Leg day and vomiting :-((

[esteveze]

Well ladies!!
I am goint to describe the entire story.
I was running 10 minutes behing schedule to the gym today.
I cut 10 minutes short my cardio, only did 50 min, after that went to do my weight routine (today legs).
I was doing leg presses and I was pushing so hard that even my abs were working out. By the end of the 2set my legs were shaking. I always stretch in between sets. when I was standing to stretch, I had to run to the bathroom(thank good is was very close to me) I puke ..just a little. ufff what a bad felling..
Well I decided that was not going to ruing my workout and clean-up and went back to my weights.
Girls ..is that ok??? is something wrong with me??? this never happend to me before.
Ohhh another thing is that lately I am always thirsty ..every 10 min my throat is dry..is this ok?


Also I have a question??? should I workout abs once a week?? or every other day?? How aften should I work out my abs. I just starting doing abs yesterday and my abs are sore..so I skipped today to let them rest.
I know this are lots of quetions but please be patient with me..I am trying to learn and do things right!
Please need advise from the experience.
Ciao..

 

[NY Muscle]

vomitting is pretty common during or after a leg workout, i usually feel like im gonna vomit every time i do legs, ive only actually vommited once, both me and my training partner ran to the bathroom and puked then laughed our asses off and finished legs.

 

[diamonddiceclay]

cardio should not be done on leg day, and on other days it belongs after weights.

 

[esteveze]

Dimond! why cardio can not be done on leg day???
Also I do my cardio always before weight trainning.
Does it make a fiference and why?

 

[esteveze]

yes indeed. I am doing cardio early morning 5:30am, empty stomach.
SO, let me get this straight...could I do cardio in am and weight trainning at noon??? I could try and switch, if this could be possible.
It is more covinient to just do everything in the am.. i have 2 hours to workout in am....it is kind of hard to do it at noon, but if that what it takes..then lets go for it.

I have 2 meals after am workout.
meal1--7:30am
1/2 cup oatmeal
1 cup skim milk
2eggs or 1 banana ( depend on high/low carb day)

meal2--10:30am
2 slice whole wheat bread
6oz meat
8oz fat free yogurt or 1/2 cup 1% cottage cheese( depends high/low carb day)
this is ussualy my am meals..
My next meal is ussualy at 1:30pm

 

[esteveze]

the food i am eating in am are they ok...I mean I hear that bananas are not good.... what about the yougurt i eat the dannon light. just curios.

 

[wilson6]

I used to have a banana, cup of strong coffee and a couple of asprin when I trained at 6a. Couldn't do breakfast, and the carbs from the banana were enough to keep me going.

esteveze,

You don't want me to say what I think about doing cardio before legs. Just leave it at that. Don't do it. In fact, I tell my clients, no cardio within 48 hours of heavy legs. They've all learned their lesson the hard way. Always do you cardio AFTER you lift. You'll have much better workouts.

Eat the banana before you go in, but don't cover it in peanut butter or you'll barf for sure. Then lift, then do your cardio. The effect will be the same as doing cardio on an empty stomach then lifting, but you'll have a better lifting effect.

When you exercise hard, you shut off the insulin response to carbs. By the time you're done lifting, you'll be in a fat burning state with low insulin.

The post-workout meals you outlined need more protein in them. Add about 30 grams of whey protein to each. Add to skim milk and/or yogurt.


W6

 

[esteveze]

OK..
I will change my leg workout to Monday, since I take Sunday off from cardio and weights. That way my body will be well rested.
getting all thi info provided in this thread together, I came up with the following:
Cardio Monday-Saturday 60min early am.5:30
Weight trainning:11:30am
legs-Monday
chest--tris-tuesday
back-bis-Thursday
shoulders-abs-Friday

Those the looks good?

 

[esteveze]

opps..sorry..
Cardio would be done at 5:30am
WEight trainning at 11:30am
better??

 

[esteveze]

I already posted my morning meals above.

I am still playing with the food combination. MEaning few days in low carbs (70-120g) and few days on high carbs(150-250g), lets see how my body reacts. JUst getting to know my body.
On the low carb days I eat good carbs: broccoli, green beans, veggies.
On the hight carb days I eat: baked potatoe, boile plantain...
lets see...I am trying to be creative with the food.

