Hey Guys
I’m new here and looking for some tips to aid my training as I keep hitting a wall, let me explain.
I have been cutting/losing weight since October/November 08 until now, through lots of exercise and what I think is a well controlled diet. However lately every 2 weeks or so I have got serious cravings for fatty foods and eating to the point where my stomach hurts so much I cannot move. I have no idea why I get these feelings. Between October and January/February I managed to lose 10kg dropping from 90.3 Kg down to 79.6Kg I weigh myself every morning before breakfast. Since then I have been getting these cravings and feeling tiered and my weight has slowly started to increase again. This last 8 days I have also suffered from a chest infection so have been taking antibiotics, yet I have no energy to achieve anything and have spent most of the days sleeping on the sofa. When should I start training again?
I’m 23 and a Great Britain trials rider, my site shows more what I do, unfortunately my sport isn’t big enough to get dieticians, coaches etc so it’s all done on my own back. I have a pretty good knowledge of diet, physiology etc I am studying it at Loughborough Uni.
As for training at the peak I was doing 3 sessions a day, Cardio before breakfast, training on the bike in the day and weights in the evening. I have tried to cut this back a little recently. As for rest days I really struggle to find anything to do to take my mind off training. The goal of the training is to cut fat while building lean muscle, I know this is not an ideal combination but lets see.
A typical training week would be,
Monday: 7am, 40minute run, 8.30 pm weights (arms, 1 hour 30)
Tuesday: 7am 40 minutes swim, 1pm bike training (4-5 hours), 8.30pm weights (legs, 1 hour 30)
Wednesday: 1pm Bike training 6-7 hours, then gym staright after for core/ab work, 1 hour 30
Thursday: 7am 40 minute run, 8.30pm weights (arms, 1 hour 30)
Friday: 7am 40 minute run, 1pm bike session (4-5 hours), 8.30 pm weights (legs, 1 hour 30)
Saturday: 7am 40 minute swim, 6pm weights (abs/core, 1 hour 30)
Sunday: 9am bike session 6-7 hours, 6pm weights (arms, 1 hour 30)
Saturday is my attempted rest day but if I try and do nothing I just eat.
As for diet I like to think I’ve got it pretty sorted but maybe it is lacking calories or supplements the main thing I have been reading up on is Iron deficiency and have been toying with the idea of getting some.
Typical Diet:
6.30 am: Thermabol, Protein Shake with skimmed milk. An orange, vitamin c tablet, HMB tablet.
7.40 am: 60g oats with raisins, 1 whole egg and 3 egg whites scrambled, apple.
10.40am: 170g fat free yogurt with 200g tinned fruit, peaches or pineapple.
1 pm: 130g of fish or chicken breast or steak(rarely), 50g wholegrain rice, 200g chopped frozen vegetables. Thermabol. Piece of fruit.
5.30/6pm: Salad, lettuce, red peppers, red onion, spring onion, half a small avocado, 1 tomato, 1 tin of tuna, olive oil and balsamic vinegar. Piece of fruit after.
8pm: pre training, PHD synergy protein shake, (similar to maximuscle cyclone) made with skimmed milk. Thermabol, HMB
10pm: post training shake Phd synergy, HMB.
10.30pm: 125g Quark.
11pm: ZMA capsules
It changes ever so slightly day to day depending on times of training sessions etc. I’m wondering if there is enough calories and also whether there is too much salt. There’s also a lack of red meat I can only have steak maybe once a week so maybe the iron supplement would be good?
Any help would be great, what to do on days off to rest, how to stay focused, how to cut my number of training sessions down? My Goal is to win a competition in Spain on the 2-4th May I have 2 competitions in this country the 2 weekends before that to prepare, so maybe some kind of program for the next 5 weeks?
I’m new here and looking for some tips to aid my training as I keep hitting a wall, let me explain.
I have been cutting/losing weight since October/November 08 until now, through lots of exercise and what I think is a well controlled diet. However lately every 2 weeks or so I have got serious cravings for fatty foods and eating to the point where my stomach hurts so much I cannot move. I have no idea why I get these feelings. Between October and January/February I managed to lose 10kg dropping from 90.3 Kg down to 79.6Kg I weigh myself every morning before breakfast. Since then I have been getting these cravings and feeling tiered and my weight has slowly started to increase again. This last 8 days I have also suffered from a chest infection so have been taking antibiotics, yet I have no energy to achieve anything and have spent most of the days sleeping on the sofa. When should I start training again?
I’m 23 and a Great Britain trials rider, my site shows more what I do, unfortunately my sport isn’t big enough to get dieticians, coaches etc so it’s all done on my own back. I have a pretty good knowledge of diet, physiology etc I am studying it at Loughborough Uni.
As for training at the peak I was doing 3 sessions a day, Cardio before breakfast, training on the bike in the day and weights in the evening. I have tried to cut this back a little recently. As for rest days I really struggle to find anything to do to take my mind off training. The goal of the training is to cut fat while building lean muscle, I know this is not an ideal combination but lets see.
A typical training week would be,
Monday: 7am, 40minute run, 8.30 pm weights (arms, 1 hour 30)
Tuesday: 7am 40 minutes swim, 1pm bike training (4-5 hours), 8.30pm weights (legs, 1 hour 30)
Wednesday: 1pm Bike training 6-7 hours, then gym staright after for core/ab work, 1 hour 30
Thursday: 7am 40 minute run, 8.30pm weights (arms, 1 hour 30)
Friday: 7am 40 minute run, 1pm bike session (4-5 hours), 8.30 pm weights (legs, 1 hour 30)
Saturday: 7am 40 minute swim, 6pm weights (abs/core, 1 hour 30)
Sunday: 9am bike session 6-7 hours, 6pm weights (arms, 1 hour 30)
Saturday is my attempted rest day but if I try and do nothing I just eat.
As for diet I like to think I’ve got it pretty sorted but maybe it is lacking calories or supplements the main thing I have been reading up on is Iron deficiency and have been toying with the idea of getting some.
Typical Diet:
6.30 am: Thermabol, Protein Shake with skimmed milk. An orange, vitamin c tablet, HMB tablet.
7.40 am: 60g oats with raisins, 1 whole egg and 3 egg whites scrambled, apple.
10.40am: 170g fat free yogurt with 200g tinned fruit, peaches or pineapple.
1 pm: 130g of fish or chicken breast or steak(rarely), 50g wholegrain rice, 200g chopped frozen vegetables. Thermabol. Piece of fruit.
5.30/6pm: Salad, lettuce, red peppers, red onion, spring onion, half a small avocado, 1 tomato, 1 tin of tuna, olive oil and balsamic vinegar. Piece of fruit after.
8pm: pre training, PHD synergy protein shake, (similar to maximuscle cyclone) made with skimmed milk. Thermabol, HMB
10pm: post training shake Phd synergy, HMB.
10.30pm: 125g Quark.
11pm: ZMA capsules
It changes ever so slightly day to day depending on times of training sessions etc. I’m wondering if there is enough calories and also whether there is too much salt. There’s also a lack of red meat I can only have steak maybe once a week so maybe the iron supplement would be good?
Any help would be great, what to do on days off to rest, how to stay focused, how to cut my number of training sessions down? My Goal is to win a competition in Spain on the 2-4th May I have 2 competitions in this country the 2 weekends before that to prepare, so maybe some kind of program for the next 5 weeks?