I have many questions and problems related to my figure. Mam 27 lat, 180 cm tall, I weigh 68 kg. I've been practicing since 2 lat, but for the last 5 months or so I was 10 times at the gym (I used to go to the gym before 4-5-6 times a week).
My problems. Through 1,5 the year was fine, at the end of summer i caught some stomach virus. I lost weight in a week 7-8 kg, up to a weight of 67 kg, and then I went to the hospital for a week. Demonstrated, that I have chronic enteritis and am too dehydrated. I ate what I needed, 5 meals, etc., I wasn't taking any steroids, coke and stuff, from time to time conditioners. And so the entire training year was wasted. What am I supposed to do now, I lost all my mass and strength. How should I start exercising, what should I eat (I know, that dairy products) When can I start taking supplements? (after 1 a month or two i am going to buy gainers, glutamine)? I am asking for your tips, advice, I really care about it.
Unfortunately, sometimes even the most motivated bodybuilders have such nasty accidents. You may not believe it, but they also have a role to play in this sport. When everything is going well, you don't fully feel it, what you achieve, you underestimate it, what have you got. Only when something like this happens to you, you see what you have and what you lose. Resentment also teaches patience, endurance, and above all, they enable a different view of what is being done. Sometimes it is even worth taking a longer break from training – this allows for deeper rest, but it enables theoretical work, rethink the approach so far, reflect on the results achieved so far (training diary!) and developing an even better program.
We have good news for you – it will take time for you to get back into shape, but it is completely real.
Don't worry about it, that all the effort was wasted, because he didn't go! Remember, restoring your existing muscle mass is much easier, than building it from scratch. Lots of contestants stresses out, that the muscles have their "memory”, that recovery after an injury occurs much faster, than getting to it for the first time. Besides, look at the matter from a different angle – you already have a lot of knowledge about it, how to train, how to eat, you can make a diet, You know, how to use supplementation, in short – You know, what the whole thing is all about and how to go about it smart, what do you do now? Just go back to the gym and remember it, how you trained before your illness. You will have to repeat your current path, but much faster. You will need some training first, a few weeks to keep your muscles moving, getting them used to systematic work and effort again. Don't be discouraged, if at the beginning the peak of your possibilities will be half of the current workload – the passing of time and the disease have left their mark on your muscles. Remember one thing – in three or four weeks your strength will begin to regain, after it the mass will move. It is certain, so you just have to wait patiently. Don't rush too much in the beginning, gradually increase the amount of work performed and the loads applied. Because it was a long time without training, perhaps you should start by dividing the total muscle into two parts and for the first period of doing some kind of general development training. As your possibilities develop, move to training more and more divided.
What are you gonna eat? To, what while you were still training normally, but in quantities adapted to your current requirements. You should definitely get a lot of protein, to ensure that fast-rebuilding muscles have an abundance of amino acids, necessary for weight gain. In fact, you will be in a period of rapid weight gain, so you can afford to eat a lot of carbs and fat by the way. Even, if you catch some fat by the way, do not worry – the point is, so that you can return to your former condition and size as soon as possible. Gainer? Very good idea. You can use nutrients, and you should even start taking from the beginning, from the moment of resuming training. They certainly won't hurt you, and they can support regenerative processes.
summarizing, the most important is this, so that you can go back to the gym and start training systematically. If all goes well and without surprises, you should recover fairly quickly.