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2005/02/17, 05:03 PM
Due to what appears to be strained tendons or possibly tendonitis in both my biceps/elbows I have decided it would probably be in my best interest to take a semi-long break from lifting. I was looking at about 3-4 weeks.
Except for a few hikes, I probably won't be very active over this period of time.
What I need to know is what I can do to preserve as much lean tissue as possible during this break, as well as keep myself from putting on any unnecessary body fat. I already plan to drop my carb intake, as well as my calories to maintenance levels. I read some where that taking glutamine can help retain muscle tissue during breaks, so I will probably continue to take that twice a day.
Any other advice?
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Lift. Eat. Rest. Gain.
~Brad~
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2005/02/17, 05:23 PM
Keep your protein up. I posted this article just a bit ago, so here it is again FYI:
Keeping Mass Without Lifting?
A research team at the University of Texas just discovered another benefit of supplementing with essential amino acids (EAA). In their study published recently in the Journal of Clinical Endocrinology & Metabolism (2004), these researchers took healthy men and confined them to beds for 28 days. The supplement group received a combination of essential amino acids and carbohydrates, while the other group got a placebo with no nutritive value.
After 28 days, the placebo group, on average, lost about a pound of leg muscle. The group taking the essential aminos, on the other hand, kept all their leg muscle mass. This is pretty amazing. It suggests that even without exercising for nearly a month, it's possible to maintain muscle mass if you take an essential amino acid/carb drink. According to lead researcher Dr. Douglas Paddon-Jones: "We thought it was the most astounding thing that even though our subjects did no exercise, they were able to maintain muscle mass."
The potential applications for lifters are obvious. If you can't train for an extended period of time, supplementing with essential aminos may help you keep the muscle you've worked so hard to gain.
One important thing to remember: This study looked specifically at essential amino acids. Essential amino acids, unlike non-essential amino acids (NEAA), can only be obtained through diet and supplementation. The body cannot manufacture EAAs by itself.
Source:
Paddon-Jones D, Sheffield-Moore M, et al. Essential amino acid and carbohydrate supplementation ameliorates muscle protein loss in humans during 28 days bedrest. J Clin Endocrin Metab 2004; 89(9): 4351-4358.
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Michael
100% AMMONIA SNORTIN, ANGER MANAGEMENT CLASS FAILING, BIG IRON LOVIN, FACE SLAPPIN, HEAVY METAL LISTENIN, CHALK CLOUD MAKIN, GUM BLEEDIN, SCABBY-SHINNED, LEATHER PALMED, BLOOD-SHOT EYED, KNEE WRAP WEARIN, RIP IT UP OFF THE FLOOR, DO OR DIE TRYIN, FAILURE IS NOT AN OPTION, BAR BENDIN POWERLIFTER. You got a problem with that?
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2005/02/17, 08:47 PM
Do your lower body and core. keep up with cardio.
And of course eat accordingly.
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Scales are for dead weight: We are not dead yet!
Still trying to find out how to do the Hollywood Free Press.
Ivan
carivan@freetrainers.com
Montreal Canada
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2005/02/18, 09:24 AM
And ice and massage those elbows/biceps tendons! I have similar problems off and on, the doctor says it is from training and from handing off weights, etc to clients. Just overuse. If you have a good masseuse , have them strip the tendons of any adhesions/lumps.
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Vision without action is a daydream, Action without vision is a nightmare.
-- Japanese Proverb --
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2005/02/18, 10:06 AM
heat might also help...
also try to take in fish oil....fish oil seems to spare muscle break down.....as does CLA(conjugated linoleic acid)....so consider taking these 2 supplements....also increase protein intake and decrease simple carbs...and take in most of ur carbs in complex form....
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2005/02/18, 10:30 AM
Thanks for the advice everyone! I plan to up my protein, while lowering my carb intake due to the lower amount of activity I will be doing over the next couple of weeks.
I think I will also take carivans advice as well. My legs and abs are fine, so I won't be stressing those out if I keep going. I will do a little cardio to up my activity level.
I also looked into some amino acid supplements but decided against them. I figure I can get WAY more of the AA's from protein rich foods. I get quite a few EFA's from my food (flax seed and olive oil are commonly used), but it may be worth picking up some fish oil too.
As far as this tendon injury goes (posted this in the injury forum): I am taking Glucosamine daily, as well as Ibuprofen to reduce any inflammation. I am also using Bengay a couple times a day and I try to ice them injury once a day.
Making an appointment with a message therapist would be very beneficial too. I think I will schedule one in the next couple of weeks.
Now I am going to stop here before this post gets too long winded.
Thanks again.
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Lift. Eat. Rest. Gain.
~Brad~
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