[ksj]

Make sure you are getting sufficient potassium and magnesium in your diet. Potassium is critical for muscle relaxation and contraction. Magnesium is essential for healthy muscles, nerves, bones and blood sugar levels.

Edit - The BMP tests recommended above should include both

[chassis]

Originally Posted by Mech Spec

Except the guy in the video thumbnail with a BMI of 32 is on gear.

The contention that normal weight for any 6'2" individual, even very fit, is over 200 is BS. Maybe if you had midget legs and a massive torso and shoulders.

Truth spoken.

[chassis]

Originally Posted by Mason Hatcher

Man, you really hate to be disagreed with. The photo simply proves that BMI is bullshit. Just like your assertion that body weight exercises are sufficient.

All I am going to say about testing methods is that people who have done dexa and other methods report a difference, but the baseline and subsequent change percentage match. So if my home scale says I am starting at 21% and dexa says 23%, I have a baseline on both.

All my post “suggests” other than what I wrote, is nothing.

I have been doing body fat testing since the 80s, we did calipers then. So rather than try to denigrate me, post some studies and facts to support your position, and stop bloviating

The photos have no basis in credibility. You know this.

[chassis]

Originally Posted by Mason Hatcher

Man, you really hate to be disagreed with. The photo simply proves that BMI is bullshit. Just like your assertion that body weight exercises are sufficient.

All I am going to say about testing methods is that people who have done dexa and other methods report a difference, but the baseline and subsequent change percentage match. So if my home scale says I am starting at 21% and dexa says 23%, I have a baseline on both.

All my post “suggests” other than what I wrote, is nothing.

I have been doing body fat testing since the 80s, we did calipers then. So rather than try to denigrate me, post some studies and facts to support your position, and stop bloviating

You have never done a DXA.

Your home scale will be far from DXA. Tape measure will be closer to DXA than an impedance device such as your home scale.

I know nothing about you personally. If you feel denigrated you likely see the bs in what you are proffering. Own your own emotions. They are your, no one else’s.

[Needsdecaf]

Originally Posted by eleven11

I assume you have, but get the basic/foundation stuff (CBC, BMP/CMP). I'd consider a thyroid panel in basic stuff, so get that if not. Thinking about basic labs (cholesterol panel) - I don't think it was discussed above, but if you are taking a statin (e.g. Lipitor, Crestor) for cholesterol issues, it can lead to myalgias.

Next, I'd want to see your Vitamin D, Iron (and Ferritin), B12 and Copper. Magnesium is also important, but levels can fluctuate more quickly making it harder to know if it's implicated. Related - even with normal levels, I believe in taking daily magnesium. If deficiencies are found, read carefully before simply taking a supplement, as many of them interact and need to co-supplement (e.g. Vit D/K2, Copper/Zinc).

I don't think caffeine has been mentioned, but understand that chronic caffeine use can significantly affect many vitamin/electrolytes. It's tough if you have a chronic and high-level caffeine dependency (guilty myself), but experiment with a slow wean/reduction.

While not necessarily DOMS specific, get a hormone panel, at least testosterone (if you haven't).

Finally, if you can't find a smoking gun with the aforementioned labs, consider a rheumatological/autoimmune panel - RF, ANA, ESR, CRP, etc.

Have done the basics, regularly, including thyroid, Vitamin D and K2. All normal. Not on any statins, none needed.

Will ask doc about the others, thanks.

[Mason Hatcher]

Originally Posted by chassis

The photos have no basis in credibility. You know this.

Neither do your statements about BMI or other other bullshit you posted.

[Mason Hatcher]

Originally Posted by chassis

You have never done a DXA.

Your home scale will be far from DXA. Tape measure will be closer to DXA than an impedance device such as your home scale.

I know nothing about you personally. If you feel denigrated you likely see the bs in what you are proffering. Own your own emotions. They are your, no one else’s.

Still no facts to back up your absurd statements. Your lack of comprehension is only topped by your arrogance and ignorance. Done with you.

