recovery tips?

I just started weight lifting again and I was wondering about some good ways to recover quicker. I'm not home to often so I cant eat a lot of good meat like seak and stuff like that, and I cant really afford products like creatine and such. Are there any other ways to help with faster recovery times?

whey protein, it'll cost you a bit but it's worth it. it's a great way to get alot of protein without many calories, plus there are all kinds of health benefits to having whey protein. i like iso-pro or iso-gold, they've got alot of protein and very few calories, plus they don't taste terrible (at first, you get really tired of them fast). when you're looking for a protein shake, look for what kind of filtration was used. i'd go with an isolate as opposed to a concentrate, fewer calories, more protein, but stay away from ion exchange filtration, it has the most ammount of protein but it isn't as good as some other methods, the protein won't be as usefull to the body as the protein you get from other methods. cross flow microfilters (or something similar, it's abreviated to CFM) is a good one.

you can just put two scoops into a bottle, add water (i find most of them dissolve better and taste better with water but you can experiment with milk, juices, etc. i'm starting to add them to fruit smoothies now) then drink half of it halfway between breakfast and lunch, then drink the rest halfway between lunch and dinner. you'll increase your metabolism by having smaller meals more frequently and it'll also keep you from getting hungry and being tempted by treats you shouldn't have.

i pay about $40 for 2lbs of iso-gold, i think it's about 70 for double that, and that should make about 25 shakes, so it's about $40 per month if i use it regularly (which i don't, my diet's been kind of crappy lately). you can order this stuff online, it could save you alot of money, i don't have a credit card so i can't but i've looked online and compared to the price in the store, i've seen savings of over $40 online for some of the big buckets.

another thing that i've heard helps is glutamine, i've used it a bit but didn't use it consistently enough or workout consistently enought when i was using it to notice any difference. it's just a powder containing a bunch of amino acids. take a teaspoon of it with your shake right after your workout. it's supposed to speed up recovery.

Whey protein is a must. Another good idea that is pretty easy to carry around with you is protein bars. They actually have some decent tasting protein bars that dont cost too much. Especially if you stock up on them when they are on sale at the grocery store. Glutamine works fairly well in my opinion. Cardio will also help speed up recovery. Getting the blood flowing will help repair the damaged muscles and will also help clean out the waste products building up in your muscles. The most important one of all is this: Get plenty of sleep. 8-10 hours if possible.

Dont by any means quit working out if your muscles are still a little sore the next time you work out the same muscle group. If you are still sore just a lower intensity workout. Since your just getting back into lifting expect to be more sore longer than you were used to. Just give it a little time and it will get a lot better.

also for your cardio you should try HIIT (high intensity interval training) i've read from a few places that it helps prevent muscle loss when compared to a longer session of moderate intensity cardio. i'll send you a link later in the day, i've got to go to school

Wow, my parents suck, I have to quit weights because I'm grounded. I'll look into the protien and cardio. I'm not really doing any intense lifting, I have started out at benching 115, havent set up yet on legs, dead lift 120 (need to lower that tho), I need a routine though.

why do you need to lower your deadlift? you'd want it higher, i can almost do twice my bodyweight in deadlift and squats, and i can do a few dozen pounds over my bodyweight in bench. if you want to bulk up you're going to want to increase the weight you're doing or you will just stay the same size.

I need to lower it because its too much for me to handle. Plus, I'm not useing proper form because it's too much. I haven't set up a routine yet which is what I need to do, as I have allready somewhat talked to you about. I'm just hopeing my parents will still let me lift even though they grounded me. I would also like to set up a cardio routine too.

oh ok, it's like when i started on squats, i don't know what my max was because my form wasn't good enough for me to go over 280lbs without fear of hurting myself or droping the weight. now i'm doing 300+ for reps after a few months. if you're having trouble griping the bar you should get yourself some lifting straps or grips, i know it really helps me with deadlifts because i can do more weight with straps than without. normally if i don't have any i'm afraid of droping it and i don't do nearly as much weight or sets, especially if it's at the end of my workout, so it could really be beneficial to get some. they're usually only $10-$20.

Yeah, I just need to get a good form set, and work on my wrists, ther hurt like hell after i do that (but then so does the rest of my body). Once I get a routine going, I will start adding weight.

yeah, once you get your form down i suggest you still do one warmup set before every excercise. i always do one set at about half of what i normally do and about twice the reps because it gets blood flowing and you can make sure your posture is perfect before going into the full weight. this is especially important with squats and deadlift because if you have bad form you can seriously mess yourself up. also you should always be working with either a spotter or in a cage because it isn't fun to have a crapload of weight crashing down with nothing to stop it but your body, i've only had to use the supports two or three times but knowing they're there gives me the confidence to go lower and to do more reps and weight, plus it's alot safer.

Yeah, I won't do anything if there isn't anyone else up there with me. I know a few people who do the warm up lifts, but thats only a few. What are some good lifts to work the lower legs, knees, calves, and ankels, and lower back?

I think I got my maximum amounts set today, bench 120, squat 130, clean 100 (i thought this was the dead lift - 120), thats all that I tried today. I found iso-gold online for $60 for a five lb tub, that should last a month and a half around? Are there any places to get that for cheaper though?