My first week of weight training - Getting dizzy...

P

Patman

0
Well, I've started my first week of weight training and I’m sadly disappointed in my performance.

About 2/3 way through my routine I started getting dizzy and had to stop. I can only guess that this is cuz I’m so dagone out of shape and that this will go away in time.

Can anyone give any insight into how I should proceed?

As it stands I'll continue my schedule but if I get dizzy then I’m done for the day or at least the morning until I can recover a little.
 
Patman said:
Well, I've started my first week of weight training and I’m sadly disappointed in my performance.

About 2/3 way through my routine I started getting dizzy and had to stop. I can only guess that this is cuz I’m so dagone out of shape and that this will go away in time.

Can anyone give any insight into how I should proceed?

As it stands I'll continue my schedule but if I get dizzy then I’m done for the day or at least the morning until I can recover a little.
Click to expand...

If you fitness level is low, I suggest you perform most of your weight training in a seated position.
Make sure you sip water in between sets relentlessly.
Make sure you are in a well-ventilated area.
Also, make sur eyou include cradio vascular work and don't get fixated on pre-determined duration. Stop when you feel wheezy.

(Why do people post their pics for self gratification?)
 
I wanna see your daily food intake (detailed as possible)
and the workout routine.

it could be as simple as 'its a bit too hard for your current level' or it could be complex and be very based upon a bad diet not giving you the fuel to workout intensely.
 
Dizzy

My diet is not all that great.

Breakfast - Peanut Butter and Jelly on Whole Wheat Glass of milk
Lunch - Tomoato Soup and Grilled Ham & Cheese w/ catsup
Dinner - Peice of carrot cake and a glass of milk

Breakfast - Peanut Butter and Jelly on whole
Lunch - None
Linner - Burgers on the grill (Ground Round) and oven fries
Dinner - None

Worked out:
Eliptical - 10 min
Military Pulldowns - 3 X 6
Drank Gatoraide
Lat Pulldowns - 3 X 6
Drank Gatoraide
DB Rows - 8, 6, 5
Drank Gatoraide
90 degree standing DB Rows - 3 X 6
Drank Gatoraide
90 degree standing stright bar row - 3 X 6
Drank Gatoraide
Squats - 1 X 5
Got dizzy
Sat down
Contimplated why I am torturing my self
Looked in the mirror
Wanted to do more squats
Got dizzy again
Said the heck with it for the day

Breakfast - Peanut butter and jelly on whole wheat & a glass of milk
Lunch - The best dagone chili a man can have.
Dinner - you tell me....
 
First of all, put your compound movements in the beginning of your routine. You should always do your largest muscle groups first (legs, then back, then chest, then shoulders...etc). Second, it doesn't look like you are getting enough calories to support you throughout your workout.
 
You also may not be breathing properly during your lifts. You should inhale on the way down and exhale on the way up. Think: inhale when you load your muscles with the weight, exhale when you exert force.

Breathing is VERY important on major lifts like bench press and squats where you have to put maximum effort w/ a lot of different muscles. Work on your breathing and like tony said, EAT MORE!!!
 
xtonymarsx said:
Second, it doesn't look like you are getting enough calories to support you throughout your workout.
Click to expand...

It doesnt look like you have enough calories to sit up from your bed in the morning. This diet is horrendous. This is where you need to focus your work before you start focusing on exercise.
 
Ok,

So my diet sucks.

THis part is a little overwhealming to me. If I eat small meals 5 or 6 times a day what in the heck do I eat?

Here is what I am guessing:

Early Morning - Pre Excercise - Peanut Butter and Jelly w/ Milk
Mid morning - Post Excercise - Chicken Salad Sandwitch steamed broccli w/ Milk
Lunch - Protien Shake
Linner - Peanut Butter & Jelly w/ milk
Dinner- Pot Roast w/ potatoes & carrots
Snack - Popcorn (no butter lite salt)

Obviously I'll drink water throughout the day.

Is this too bad or ok or what because to be honest, this is a realistic menu for my household. Now, I'm sure that I'll need to make changes and I am 100% open to that. I just dont really know what changes to make.
 
