[fmoncas]

Another update

Its been a good 4 weeks since I updated my log…..Well a lot of things have happened. First I was having a hard time gaining weight even when eating between 400-500 grams of carbs. I was kind of disappointed so I started eating more (no calorie count) just eat as much as I could…I was cheating with my meals too in an desperate attempt to make the scale move….and the results “I got sick” I had stomach cramps, gas and regular visits to the restroom…..not very pleasant as you can see!...i started to get very disappointed….i knew that I was doing something wrong but what?? So after thinking a lot about the subject and realized that maybe the problem was poor digestion!! It really made sense because I have been suffering from minor but annoying stomach problems lately from all the food that I had to consume frequently. Anyway I decided to decrease my meals from 7 to 5 and keep the same macros...my idea was to have more time in between the meals to allow proper digestion. And IT WORKED!!! I noticed that I was eating with hunger again (before I had to force my self to eat sometimes) my portions were bigger but that was not a big problem..after the first week I went from 215.6 to 217…and a week after I am weighting about 218.2 lbs. …

On the other hand I went finally to check my delt-chest pain with the doctor…I had MRIs and X-rays Done! The good news is that there is no tear and the separation between the bones in fine….the bad news is that I maybe suffering from tendonitis……I will take more fish oil and ice the area for 2 weeks, I have been training around the pain and its has decreased a lot. Hopefully I will recover but I don’t think that I will go heavy with chest again…its not worth the risk and there is always more than one way to make the muscles grow

Take care guys!

[julio40]

thanks for the update bro, i was getting worried where you was at. hope everything goes well for you.

[Blitzkrieg]

Great news man, luckily it wasn't a tear. Keep us updated.

[cmart315]

Glad to see an update. I was actually just thinking about this thread the other day and wondered if you had left forever.
I'm glad to hear you were able to resolve the gaining issue, this is something I have always wondered myself but was too afraid to try. Going down to 5 larger meals rather then the 7 smaller ones. I think I read somewhere that Layne actually does this? Are you still taking in the 400-500 carbs while doing this? Also glad to hear you don't have a tear, but thats rough about the tendinitis. A buddy of mine at the gym had that in his shoulder, I know he does not enjoy it.

[fmoncas]

Originally Posted by julio40

thanks for the update bro, i was getting worried where you was at. hope everything goes well for you.

No..Thank YOU!! bro for reading and for the encouragement

[fmoncas]

Originally Posted by Blitzkrieg

Great news man, luckily it wasn't a tear. Keep us updated.

thanks my friend...i feel a great relief now that i know that is not a tear...now that i know the problem i will try adress it to keep improving...thanks once again

[fmoncas]

Originally Posted by cmart315

Glad to see an update. I was actually just thinking about this thread the other day and wondered if you had left forever.
I'm glad to hear you were able to resolve the gaining issue, this is something I have always wondered myself but was too afraid to try. Going down to 5 larger meals rather then the 7 smaller ones. I think I read somewhere that Layne actually does this? Are you still taking in the 400-500 carbs while doing this? Also glad to hear you don't have a tear, but thats rough about the tendinitis. A buddy of mine at the gym had that in his shoulder, I know he does not enjoy it.

You should try it bro1…eating less frequently have helped me to eat with hunger and that’s a good sign that the body is asking for food and for instance it will be absorbed more efficiently….something else that I am doing is taking 5-7 grams of BCAA in between meals 1to2 and 2to3 because they are spread more time apart. …..Concerning to your question the objective is to eat the same food but divided in 5 meals instead of 7….for instance I am eating like 100g of carbs per meal….(still eating 500g pre day)
On the other hand…this tendonitis sucks…but I have been training like that for the last year…. its annoying and I will try to find the right combination of exercise and sets to keep improving without making it worse…..i will try to research on the subject to see how I can approach it better. I have managed to do incline bench press with 225 with no significant pain…and I don’t think I will go heavier than this again….my goal is to focus on my form. ….wish me luck !! ...lets keep working hard

[cmart315]