 

[new@gettinbig]

On a heavy leg day I would not even consider cardio...I never eat less than 3 hours before a leg day...I get sick to my stomach almost every time and I have gotten sick a few times...W6's leg workout brings you close to puking every time....I think cardio in the AM on an empty stomach is best personally and then weight training in the evening...if you cant do that then train first and do your cardio...it just depends on how you can get it all in...With my crazy schedule i do it whenever i can get it in.

 

[Phemomena]

cardio should not be done on leg day, and on other days it belongs after weights.

omg i agree with this guy for once!

 

[Phemomena]

I'm humored. I remember being a newbie around here, and telling everyone that I trained in the wee morning hours and did cardio AFTER weights...I was told by no fewer than ten people to ditch my trainer so I could do cardio on an empty stomach and train weights later. What comes around goes around, I guess. Different week, different opnion.

this is what i do (cardio am weights pm) when cutting....

but some of us don't have 2-3 hours to spend in the gym in the mornings

 

[Phemomena]

Wow, really? I tend to think that most of his comments are dead-on.

yeah, like when he told the recovering anorexic girl that she's eating too many calories?

this goes way back, but to him keto is the only diet that possibly exists and carbs are satan reincarnate... although he has relaxed up a bit on flaming everyone's post with stuff like "don't eat carbs" or "Read this book"

hehe

 

[wilson6]

"I'm humored. I remember being a newbie around here, and telling everyone that I trained in the wee morning hours and did cardio AFTER weights...I was told by no fewer than ten people to ditch my trainer so I could do cardio on an empty stomach and train weights later. What comes around goes around, I guess. Different week, different opnion."

SPAT,

Sure cardio on an empty stomach is the best for mobilizing fat stores, and yes if you eat carbs you'll burn carbs during cardio.

The issue here with ESTE is timing. If you're bent on doing cardio first then follow it with a light workout. But never do cardio first on an empty stomach and think you'll be able to lift any bodypart heavy, esp. legs.

I've never advised anyone to do cardio then train legs heavy because it doesn't work.

If ESTE can only train in the am and can't split the workout, then lift first, as I said the insulin response to any carbs will be shut down by the time you get to the cardio. Now, if you can do cardio in the am (empty stomach) then lift at night following it up with a mixed carb/protein meal so you don't pass out in the morning doing cardio, then that's great.

Even going back at lunch to lift with early am cardio would work, but wouldn't be my first choice.

Bottom line, if you only have the am, then lift first, cardio after, otherwise cardio in the am. But, avoid cardio the day before and day of heavy legs if you are trying to maximize the effects of mechanical loading.

The other option is 30 min cardio am (fasting), lift pm then follow with another 30 min of cardio if time is limited in the am.

The key is either cardio in a fasting state or after heavy exercise when the fat burning process has been turned on because of high circulating levels of EPI and insulin has been shut down by direct sympathetic input (Nor-EPI) to the pancreas.

W6

 

[diamonddiceclay]

Dimond! why cardio can not be done on leg day???
Also I do my cardio always before weight trainning.
Does it make a fiference and why?

leg training takes too much energy and anything added to it is overtraining-if you do cardio 1st, you won't have energy to lift

 

[fit1]

W6...

just a quickie...
if you do your weight training in the morning, and i'm NOT a morning person like spatts...(i'd never get up early enough to eat a meal), is that banana really enough for the workout?

thx..

 

[wilson6]

Memory is failing a little.

It was a banana, coffee, 2-aspirin and 50 g of pure maltodextrin in water (I used to buy 50 lbs bags of the stuff from the mfg). I'd be in the gym in about 30 - 45 mins.

Right after I'd have another 50 g of maltodextrin + 10 g of BCAAs. Then breakfast about an hour later (8a).

Now its 2 servings of Spec-K + 1 serving cheerios, 8 oz orange juice, 8 oz yogurt with 35 grams whey protein mixed in. I lift 1 1/2 or 2 1/2 hrs later after I'm done with am clients. On Sun. same breakfast at 7a the heavy legs at 10a.

I come home and have another protein drink, 1-slice toast with low-fat PB.

Lunch 2 hrs later.

W6

 

[Iron Queen]

I wanna know more about W6 also... What IS your story? Can you give us your stats? I dont think I've ever heard much about you, only about the women you've trained.

--IQ

 

[woollis2]

I have a stupid question. Maybe you've mentioned it, but I was reading this thread so fast I might have missed it. Why do you get sick from doing legs? Just wondering.

 

[KBgrl]

bump for the goods on W6......... interesting!