Do you squat AND deadlift each week? I find I can do one or the other because afterward my legs are wrecked for the next 3-4 days.
I'd be interested in any tips for getting over the soreness sooner cause nothing I've tried has worked for shit.
Also, you mentioned in your OP that you started out at ~270 lbs @ 35% body fat. What are you at now after running your workout regimine a while.
You might have already mentioned that but if you did I missed it.
Well currently my weight is about 192 but it fluctuates so I hardly check it to be honest. What I do check is my waist size which is right under 35 inches. I also take pics because it seems to be the best method in tracking progress, we all have a camera on our phone. Im 5'10 and last I check about a month ago. My BF% was at about 15%.
I do both Deadlift Heavy and Squat Heavy every week but on diffrent ends of the week (Monday,Friday). For me personally I prefer the Reverse Pyramid Training method when lifting. Its fast, easy and you dont gotta kill your self to get best results, However because the activity becomes so strenuous nutrition is vital.
In my understanding the best way to describe muscle when lifting is similar to stretching a rubber band until it rips. Muscles are made up of Tiny Microfibers and as you create tears in each one the body purposely builds it back bigger. So if you had a rubber band and you wanted to tear what would be the best method? Stretching it lightly repeatedly? or Stretching it really hard a couple of times? This is why I prefer the RPT method. 3 times a week I lift in 3 different areas of the body. I start with legs go to chest then back. Start with a higher Weight at 5 reps, personally because of expirience I choose to do the max weight I can do at 5 reps. After completing the first 5 reps lets say at 310 pounds I take off 10% (30Lbs) and add another rep. So my second set would be 6 reps at 280 then as follows to the next which would be 7 reps at 250. This keeps each rep in the same order of difficulty but also taking into consideration that your muscles are tired by taking weight off. Because of this you have to make sure the 1st reps count, this is when your muscles are fresh so its at its best to create those tears. If your doing this then you only have to do 3 sets which is why its fast and easy. Also because you want to get the most possible out of each rep you gotta give your self a good amount of time to prepare in between sets (no more then 3 minutes). Dont try max weight if your not familiar with good form on any lift especially complex lifts. if its your 1st time doing any of the noted lifts YOU WILL HURT YOURSELF if you try to lift Heavy. Use youtube for analysis on posture and technique you can get great info on there.
Stretching is vital but I only do it after my lifting sessions as the rips are open and its best to flush out crap in your muscle but it also helps increase your flexebility because you stretch it while its ripped. I turn to allot of yoga leg stretches a Stretch physiologist showed me. He told me only to worry about stretching legs and core which is what ive followed for the past 2 years.
When it comes to recovery and all that soreness ya know being able to do this in a week. your diet really counts man, Now if you recall I mentioned a good diet isnt about cutting out a bunch of calories. A good diet is aimed at nutritional needs starting with protein consumption as this is whats going to repair those Micro Fibers. So when thinking about your needs think about what your goals are. If your fat then cut down on fats and carbs making it a point to eat lean proteins for your Lean Muscle Gain.
I eat 1 gram of protein per pound and as high as 1.5 per pound. Some people suggest eating around 2.5 as the max and 1.5 as the minimum but that is allot of food as im about to explain.
Lets say you have a BMR or overall calorie threshold of atleast 2000 cals. But you wanna eat as high as 1.5 grams protein per pound. Lean proteins (eggs, 90/10 Ground Beef, Chicken breast) should have about 4 calories per gram of protein. so 1.5 X 160 (random weight figure) =240 Grams of protein MAX. Now multiply that by 4 to find the calories, 960 Calories. To explain how much food 240 grams of protein is, about 8 chicken breasts. Now mixed with this you should eat Fiber and carbs as your body needs glucose to revitalize its muscles however you dont wanna over eat on carbs as excess glucose in your blood turns to fat. So in lean carbs like fruits and veggies that have fiber in them you will find the average Calorie per gram of carb is about 2-4. So if you think about how much food that is well thats how you say no to nutter butters in the middle of the night. haha next time you want ice cream or little debbie stuff your face with 10 eggs and I guarantee you will STFU lol. Eggs are my Fav and pesonal GO To source of protein, It works the hell out of your stomach to digest burning more cals and if your eating whites they have low calories in them.