Originally Posted by fmoncas

You should try it bro1…eating less frequently have helped me to eat with hunger and that’s a good sign that the body is asking for food and for instance it will be absorbed more efficiently….something else that I am doing is taking 5-7 grams of BCAA in between meals 1to2 and 2to3 because they are spread more time apart. …..Concerning to your question the objective is to eat the same food but divided in 5 meals instead of 7….for instance I am eating like 100g of carbs per meal….(still eating 500g pre day)
On the other hand…this tendonitis sucks…but I have been training like that for the last year…. its annoying and I will try to find the right combination of exercise and sets to keep improving without making it worse…..i will try to research on the subject to see how I can approach it better. I have managed to do incline bench press with 225 with no significant pain…and I don’t think I will go heavier than this again….my goal is to focus on my form. ….wish me luck !! ...lets keep working hard

Yea that definitely sounds interesting trying it that way. Might just have to try it out sometime. It's always a good read to see how things are going with you, and ofcourse as always best of luck!

[fmoncas]

Since I now know what the problem is with my chest-delt pain I can now try to find the answer to my problem……I haven’t been wasting my time and I already did my research. I came up with the following plan to try to improve the healing of my tendon. I will start today with this protocol

1)Eccentric Training: Current research suggests that eccentric weight training can help improve the healing rate of tendonitis

2)Stretch: 5 min before a chest workout and in between sets

3)Vit E (400iu) : has been found to increase the activity of fibroblasts, leading to increased collagen fibrils and synthesis, which seems to speed up the regeneration and increase the regenerative capacity of tendons.

4)Vitamin C (1000mg) is critical to the repair of injuries. It speeds cellular growth and repair and is important in the production of collagen, which the body uses to create connective tissue.

5)Nitric Oxide: NO) also appears to play a role in tendon healing and inhibition of NO synthesis impairs tendon healing.Supplementing with arginine, the amino acid that the body uses to form NO, may be useful in tendon healing. The use of a NO delivery system (glyceryl trinitrate patches) applied over the area of maximal tenderness was tested in three clinical trials for the treatment of tendinopathies and was found to significantly reduce pain and increase range of motion and strength.

6)Ice for five to 10 minutes to decrease swelling and pain

7) Increase my fish oil suplementation to 10g/day

I am already taking 1500mg of glucosamine so i will keep taking this supplement....On the other hand, the pain is low now but annoying and hopefully with this protocol i will be able to do recover my tendon strenght. My training will focus around the exercises that causes less pain such as the incline bench press, dips and some presses. (No flyes for me).

Later guys

[Demon Knight]

Hey fmoncas, good to see you back! Weight going up dude, well done!

I know the paid of tendinitis. I had it for a while on my elbow. No matter how much I rested it, it always came back.

I think I've gotten rid of it now though. I fought off my tendinitis by doing auxiliary exercises (finger extension with rubber band, rubber ball squeeze, wrist extensions, wrist rotations with dumbbells). Within a few weeks, the pain had gone!

Google some shoulder tendinitis/recovery exercises and stay on light weights for upper body for a few weeks. You'll be back on track in no time.

[fmoncas]

Originally Posted by Demon Knight

Hey fmoncas, good to see you back! Weight going up dude, well done!

I know the paid of tendinitis. I had it for a while on my elbow. No matter how much I rested it, it always came back.

I think I've gotten rid of it now though. I fought off my tendinitis by doing auxiliary exercises (finger extension with rubber band, rubber ball squeeze, wrist extensions, wrist rotations with dumbbells). Within a few weeks, the pain had gone!

Google some shoulder tendinitis/recovery exercises and stay on light weights for upper body for a few weeks. You'll be back on track in no time.

hey brother!! nice to see you around here....thanks for the tips, they will be very helpful in my recovery...thanks...concerning to my weight its still going up...i weighted my self friday and i was 219.5....i was very happy and i believe that decreasing the meals from 7 to 5 was a good move. i will keep it as long as i get results from it.

take care bro and once again thanks for the tips