[iX nOOky]

DOMS is usually the result of muscle soreness as much as 3 days past a very strenuous activity, I think you're describing normal muscle soreness. For example I train a lot for running 100 mile trail running races, so I expect to get and do get muscle soreness that never seems to quite go away except when I rest.

My first guess would be to rest more, allow your body to recover, and start again at a lower intensity level. You mentioned golfing and being sore, that is fairly normal if you are overworking certain muscles out of the blue. It kind of sounds to me like you made the commendable decision to get into shape, went at it with everything you have, but are reaping the consequences of too much too soon. You may be in an unrecoverable situation that will cause you to give up again if you don't temper your enthusiasm and slow down a bit. Your schedule of the different things you do suggests a lot of activity for an old man, and us old men need to learn to slow down before we break.

Just my 2 cents.

[chassis]

Originally Posted by Mason Hatcher

Neither do your statements about BMI or other other bullshit you posted.

Come now.

BMI is real. Achieve a "healthy" BMI yourself and you will see.

[chassis]

Originally Posted by Mason Hatcher

Still no facts to back up your absurd statements. Your lack of comprehension is only topped by your arrogance and ignorance. Done with you.

Come, come now. Get a DXA scan, they aren't that expensive, and work towards a sub-20% number followed by working towards a low-teens % number. You can do it.

[Needsdecaf]

Originally Posted by chassis

Come now.

BMI is real. Achieve a "healthy" BMI yourself and you will see.

so, at 6’2”, 210 lbs and 10% body fat, my BMI was considered unhealthy at 26.9.

lol.

Given that, as I said, when those were my numbers was running 30 plus miles a week, worked out 4-5 times in the weight room, did yoga 3x per week and ran a 20 minute 5k I’m gonna just say: lolz.

[Needsdecaf]

Originally Posted by iX nOOky

DOMS is usually the result of muscle soreness as much as 3 days past a very strenuous activity, I think you're describing normal muscle soreness. For example I train a lot for running 100 mile trail running races, so I expect to get and do get muscle soreness that never seems to quite go away except when I rest.

My first guess would be to rest more, allow your body to recover, and start again at a lower intensity level. You mentioned golfing and being sore, that is fairly normal if you are overworking certain muscles out of the blue. It kind of sounds to me like you made the commendable decision to get into shape, went at it with everything you have, but are reaping the consequences of too much too soon. You may be in an unrecoverable situation that will cause you to give up again if you don't temper your enthusiasm and slow down a bit. Your schedule of the different things you do suggests a lot of activity for an old man, and us old men need to learn to slow down before we break.

Just my 2 cents.

Probably more right than I would like to admit.

Losing that much weight definitely took some muscle mass too. I struggle to get more than 120-140g of protein as I eat a ton of veggies and a moderate amount of fruit. The fiber and water helps me feel full and stay hydrated. And, uh, regular. lol.

Think I need to continue to rebuild more slowly than I have been trying.

[chassis]

Originally Posted by Needsdecaf

so, at 6’2”, 210 lbs and 10% body fat, my BMI was considered unhealthy at 26.9.

lol.

Given that, as I said, when those were my numbers was running 30 plus miles a week, worked out 4-5 times in the weight room, did yoga 3x per week and ran a 20 minute 5k I’m gonna just say: lolz.

How do you know your bf number?

[fl1by]

Originally Posted by Needsdecaf

Probably more right than I would like to admit.

Losing that much weight definitely took some muscle mass too. I struggle to get more than 120-140g of protein as I eat a ton of veggies and a moderate amount of fruit. The fiber and water helps me feel full and stay hydrated. And, uh, regular. lol.

Think I need to continue to rebuild more slowly than I have been trying.

Go more slowly or forgo "low teens body fat" to eat enough protein to support muscle growth, then cycle back down towards your % fat goal. Sounds like your not providing your taxed muscles enough nourishment to build and recover.

Change your diet for 3 - 4 weeks and see if you extended Muscle soreness lowers or goes away. Trying to rebuild lost muscle and return to low body fat at the same time is hard for professionals...

