I am new to gluten free and bodybuilding, and trying to figure some things out. I diagnosed myself celiac in Sep. 2010 and quit gluten (no official medical diagnosis), and I've always been a little scrawny. I'm 25 years old, 6'3", and averaged 170 lbs. for years, but little muscle mass apparent. So now that I actually CAN, I want to start gaining some muscle mass (and burning the small amount of flab hanging around). I've figured out the gluten free diet pretty well, and got a good workout plan. I have a few questions if anyone could help.
I just got glutened figuring out I can't eat gluten free oats, and I just started loading creatine. Should I keep on with the creatine even if I have to miss a few workouts (because of the reaction)?
During a gluten reaction, does it do any good to keep working out? (Assuming I'm capable.) I'm just thinking of absorption problems.
I've read you should eat some extra calories when you work out, but I can't figure out if you're supposed to eat extra calories on your off days. Any suggestions for off day consumption?
All the workout plans I've seen say to do them three days a week. Is it okay to sandwich different workouts on the in between days? What do you do on the off days to keep from sitting around?
I dont bother with creatine. Tried it but never got much in way of results. The ethyl ester gave me stomach problems so I would stick with monohydrate.
Training when glutened. I would either wait until I was OK or just do a short light session.
It doesnt matter if you train alternate days or consecutive days so long as you get enough recovery. If training consecutive days then work different muscle goups each day. I prefer a rest day, or 2 or 3, between sessions but sometimes will do legs one day and then upper body work the next day. I have plenty of things to keep me busy during rest days.
Eat enough calories daily, rest days or training days, to enable you to gain gain weight. If you gain fat then cut down your calories. If you lose weight then up your daily intake. Eat a balanced diet with enough proteins and vegetables and fruit.
I would be interested to see your good workout plan, especially as you are not using weights.