bulking will be for nothing.
If you arent getting enough protein and fats, your body will break down muscle tissue.
At your stats, you should be cutting on a minimum of 1900 cals.
Work out the macros of your current diet, that will give you your answers.
That looks like not enough calories let along fat.
You need to hit your macro goals, otherwise your bulking will be for nothing.
If you arent getting enough protein and fats, your body will break down muscle tissue.
At your stats, you should be cutting on a minimum of 1900 cals.
Work out the macros of your current diet, that will give you your answers.
You eat like a teenage girl (albeit a healthy one) 
You probably need at least the following:
(1) Fish oil supplements.
(2) A good multi-vit and mineral supplement.
(3) A lot more meat and vegetables.
(4) A good protein / carb shake after each workout.
I am 34, 83kg and do a lot less exercise than you but eat around 3,000 calories per day.
I do think there is some truth in the idea that most people can get very lean OR very strong but not both at the same time.
Sure, sure, we have all seen ripped 90kg guys, but most of them have a lot of pharmaceutical help and/or stay that way for 1-2 days around a photoshoot.
15% bodyfat is not very much. 12-13% is the kind of level that I am to be.
You probably need at least the following:
(1) Fish oil supplements.
(2) A good multi-vit and mineral supplement.
(3) A lot more meat and vegetables.
(4) A good protein / carb shake after each workout.
I am 34, 83kg and do a lot less exercise than you but eat around 3,000 calories per day.
I do think there is some truth in the idea that most people can get very lean OR very strong but not both at the same time.
Sure, sure, we have all seen ripped 90kg guys, but most of them have a lot of pharmaceutical help and/or stay that way for 1-2 days around a photoshoot.
15% bodyfat is not very much. 12-13% is the kind of level that I am to be.
22s said:
Age: 26, sex: male, height: 183cm, weight: 83kg (down from peak of 97kg!).
Weekly routine: 3 x heavy compound weights, 3 x run/cardio/circuits, 4 x cycle to work and back (4 miles each way)
Don't track calories anymore but maintenance diet would look like:
- 150g smoked salmon, 3 eggs, spinach
- 1/2 an Avo on two Ryvita
- 200g chicken breast with salad (olive oil dressing). If PWO add a slice of bread/equivalent.
- 1/2-3/4 cup of oats, skimmed milk. Maybe a banana.
- 200g chicken breast or steak, 1 cup veggies/salad.
If bulking I would increase the carbs - maybe some rice or quinoa with dinner. Extra bread at lunch. Extra banana somewhere.
Current "cutting" diet is:
- 200g chicken breast, 1/2 cup brown rice (cooked), 1/2 cup veggies
- 1 x coconut water, 1/2 cup watermelon, 1/2 cup pineapple
- 250g chicken breast, 1xpitta, 2 cups of steamed veggies.
Looking now it seems very low fat - could that be the issue?
My OH's son eats five (perfec macro) meals a day, he's got 7% body fat the swine...Weekly routine: 3 x heavy compound weights, 3 x run/cardio/circuits, 4 x cycle to work and back (4 miles each way)
Don't track calories anymore but maintenance diet would look like:
- 150g smoked salmon, 3 eggs, spinach
- 1/2 an Avo on two Ryvita
- 200g chicken breast with salad (olive oil dressing). If PWO add a slice of bread/equivalent.
- 1/2-3/4 cup of oats, skimmed milk. Maybe a banana.
- 200g chicken breast or steak, 1 cup veggies/salad.
If bulking I would increase the carbs - maybe some rice or quinoa with dinner. Extra bread at lunch. Extra banana somewhere.
Current "cutting" diet is:
- 200g chicken breast, 1/2 cup brown rice (cooked), 1/2 cup veggies
- 1 x coconut water, 1/2 cup watermelon, 1/2 cup pineapple
- 250g chicken breast, 1xpitta, 2 cups of steamed veggies.
Looking now it seems very low fat - could that be the issue?
22s said:
Hi all, thanks for the input. Whilst the diet critique is helpful, I was looking more from an injury angle than getting big/ripped angle.
So the question remains (and I understand may go unanswered) - does anyone think undereating is related to injury? Has anyone experienced this?
Stands to reason - more cortisol, worse healing, less water and glycogen in your muscles (could be relevant, I suppose). So the question remains (and I understand may go unanswered) - does anyone think undereating is related to injury? Has anyone experienced this?
ORD said:
I do think there is some truth in the idea that most people can get very lean OR very strong but not both at the same time.
Yep, unless you are on some dubious pharmaceuticals then getting both huge and lean is very difficult. I've just kind of accepted that very lean isn't happening for me.I also feel more fragile if I'm not eating solidly. I think it's partly due to poorer healing and partly you are less strong but still lift the same weights hence the form is more likely to suffer and injuries occur.
22s said:
Gotcha. Thanks guys - glad it's not only me. Looks like I'll need to change my programming or else start eating more! Getting bigger and leaner has also not worked for me - I'm sure it is possible, but with some serious dedication and often artificial help!
My standard advice, get My Fitness Pal, log everything and prepare to be pleasantly surprised This is likely to be when you are leaner your joints will be drier also. I find the leaner I am the more troubles I get with my shoulder and knee joints. You don't seem to be eating a huge amount so many eat some more oilly fats to try and help with your joints. I'm currently dieting and losing weight on 2600 calories. I also supplement with Glucosamine sulphate and fish oils. Occasionally curcumin too. Might be worth a try.
I tend to find I get more sore and old injuries flare up when I am in cutting/ calorie deficit period to get weight down. Not to mention its soul killing doing the same weight every week and it getting harder and harder each week. Basically cutting sucks ass. Pity its a necessary evil.
EDIT: what did help a lot with reducing injury for me was to stop "just" doing heavy ass 5 rep compounds and move to a 4 or 5 day split whereby each day starts with a heavy compound and the rest is assistance/dumbbell work with higher reps/less weight. My lifts have all gone up since and I've been injury free (touch wood) so far. I am on 2800 cals a day and a slight bulk phase though.
EDIT: what did help a lot with reducing injury for me was to stop "just" doing heavy ass 5 rep compounds and move to a 4 or 5 day split whereby each day starts with a heavy compound and the rest is assistance/dumbbell work with higher reps/less weight. My lifts have all gone up since and I've been injury free (touch wood) so far. I am on 2800 cals a day and a slight bulk phase though.
Edited by stargazer30 on Friday 14th July 15:51
22s said:
Hi all, thanks for the input. Whilst the diet critique is helpful, I was looking more from an injury angle than getting big/ripped angle.
I find you always need to approach this stuff like looking at a fire triangle, but instead of heat, fuel, air, its Nutrition, Sleep, Training (in that order). You can't just look at one, all 3 or nothing.Gassing Station | Health Matters | Top of Page | What's New | My Stuff