- This topic has 7 voices and 20 replies.
-
Posts
-
I have been feeling fatigued, weak, and low on energy lately. It's hard for me to accept “overtraining” is the case, but I am starting to feel that is what's happened. Are there any methods you can suggest to help aid in recovery? I believe I've taxed my central nervous system.
What kind of training program are you running? What's your athletic background? What do your carb nites consist of? How often? What's your BW and BF% and what does your macro/cal breakdown look like?
I assume CNS in the topic stands for diet being Carb nite?You can't handle near the volume while on CNS, your nervous system does need glucose to recover as well, not just muscles. So if on Carb nite, you may need to lower your training volume
From Januray-August: weight lifting 4 days per week, HIIT on the other 2 days, and 1 day off per week. I have been in calorie defecit (1500 calories) on non weight lifting days and surplus (2200 calories) on weight lifting days. For the Last 2 months I have been weight training 5-6 days per week on a high protein/ high fat diet/ very low carb with undulating periodization. I was doing a Horizontal Pull/ Push/ Squat (all 4x10) and then 2nd half of workout was Vertical Push/Pull/ Hip Dominant Movement (all with 5x5). Then the next day would be the same workout but 5x5 for the horizontal and 4x10 for the vertical... and so forth for the following days. I am 170 lbs and am at 12%. Higher protein diet with higher fats and ultra low carb. Huge blowout on Carb Nights - 1 per week - like HUGE... But I am usually hungry all day everyday otherwise. I was obese (270 lbs at my fattest) up until I was 22 and then dropped down to 160 and now up to 170 as I have gained some muscle. Now at age 27. Good sleep 7 hours average per night. Whole foods. 1.5 g per body weight protein and around 120 g fats daily. I find it hard to take an off day as I feel that the food I eat will be stored as fat if I don't give it a job to do
During the months of January I was eating 190 carbs per day on weight lifting days and 50 on non-weight training days. The last 2 months have been ULC though
you think its a matter of getting some carbs in the diet? I don't feel sick or anything… Just tired and low energy. I still want to lift weights and have motivation to do so, but leading up to my workouts I am “moving slow” all day
And if you add carbs back into the diet, I'd suggest reading the Renaissance diet book to have an idea on how to structure a diet with carb amounts based on various training volumes and goals
Sounds like you are accumulating fatigue at a higher rate than you are recovering. While this is the path to a overtrained state, I doubt you are actually there.I would reduce your training load for the next week. I would also get more sleep if possible. 7 hours is not enough if you are training hard. I would get more like 8.5 hours a night.
And if you add carbs back into the diet, I'd suggest reading the Renaissance diet book to have an idea on how to structure a diet with carb amounts based on various training volumes and goals
Did you buy the book?I considered it when it was on sale, but I'm kind of hot and cold on some of the things RP throws out. (Light years beyond the "Eat to Perform" guy though)
And if you add carbs back into the diet, I'd suggest reading the Renaissance diet book to have an idea on how to structure a diet with carb amounts based on various training volumes and goals
Did you buy the book?I considered it when it was on sale, but I'm kind of hot and cold on some of the things RP throws out. (Light years beyond the "Eat to Perform" guy though)
Yeah, I have it.While some of if I don't agree with, it's by far the most practical book on how to set up and structure a diet.
I'd say you're probably just too low on calories and don't have enough rest days. I did 3 months of really strict PSMF earlier this year eating 1000-1500 calories a day and training 4-5 days a week. I never felt overtrained but fucking hell I felt like shit. Lethargic, sluggish and so on. I would generally finish training in the morning, stumble home and crawl back into bed.
Sounds Good. I started Carb Nite a few weeks back. I did the 10 day prep phase, followed by a week of ULC and then had a carb nite again. 2 days after that carb nite I tried a day CBL style – had a massive carb load following a ULC Day and a huge upper body workout – started backloading carbs after that workout. Could I just continue from here on CBL without having to do 10 days of prep again? I have been ULC for 2 months now with a couple of carb blowout days (no more than once a week other than this last one I mentioned), but I am trying to decide if I should try and lose as much body fat as possible before I begin CBL or if the body fat will take care of itself as I stick to the program. I know I am not more than 15% BF.
You must be logged in to reply to this topic.