I just returned to physical training 7 months ago from being on my back for 14 weeks no weight bearing due to broken heel. I've just gotten back to pre condition strength, now for some diet changes

65 yo, 5'10, 205 pounds, 20% body fat,... average moving about 50,000 pounds daily in the gym, 4 day a week; every other week i do legs, the fun day, with 100,000 pounds in 45 minutes.

Good luck on finding the correct recipe

[floridaorange]

Give yourself a 2-3 yr time span to start seeing your goals making an real impact in how you look. In the meantime, you are just going to have to get better at recovery - that means REST. More sleep, less screens, glutamine, glucosamine post workout, creatine HCL (less dehydrating) and definitely electrolytes during your workout.

Make your focus on breathing, form and recovery. Also, expect your body to feel different post workouts during different seasons. Maybe your body is working harder during the summer months than it's used to, perhaps fall/winter will be better for recovery.

The main thing is, don't overdo it, regardless of who you once were in the gym, listen to your body. Cut out ALL bread and crackers or chips. Stick to red meat, some cooked veggies and protein powder. Its likely a diet thing. Also, mixed nuts or trail mix mixed with mostly nuts with cereal a good quality granola post workout works wonders. You have to get really intentional with your diet.

[Needsdecaf]

Originally Posted by fl1by

Go more slowly or forgo "low teens body fat" to eat enough protein to support muscle growth, then cycle back down towards your % fat goal. Sounds like your not providing your taxed muscles enough nourishment to build and recover.

Change your diet for 3 - 4 weeks and see if you extended Muscle soreness lowers or goes away. Trying to rebuild lost muscle and return to low body fat at the same time is hard for professionals...

I just returned to physical training 7 months ago from being on my back for 14 weeks no weight bearing due to broken heel. I've just gotten back to pre condition strength, now for some diet changes

65 yo, 5'10, 205 pounds, 20% body fat,... average moving about 50,000 pounds daily in the gym, 4 day a week; every other week i do legs, the fun day, with 100,000 pounds in 45 minutes.

Good luck on finding the correct recipe

I do suspect that I may not be getting enough protein and overall calories to be pushing the weight that I have been pushing. Definitely could be it since I'm still operating in deficit before accounting for any exercise.

Originally Posted by floridaorange

Give yourself a 2-3 yr time span to start seeing your goals making an real impact in how you look. In the meantime, you are just going to have to get better at recovery - that means REST. More sleep, less screens, glutamine, glucosamine post workout, creatine HCL (less dehydrating) and definitely electrolytes during your workout.

Make your focus on breathing, form and recovery. Also, expect your body to feel different post workouts during different seasons. Maybe your body is working harder during the summer months than it's used to, perhaps fall/winter will be better for recovery.

The main thing is, don't overdo it, regardless of who you once were in the gym, listen to your body. Cut out ALL bread and crackers or chips. Stick to red meat, some cooked veggies and protein powder. Its likely a diet thing. Also, mixed nuts or trail mix mixed with mostly nuts with cereal a good quality granola post workout works wonders. You have to get really intentional with your diet.

Thanks. All of the above are being tracked and adjusted as needed. Total sleep including time is monitored and alerted. Same with food intake. As noted above, I'm really struggling to meet protein goals with maintaining calorie deficit. I think if I'm going to be working out, I need to focus more on proper macros than total calories, and let my BMR come up as the muscle increases. After all, that's the whole goal.

Also going to start with sports-specific PT later this month. They have trainers on staff who will review not only injury recovery and prevention exercises, but also my muscle building program, so will see what comes of that.

[gdor]

Don’t fight the DOMS, enjoy ’em. Sleep well, stay hydrated, move a bit, get your protein in. Whey, creatine, omega-3s if you want a boost. DOMS = proof you’re building.

[UncleWede]

If I don't "feel" the muscle group I worked 2 nights ago, I didn't work hard enough.

Today my lats hurts, BUTT my gluets are also sore from running last night.