Early Morning - 1 cup oatmeal (cooked amount is 1 cup), PB, and a protein shake
Immediately post workout - Protein Shake
1.5 hours after post workout shake - chicken with brown rice/brocoli or whatever (a healthy carb)

Those 3 meals are going to be your most important, but try to cut breads out of your diet, and jelly is loaded with extra sugars and stuff.
 
That looks better but still lacking in some areas. It looks alot like my diet :) Are you taking a good multi vitamin? I take a liquid multi in the morning to make sure I absorb it all and then I have some ensure shakes for through the day. They are for old people but I like em. One little can has 350 calories and 13 grams of protien. I like them after a work out to get some suger back in my system after a hard work out. they seem to help. But yeah even your proposed "fixed" diet is still broken like mine. Make sure to at least get a good multi vitamin and maybe some ensures to drink through the day for exra calories or een with meals.

O yeah the ensure shakes also have 25% of tons of good vitamins and 50 and 60% of a few too. If you drink one or two of these a day and have a good multi then you should be getting most your vitamins. then all we need is to clean up our diet a bit.
 
Last edited:
Your diet question is exactly why I put a link to my Fitday food log in my signature. EVERYONE is encouraged to look at it for ideas on what kinds of foods to eat.
lots of lean protein, tons of veggies, some fruit, and carbs at the right time.
 
I would lose the jelly completely and keep the breads to a minimum.

the most important part is you need to know how many calories you are putting into your body. And make sure its enough to support your daily activities.

If you are cutting, keep it at around a 20% deficit in calories, no less, and if you are bulking, start at around 500 calories over maintence.
 
Ok, Thanks a lot guys and gals.... I REALLY appreciate it!

I have a much better idea on how to eat now that I'm lifting and excercising. Just by eating more and healthier I feel better after my workouts already. I over did it a little this evening but I'll recover...

I can't thank y'all enough. really...
 
Well, I’m eating better and I feel great.

Thanks for all of y'alls help!

My diet looks a little like this:

Muscle Milk (Chocolate) pre workout
Cliff Bar Post workout
Chicken Salad, Chips & Milk - Lunch
Cliff Bar - Linner
Smoked pork loin w/ coleslaw, tater salad & baked beans - Diner
Popcorn (no Butter w/ lite salt) - snack

Today was a chest & Bi's day so my schedule looked like:

Incline Bench
Decline Bench
Flat Bench
Seated DB Curls
Standing BB Curls
Preacher Curls
Mowing
the lawn
1 mile jog / walk for lunch
Stretching throughout the day.

I know that its not perfect but I have to say that I feel 100% better and I can already see an improvement.

Any suggestions?
 
Well, I have never heard of a "chest and Bi's" day

You should either focus on a full body workout that utilizes compound excersizes, or some kind of "push/pull". Your workout is a bit of both but a lot of neither.

I am hoping that you don't have a "back and tri's" day.

search the weightlifting forum, lots of info on push/pull or full body.
 
That's also too many chest excercises. Doing flat, incline and decline bench in the same day will get you nowhere. Just pick one (incline or flat preferably) and stick with it for a month. Then switch to the other. You're overtraining and probably doing more damage to your muscles than stimulating growth.
 
Muscle Milk (Chocolate) pre workout no pre workout carbs??
Cliff Bar Post workout wrong kind of carbs post workout, and no protein!
Chicken Salad, Chips & Milk - Lunch NO CHIPS!
Cliff Bar - Linner ditch the damn bars dude
Smoked pork loin w/ coleslaw, tater salad & baked beans - Diner carb heavy at the wrong time, and you're mixing the fatty dressing in coleslaw with carbs
Popcorn (no Butter w/ lite salt) - snack again you're not eating any protein
Click to expand...

too much chest work in one session, and the problem with chest/biceps day, is your biceps will not be recovered for the back workout that probably comes the next day...and I'm guessing you pair back with triceps...which won't be recovered from all the chest pressing you did.
 
You must log in or register to reply here.
Back
Top