Advice on over trainging, Best time for Cardio...

[davidshan1]

Hey,

First post so I thought I'd ask a few questions that I've never been able to get definitive answers for. Sorry for the length of this but I though youse’d need some background!

I’ve been training on and off for a few years. Im 6 foot and 180 pounds and I’d think in OK shape. Stubborn fat round the belly but nothing major!

I think I never got the results I expected probably due to overtraining and insufficient diet. So I’ve changed things round now so I’d like to get some opinions to see if this looks like a plan.

I’m just starting to do a 3 day split:
Tuesday (chest & tri’s,) Wednesday (Back & Bi’s) and Friday (legs & shoulders). Sometimes I might do a Saturday of just arms. Usually I do 3 exercises of 4 sets each or sometimes only 2 exercises of 4 sets for smaller muscles etc. I’m usually done in about 50mins - So I’m hoping this will avoid overtraining??

Also I’m taking 5 grm of Creatine every day and an extras 5 grm after training. On training days I’m taking about 100grm of Nurtition X Big Whey , (which should have about 80grm protein) over the day (Breakfast, Pre training and post training)

At the moment I’m trying to add a few pounds but in about 2 months I’d like to trim up and loose those few pound on the belly.

So I suppose the few questions I had:

From the description does it sound like I’m in danger of over or under training?

Does those supps I’m taking sound right? Never really got into them before so not sure??

When it comes in cardio should you do it before or after weights? If after should you take your protein shake after the cardio or after the weights and before the cardio?

Should I keep up that level of creatine and protein when cutting and just cut back on carbs?

All opinions welcomed!

Sorry again for the waffle

Later!

 

[Big_Idiot]

Hi man,

First of all it doesnt seem like your overtraining. To put on those pounds of muscle you need to be eating high cal, high protein, high carb foods!

If you want to take supplements, take em as they may help Can you only get to the gym 3 times a week? In my personal opinion (nor right or wrong) id only do a split routine if i could get to the gym 4x weekly. But thats just me and thats what i do

And id do cardio after weights, therefore you can get the most efficiency whilst lifting

Thats about it from me.....Lots of people can help here who know their sh!t. Good luck man.

 

[illiniphase4]

Doesn't look like you're going to overtrain yourself. Remember however that overtraining is completely specific to the individual, so know your body. There is a good thread somewhere around here (think it was posted by Chillen) but I can't seem to find it right now. Hopefully someone will link it for you.

 

[davidshan1]

Cheers guys,

Advice appreoacted!

Later

 

[Typhon]

I think I never got the results I expected probably due to overtraining and insufficient diet.

I'd say that overtraining is often blamed when diet is the culprit. I'd be amazed if you were overtraining with that schedule

With regards to cardio and weights. I'd rather do them on seperate days but if you have to do them in one session then do weights first. You won't get much benefit from lifting with tired muscles