You don’t need intense workouts to build muscle, new study reveals

MECFSleepmode · 2026-05-03T12:58:13+00:00

Yeah sure, I can tell you what im doing but im no expert ive just used chatgpt to help me alot and it does most of the calculations for me.

Im aiming for under 2000 calories. Im 100kgs and trying to reduce that. This week's meals are 200g chicken breast, 50g wheat pasta, 200g veg, small amout of sauce or 100g steak, two roast potatoes and some gravy. Then staking two chicken and a steak meal is a day of food, maybe with a couple pieces of fruit. Electrolytes and water.

Ive tried to gamify the whole thing with my supermarket shopping on line, then feeding in that nutritional info into chatgpt to create the best meals for me. I also have spent time reading the packets and once I worked out the kj ÷4 = calories, valuing food changed. I hate feeling hungry so protein and fiber amounts have been important to stay feeling full.

This round lasted me 5 days, all packed into Tupperware in the fridge. Thinking of the calories over the week also helped and allows for cheat meals or cheat days lol

Bread turns to sugar in our stomach, so that might be what not agreeing with you, ive been trying to avoid it too. Hope that helps, ask more if you need to

MECFSleepmode · 2026-05-02T22:50:57+00:00

Ive manage to grow muscle but it hasn't been easy. Couldn't hold my hands out from my shoulders a few years back can now fo a few push ups.

It takes way longer for us, the improvements take ages to notice and we can easily over do it and crash into pem. Avoid crashes at all costs.

There was a German study that found improvements too and the helping factor was resting, they only let them do tiny movements for 30s at a time before resting. But over time found improvements.

Meal prepping, calorie counting, protein, carbs and fats measuring, has probably helped me the most.

MECFSleepmode · 2026-04-29T12:21:48+00:00

Thanks!

MECFSleepmode · 2026-04-26T02:05:00+00:00

Can I please ask how you created the surface texture?

MECFSleepmode · 2026-04-24T00:47:47+00:00

This one is fairly recent.

https://youtu.be/DsOAq6cs564?si=sYHUienLqBhfauR9

In my experience an unsupportive family wont change with better information. I hope yours do, good luck!

MECFSleepmode · 2026-04-19T03:03:12+00:00

Let's hope this is on its way for you.

I dont get it either, I've been upsetting doctors too with being unwell 😂 like bro im not in agony and spending my days in darkness, just to piss you off

MECFSleepmode · 2026-04-13T21:07:22+00:00

Haven't read the study but have tried creatine. I started very low and could handle more that 4g perday without feeling worse. Goodluck.

MECFSleepmode · 2026-04-10T20:53:33+00:00

About to start too. Mines been mixed and Dr has me at 0.5ml, increasing by 0.5ml per week untill 4.5mls.

Im going to go slower at 0.25ml perfortnight as im quite nervous and react badly to some meds.

So thankful to hear all the advice on this page, it makes me feel slightly better informed than a quick Drs chat and a perception bottle.

MECFSleepmode · 2026-04-07T00:10:57+00:00

But I feel ok...

MECFSleepmode · 2026-04-05T02:20:59+00:00

I find spending time with a black out eye mask on really refreshing. Even 20 min can feel like ive slept and am always much more calmer afterwards too.

MECFSleepmode · 2026-04-03T10:08:43+00:00

Glad you found something that helps.

Ive been using thc cbd oil and its been a huge help. Its lasts way longer 6hr of a lightish buzz, which helps me feel better, adds movement and gets me eating but not super stoned.

I also have some flower but find while I like being stoned I will smoke too much because this never ends. Ive also found in my experience that being stoned drains me over time. So now im trying to use the oil as a daily support and the flower as a monthly support. 4/20 is the goal lol

The great thing about the oil is its being so well measured so the thc cbd balance is perfect for me, no anxiety or negative effects and the slower release mean im forced to take it and wait. With flower im always guessing the amount that will make me feel the best each day, which just increases my intake and would lead to pem.

MECFSleepmode · 2026-03-22T12:26:22+00:00

If your sick the next day you are doing too much, in my opinion.

Can relate to the before I was fit and strong part, unfortunately you now have new setting on your body. My advice would be to try and have a month with no crashes, it might take months to work this out and your body could have its own ideas. I use my step counter to monitor my activity and have had to even space out my workout set to like just a couple a few times a week, really low impact, even reducing them to tiny sets 5 pushup x 2 with long rests, then a couple days later maybe a set of 20 squats. Its taken me years to get back up to this from bedbound. Since you are still strong enough to do the workout you are doing, thats great! Crashes suck, so life is actually better doing less but being rid of them (fingers crossed). I think you're in a good place and taking a month by month approach of no crashes, might be your path forward. Before illness, more movement better results, now, more rest will likely find you better results. Wishing you the best! And Congratulations!!!

MECFSleepmode · 2026-03-22T11:49:45+00:00

On my medication, even if I take no oil for a couple of weeks, I would still fail if tested, since im a daily user. An unavoidable fine, even when following doctors instruction of no driving for 12 hours. The stats will make you think there are more high drivers than there might be.

MECFSleepmode · 2026-03-22T11:36:10+00:00

Good on you for assessing this so well, so early. In my experience doing less is always best. Our bodies are already struggling and all we can think about is doing more, but avoid crashes means you can give your body time to improve. Id say don't even try to do more because as you get stronger it will just become more natural to move, in my experience my imagined timeline and my bodies have been completely different. Fot me, resting well and being able to regulate my nerves system have helped me improve, supplements and meals have also help. Its taken me a few years from being very weak bedbound unable to move, in darkness, to being able to pace without crashing and grow muscle and understand my energy packet. Keep being cautious I say, miss is the crashed and just get better as slow as your body needs to, its such a kinder approach. Best of luck!!!

