diet/overtraining question.. need some input

Discussion in 'Fitness & Nutrition' started by crucialkc, Feb 20, 2008.

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  1. crucialkc

    crucialkc the earth is flat

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    so I have been feeling extremely tired/sick/annoyed lately. Muscles are more sore than usual, joints are sore.. etc. all the signs of overtraining

    trying to gain some size. should I increase calories to compensate for the higher volume and help with recovery or should I just lower the volume?

    these are all estimated amounts of sets I do for each bodypart:

    monday - chest: 13 (8-10 of these sets are pressing movements)
    tuesday - back: 16
    wednesday - OFF
    thursday - shoulders/traps: 12 for shoulders (7 of these sets are pressing movements), 4 for traps
    friday - biceps/triceps: about 8-10 each

    ~75sec rests between all sets. obviously these are gonna differ a bit depending on the exercise.. but that's an average rest period.

    oh and before anyone says anything, I've been recovering from a knee injury. I finally feel recovered and am looking to finally be able to do legs again for the first time in a long time next week.

    anyway, do these #'s seem pretty high?
     
  2. maxxpower

    maxxpower OG Lauren Crew - Observer OT Supporter

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    How about telling us your size, calorie intake, diet breakdown?
     
  3. crucialkc

    crucialkc the earth is flat

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    HIGH DAY (M, F)

    meal 1:
    5 egg whites
    2 cups rice
    multivitamin
    2g fish oil


    meal 2:
    4oz chicken breast
    2 cups rice
    ½ can green beans
    multivitamin
    2g fish oil


    meal 3 (post-workout):
    7g Creatine Monohydrate
    1 gatorade
    1.5 scoops whey protein isolate


    meal 4:
    4oz chicken breast
    2.5 cups rice
    ½ can green beans


    meal 5:
    5oz chicken breast
    1.5 cups rice
    ½ can green beans
    multivitamin
    1g fish oil



    208p/396c/16f = 2653 calories







    LOW DAY (W, S, Sn)

    meal 1:
    4g Beta Alanine
    5g Creatine Monohydrate
    1 scoop whey protein isolate

    meal 2:
    4 eggs
    3 egg whites
    ¾ cup oats
    multivitamin
    2g fish oil


    meal 3:
    5oz chicken breast
    ½ can green beans
    1 tbsp peanut butter
    multivitamin
    2g fish oil


    meal 4:
    5oz chicken breast
    ½ can green beans
    1 tbsp peanut butter


    meal 5:
    6oz ground beef or steak
    ½ can green beans
    multivitamin
    1g fish oil

    meal 6:
    6oz ground beef or steak
    ½ can green beans



    251p/49c/82f = 2022 calories




    MED DAY (T, Th)

    meal 1:
    2 eggs
    3 egg whites
    1 cup rice
    multivitamin
    2g fish oil


    meal 2:
    5oz chicken breast
    1 cup oats
    multivitamin
    2g fish oil


    pre-workout:
    BCAA's (sipped on pre and during workout)

    meal 3 (post-workout):
    7g Creatine Monohydrate
    1 gatorade
    1.5 scoops whey protein isolate


    meal 4:
    6oz chicken breast
    1.5 cups rice
    ½ can green beans
    multivitamin
    1g fish oil


    meal 5:
    5oz chicken breast
    ½ can green beans
    1 tbsp peanut butter


    223p/196c/35f = 2065 calories
     
  4. crucialkc

    crucialkc the earth is flat

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    I felt like this before, so I upped my calories. I think I have gained more fat than I'd like.. but that's expected as I'm trying to put on some size and stay as lean as possible. unfortunately, I've gone from ~9-10% to prob around 13% ish. It's weird though, because I have fat around my stomach and stuff, but I still get insane vascularity in the gym (all while drinking 1 to 1 1/2 gallons of water per day).

    I think I might change my diet/routine to something like this:

    M - Legs (Med Carb Day---will be a High day once I add in the necessary amount of volume, but for now I'm gonna start working them out lightly)
    T - Chest (High Carb Day)
    W - Back (Med Carb Day)
    Th - Off (Low Carb Day)
    F - Shoulders/Arms (High Carb Day)
    S & Sn - Off (Low Carb Days)
     
    Last edited: Feb 20, 2008
  5. crucialkc

    crucialkc the earth is flat

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    andrew plamondon, I saw you lurking. come back and post ya putzzzz
     
  6. maxxpower

    maxxpower OG Lauren Crew - Observer OT Supporter

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    Everything seems to check out.
    Maybe slow down on the weights and increase the cardio until your BF gets to your goal then bring up the weights again.
    As long as your food/protien and training is inline, you should retain some good size from muscle mem.
     
  7. maxxpower

    maxxpower OG Lauren Crew - Observer OT Supporter

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    Maybe slow down on the heavy carb days and steady it out at around 120g of carbs for 4 weeks while doing cardio.
    Not sure why your recovery is taking so long.
    Are you sleeping good?
     
  8. crucialkc

    crucialkc the earth is flat

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    nah.. I think I might have sleep apnea. I have thought this for quite sometime actually.. should really get that checked out.

    I'm not morbidly obese or anything, I'm just not used to carrying this much fat around. Like I said, I still have some decent vascularity, so I can't be too fat. I mean, I get veins in my traps.. haha

    I just have this problem where I seriously get myself to this point at least every 2 months or so.. at least it seems that frequent to me. always have to take a week off or two and then I'm all better. I would rather just figure out what the problem is so I don't have to take pussy breaks all the time
     
  9. maxxpower

    maxxpower OG Lauren Crew - Observer OT Supporter

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    Have you tried ephedrine?
     
  10. crucialkc

    crucialkc the earth is flat

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    yeah. ec stack.. I barely respond to stims. when I was doing the ec stack, I could take 300mg caffeine and some ephedrine and go to sleep 20 min later. I have even tried cycling stimulants before and I'm just unresponsive to the ones I've tried.. or at least not as responsive as most people. (I'm not a stim junkie or anything so it's not like I previously built up an immunity, either)
     
  11. Genghis.Tron

    Genghis.Tron New Member

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    It's the important part. I think it's normal if you train more or less seriously. Maybe deload during a week, if it's still not better, get a week off.

    Maybe get checked for sleep apnea if you think you have it, or any kind of sleep disorder (restless legs and so on). But I think that you just have to learn to listen to your body which shows the first signs of having too much stress (either physical or mental).
     
  12. Abomb

    Abomb New Member

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    need more food naygar
     
  13. crucialkc

    crucialkc the earth is flat

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    thanks man. I really feel like I have gotten more in tune with my body and that I know when I'm overtraining.. I wish I could figure out how to bust through this problem though. It's not like I'm lazy... all of these "symptoms" get to be pretty overwhelming though. I will definitely check out the sleep apnea.
     
  14. michael

    michael FLORIDA > *

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    .
     
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