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Had a massage today so I picked her brain about a few things. She’s quite knowledgeable about body comp and the gym. She said the pain I feel in my shoulders on lifting isn’t normal. Pulling and discomfort are normal, pain means I stretched too far down or the weights are too heavy for my ligaments and tendons to handle the load.
There are two schools of thought. 1) full range of motion taking the arms down and up as far as possible 2) bringing the arms down to body level and then up all the way. She said both work and she didn’t think either was better but one might work better for me. The pain comes when I try full range of motion but when I stop with my arms straight out it’s more discomfort than pain.
I’ve decided to alternate the two. When going full range I’ll use lighter weights like in warm ups.
She also reminded me that it’ll take longer for me because of surgical menopause and not having any hormones like most people. That’s why I’m a slow gainer! She agreed that my back is about the only place I’ve gained any amount of muscle. I’m losing the fat layer from my arms and it’s gone from my ribs and chest. Now to get rid of it from thighs to waist lol. I’d like skinny trim legs and behind again but I don’t look forward to a bony butt like I always had when I was smaller. Not looking forward to the squats I’ll have to do to combat that!
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1535 kcal
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Fat: 68.24g | Prot: 108.67g | Carbs: 156.66g.
Lunch: Great Value Sharp Cheddar Cheese, Ground Beef (95% Lean / 5% Fat, Crumbles, Cooked, Pan-Browned), Mission Carb Balance Soft Taco Flour Tortillas. Dinner: Subway Chocolate Chip Cookie, Lettuce, Cheddar Cheese, 6" Italian White Bread, Turkey Breast Meat. Snacks/Other: Lindt Lindor White Chocolate Truffles with a Smooth Filling, Premier Nutrition High Protein Shake - Caramel, Snickers Snickers Bar (1.86 oz). more...
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