If you are looking to put on muscle you might want to up the protein you eat. I was just looking at your dinner from last night and it seems pretty low in protein. Maybe add some legumes or tofu or tempeh or something?
When I have muscle soreness I usually lift through it. If it's an acute sharp pain I wouldn't, but I'm assuming we are just talking about normal muscle soreness from lifting. Some light cardio (walking on treadmill, etc.) beforehand can help to loosen you up.
Thanks! i get stumped sometimes with protein... i'm not always in the mood for beans, and don't want to over do soy, you know? I know that mushrooms are supposed to be a good source for protein... and i do put hemp in my smoothies. Doesn't spirulina have protein?
another problem is that i have stubborn pudge as a thin layer lining my lower abs and thighs... so - i can't get a straight answer from anyone as to how/whether or not to focus on burning it at all... so right now, i'm working on just building the muscles and hoping all will fall into place.
So today..... I actually had more smoothie than i said - had about 16 oz. before going to the gym.
at the gym: 1 hour yoga class; focused on plank, hip opening and shoulder strength.
worked with a medicine ball on the HUGE exercise ball, did low and wide squats while lifting the measly 25lb weight. (stop laughing
I don't know what machines and what certain exercises are called, but just know that for the most part, i did dead weights/ med. balls and calisthenics.
............then i relaxed in the sauna for 20 minutes.
After the gym, had water and a larabar. Bought a decadent raw chocolate at the coop... YUM.
had a burger patty made of lentils/rice/kale, daiya on top with pickles and wrapped in romaine.
(coffee with hemp milk.... again???)
home... dinner: sauteed chantrelles, steamed collards. and black beans
i feel good, but i can tell that i need more water......