Injured and in need of advice - frustrating.

B

benelson101

0
hi all

Last monday i injured my ankle out running, so i had a week off cardio, couldnt even swim with it.

So it was a week of pure weights; ive recently switched to an upper/lower split and have increased the weights i use, mixing up 5x5, 4x8 and 3x12 programs; although my leg work was restricted because of the ankle.

I noticed that in just the week the weight work is having more affect since ive dropped the post weights HIIT/cardio. I've been eating more carbs, i tried to carb cycle as much as possible but i have eaten more as i thought sod it, i might as well bulk a bit.

then i totalled up my calories for last week. to maintain i need just over 2500kcals a day; i found that on strict days i was having 1600-700 and on bad days (i had chicken and veg, then a bowl of chilli, ouch) i was nearer the 2500 mark.

Thing is, im definately showing more muscle because of it. was i so seriously undereating before that it was stopping muscle growth?
problem is whereas the upper body is now improving, the bottom is worsening. i have a seriously wobbly backside that just doesnt match - and im sure i can feel it getting worse day to day. i had a bad weekend last weekend and no chance to run it off so i stored all the crap i ate - and i store it primarily on my ass.

what should i plan to do this week? im going to try and swim tmw and then pick up the running again with early morning fasted runs, but we'll have to take it slow at first.

if i continue to eat more will i still be able to burn fat? or do i need to keep a lower kcal intake because of the ankle thing?

im just concerned that eating more than i do (i feel full day long, just the night time when hunger pangs kick in) will allow me to build muscle better but also keep the fat i really want to shify.

What would you do?

thanks

ben
 
can anyone advise?

thanks
 
If it were me, I would get back on the cardio wagon as soon as I was able to but, thats because my priorities atm are firmly fixed on fat loss. I guess it depends on what you want to achieve. If you want to add size, to hell with it - up the calories and lower the cardio a bit. You can always cut later on...

Not sure if that helps but, I hate to see a cry for help go unanswered ;)
 
Ben,

What are your overall goals, not considering your ankle? Are you trying to lose fat or gain muscle? Answer that, then I will give you some advice.
 
well priority is to burn my ass fat, but ive been trying to 'tone up' (you get the point) by trying to do both.

ive been suprised by the results of just not doing cardio for a week and and half, but keep up the strength training. i have put on some extra ass and chest fat but im tempted to up the calorie intake from now on.
 
You make me sick!

A bad day "i had chicken and veg, then a bowl of chilli"

My bad days are 13 beers and couple burritos! lol Get outa here!
 
Well first off, losing fat and toning up are the same exact thing. Many people think toning has something to do with the weights, and it does not! Toning is simply shedding the fat the covers up the muscles that are already there. Catch my drift?

In general, especially if you have been training for a while, you need to be in a calorie surplus to gain muscle mass and a calorie deficit to lose fat. We all have breakeven points where we are burning as many calories through living and activity as we are eating each day. You should find this factor using one of the many online calorie calculators.

Once you find your breakeven point, drop your calorie intake by 20% or so. Keep lifting the weights so you maintain the muscle you have, and add more cardio once your ankle is better. When I am cutting, I do cardio 5 days per week at seperate times from my weight training.
 
Hey man,
I strongly advise you to let your ancle fully heal. I've always been (and still am) pretty impatient, and I'm still biting my ass for injuries I didn't let fully heal... they'll never recover 100%. If you're not entirely sure, add another week. Otherwise you will regret it later on! Now it's just one more week, but that's way better than being "handicapped" for the rest of your life.
Apart from that I wish you a good recovery. Don't get too stressed about it, and I also agree with stroutman.
 
Yea, I should have stressed what Mr. AFK said about rest.....def. don't push an injury!!!! I can't stress that enough. Learn from those who have walked that road already. Minor short term injuries can turn into life long problems very quickly if you don't let yourself heal.

Sure, if your ankle is hurt, you can hit the gym up and train upper body, but do not stress that ankle at all!
 
at first i thought the ankle was a sprain or twist, but im now not so sure. I can jog lightly on it from my office to the kitchen (!) and i barely notice it, but then it still hurts like hell and causes a limp at other time.

i went in the pool last night just to cool off after the steam room, it still hurt to swim a bit and my foot felt like there was something loose. ill go to the docs tomorrow i think.

thanks for the advice, its quite nice being forced into a 'bulk'. just have to get back into the cardio regime when i can.

ta!
 
Go to the doc bro, why second guess yourself. I never screw around when it comes to my body and injuries.
 
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