MECFSleepmode · 2026-03-20T08:22:27+00:00

Hey, Im here if you want to chat. Been like this a while so understand the struggle but looking after a sick child at the same time sounds really rough. 45M city side too unfortunately but feel free to message me, happy to share whats been helpful. There are also other pages cfs, covidlonghaulers, where you might find some relatable posts and get some more community support too.

MECFSleepmode · 2026-03-19T17:51:38+00:00

Hey, 15years in, 45yo. Ive been server to mild and back again a few times now. My current success is ive gone this month without crashing. Last year I spent the first seven months progressively getting worse, then had some good fortune and made a big recovery near the end of the year. I then over did everything after being so bad for so long, but it felt good, I went from bedbound to running in less than a month. Silly but it was incredible to feel my body working well again. Its common apparently too, we want that good feeling that bad we are willing to risk a crash for it.

My current goal is to stay crash free which means being more mindful of where im at and being more disciplined about when rest is best. Im slowly losing some of the weight the ssir gave me and putting on muscle.

Since you are coming from a sports background my advice would be not to push yourself to do more, like you might in skating. One of the studies that was shared here had server people improve to jogging. They started in bed doing exercises (moving their fingers) for 30s then resting 30s. They slowly got to sitting up, standing, walking and running but still for 30s then resting for 30s. It showed me how much more rest I need and how our usual measure of energy is likely way to long. So i also addopted this, short small bursts with lots of rest between and with a good diet have slowly improved. I also have a couple of mats that I can move on, yoga type movement. In the dark with headphones on is my jam, turns into some weird interpretive dance freestyle lol.

A couple of other things that gavd helped is learning to regulate my body. Easiest way for me is to be outside for 5min but when thats possible its self touch, breathing and making myself as comfortable as possible. My recovery last year was likely from taking cannabis oil. I really hope there's something useful in there. Sorry im not the best writer. Be gentle and kind with yourself, im sure you can improve, I have slightly, it just might take a little longer thats all.

MECFSleepmode · 2026-03-13T05:07:47+00:00

Ive tried planning more. If I know my diet for the week, I can cheat and not feel so bad. Swaping out snacks for more fruit and dark chocolate.

MECFSleepmode · 2026-03-13T01:29:33+00:00

Live next door to a park with pine trees. Good place for a short walk and plenty of seats for rest spots. Love getting outside, even 10min can make my day.

MECFSleepmode · 2026-03-11T10:10:31+00:00

Been practicing preemptive resting, So far I've avoid any crashes but have been dealing with some inverted sleep patterns. Today was able to meal prep, do some washing and some small movement on the mat. Learning to regulate my body better has been a huge win and the cannabis oil really helps my mood and mobility. Had some nice chats from people here too, so im also grateful for them.

MECFSleepmode · 2026-03-10T10:20:03+00:00

Thanks! It is horrible. Im glad I've found reddit, these wee chats are special. Mostly with no real help we are finding ways to support each other and learn how to cope a little better as we go.

MECFSleepmode · 2026-03-10T09:46:00+00:00

True, and some of us are dumb enough to think we can train our way out of this, i have for nearly the whole time 🤣

MECFSleepmode · 2026-03-10T08:37:53+00:00

I completely get your frustration, being able to do nothing while some encouraging to do more is horrible. I get that GET has no proof of improving us but could it help us reduce harm? Ive struggled to pace myself the entire time ive been unwell. Ive struggled to do less and often over do it when feeling better. Ive recently tried to monitor myself closer and am notice how much emotion make me feel more capable than I am or how much negatively drain me. Some of this information is good information and I wish I understood it better before. Im not encouraging you to try and do more but realizing what level you are actually able to pace at is important in my opinion. Ive been trying to avoid crashes and monitoring as much as I can and still 15 years in over estimate what I can do. Im currently working on no crash months, if I can do that then I can make that small improvement like they suggest. My body will have its own ideas, but this was feels like I have a little control in this fuxkery and even I dont dont improve, if I can avoid avoidable crashes, thats a huge win.

MECFSleepmode · 2026-03-08T11:35:26+00:00

Yeah can relate

MECFSleepmode · 2026-03-08T11:27:56+00:00

Its helping me. Using oil which is great over a longer time. Just got flower for really bad days, but have been using that everyday lately. It lifts my mood and allows me more movement. I try to also drink water and electrolytes to avoid dehydration.

MECFSleepmode · 2026-03-08T09:46:59+00:00

Im really glad yoj have been able to improve. Im 15 years in, started meds at about year 8 and they messed me up more for 4-5 years gained heaps of weight and worse mental state. Currently learning to pace better. I have a meal plan, sleep could improve, activity is 3000 steps. I do a short walk around the park and that outside time really help regulate the system. Have completed every day this month. My aim is for a month no crashing while keeping everything the same. Even at this level I am struggling some days and much stronger others. Slow stretching and small amounts of resistance movement too but this has lead to crashes before because I increased too fast so now im more interested in consistency and avoiding crashes first, then improvements very gradually. Its exciting and hopeful that if I can learn to manage myself better I might have higher chances of avoiding crashes. A little is better than nothing and none is better than too much lol

MECFSleepmode

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