Overtrainin

P

Phate89

2
I feel like I might be over training. I don't seem to be getting any bigger, and my lifts are starting to plataeu. I don't feel like I have as much energy throughout the workout, my heads not into it, and I just don't have that pumped " yea lets lift feeling " i had before. My muscles feel kinda tired, and sore when i try and stretch them out, specially in the shoulders, neck, under armpits. and I just generally feel a bit more depressed on how things are currently going...

How long are we supposed to take off when you over train?
A week?
 
I'm eating around 2500-2600 cals currently, and will prob reach my 1lb goal a week by Wednesday and be around 153ish. I generally eat a carb based pre workout meal: Kidney beans or ww bread. And for post-workout about 20 minutes after my session I have a can of tuna, or a high protein with some carbs meal, and then later on in the evening have another small meal or snack thats prob protein/carb/healthy fats.

I don't think its my diet, i've been eating the same as I usually did..
 
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How long have you been lifting and how long since you took a break?

I just took a week off in the hope that some little nagging injuries would heal but didn't get that result - but I did miss the gym and lifting so it helped mentally if not physically.
 
it sounds like you might just be tired of lifting, take a week or two off and try to get motivated again. good luck and i hope it all works out.
 
Phate89 said:
I feel like I might be over training. I don't seem to be getting any bigger, and my lifts are starting to plataeu. I don't feel like I have as much energy throughout the workout, my heads not into it, and I just don't have that pumped " yea lets lift feeling " i had before. My muscles feel kinda tired, and sore when i try and stretch them out, specially in the shoulders, neck, under armpits. and I just generally feel a bit more depressed on how things are currently going...

How long are we supposed to take off when you over train?
A week?
Click to expand...

How many days a week do you weight train ? How long is each weight training session ?

How many days a week do you do cardio ? How long is each cardio training session ?

How many meals / snacks will you have over the course of a typical 15+/- hour day ?

When do you usually train....morning, noon, or after after school / work ?

How many hour of sleep do you get each night ?

How is your mood away from the gym ? Any changes for the worse ?
 
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How tall are you phate?
Click to expand...
5'9

How many days a week do you weight train ? How long is each weight training session ?

How many days a week do you do cardio ? How long is each cardio training session ?

How many meals / snacks will you have over the course of a typical 15+/- hour day ?

When do you usually train....morning, noon, or after after school / work ?

How many hour of sleep do you get each night ?

How is your mood away from the gym ? Any changes for the worse ?
Click to expand...

I do a FBW 3x a week. Each session is 45-60min
I don't do cardio, haven't for a while. Don't see use for it other than keeping the heart healthy.

I usually have 4-7 meals/snacks throughout the day.
6:30 AM
3 PM
5PM
6:30/7:00 PM
8:30/9PM
And I know your going to say im tired due to not eating almost 6-7 hours on school days, but its always been like that and my energy levels were fine and dandy.

I usually train in the late late afternoon, or evening ( 6ish)

I get atleast 8 hours of sleep.

Usually I felt good after I workout, had the same typical mood I always had. Lately though everything has been going wrong, i am tired more mentally than physically, all the negative thoughts are hitting me, bad body image due to bulking fat gains, not 100% into it when i train.

I will skip 2 sessions, then resume my FBW on Saturday night. I will also start doing a 2 week bulk/ one week cut, or 4 week bulk/ 2 week cut, this week being my first deficit week, and see if i can gain strength/mass while lowering bf%. I read something called "bulking for endormorphins" and I will do what they say and follow a low carb, high protein high fat diet because according to them endo's are more sensitive to carbs.
 
180 minutes a week! hahahaha that is not overtraining no way dude! Now if you were doing 180 minutes of bicept only,, then maybe.

it is the diet, and a case of holiday sissy-ism. the gym will be full of you peeps from Jan1 thru Jan 15th.

Get back to work. change some things up. and EAT BIGGER!! you also have youth- pure youthful energy that needs fed too--- yer metabolism is much higher than 23-2600 cals.

take it to at least 3000 cals and see what happens.

p.s. you know you have my respect and care.

FF
 
I agree to the diet. If this lifting program isn't new, wasn't feeling like overtraining before and just now you're starting to feel this way you need to do some new things with the diet as well as you're probably just bored! Switch it up!!!
 
I agree that you are not over training. I agree that you have to do something with the diet.

I know you say that the 7 hour gap in eating does not effect you. But think about this.

It used to not effect you. Now that you have gained some muscle and strength you body needs more and needs to be fed more consistently.

I also agree with sparrow on the switching up the workout.
 
okay, i'll try to fix up my diet.
and as for a new workout, because I am limited to my equipment, how does this look:

A:
Weighted push ups
Chair Dips
skull crushers
weighted crunches
weighted sit ups
leg raises?

B:
Deadlift
Bent over row
Military press
Bicep curl
Chins / pullups

C:
Squats
Up right row
Calve raises
( any other leg/shoulder exercises?)
 
Phate89 said:
5'9
I do a FBW 3x a week. Each session is 45-60min

I don't do cardio, haven't for a while. Don't see use for it other than keeping the heart healthy.
Click to expand...

Obviously, getting enough rest between workouts isn't an issue then..

Phate89 said:
I usually have 4-7 meals/snacks throughout the day.

6:30 AM
3 PM

And I know your going to say im tired due to not eating almost 6-7 hours on school days, but its always been like that and my energy levels were fine and dandy.
Click to expand...

Not sure if I'm reading this right, but does this 6:30- 3:00 stretch ( above ) reflect an actual 8 1/2 hour gap between meals for you ?

Not sure how many calories you eat at 6:30 , but I suspect your blood sugar will likely drop over that 8+ hour period - with fatigue being one of the possible consequences.


Phate89 said:
5PM
6:30/7:00 PM
8:30/9PM

I usually train in the late late afternoon, or evening ( 6ish)

I get at least 8 hours of sleep.
Click to expand...

Again, it seems you're getting an adequate amount of rest.

Phate89 said:
Usually I felt good after I workout, had the same typical mood I always had.

Lately though everything has been going wrong, i am tired more mentally than physically, all the negative thoughts are hitting me, bad body image due to bulking fat gains, not 100% into it when i train.
Click to expand...

That's why I asked " How is your mood away from the gym ? Any changes for the worse ? "

Sometimes if you run into a brief spell of ' the blues ' ( about anything ) outside the gym , some of the related symptoms may manifest themselves inside the gym as well - i.e headaches, inappropriate feelings of guilt, decreased interest in stuff you usually like to do ( i.e training ), impaired ability to concentrate etc. etc.

Not sure if this applies to you....but it's something worth considering.
 
Yes, I believe your right Wrangell and it was just me in a mental depressive hole. I also am trying something new, increasing healthy fats/protein and decreasing carbs and trying to limit carbs to only certain parts of the day ( morning pre-post workout ) and see how it goes, since i am an endo and according to research endo's are carb sensitive. I will also see if i can bring food to school, maybe a bag of almonds or something.
 
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