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  1. #1
    Crazylegs's Avatar
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    running out of gas

    During my w.o doesnt matter which one my ass starts dragging. Granted I am cutting and expect a little of this. I get about 8-9 hrs sleep everynight and my diet is spot on (I will post) Even with the use of eca I am not pushing as hard as I would like to be. Any suggestions would be appreciated.

    Morning cardio on an empty stomach 45 minutes. All meals are about 2.5 hrs apart. I am 6'2'' 240 lbs 12-13% bf

    meal 1;
    1 cup eggbeaters
    1 whole egg
    2 strips turkey bacon

    meal 2;
    50gms pro
    1 tblsp flax

    meal 3;
    6oz chicken breats (after cooked)
    2 tblsl ranch dressing
    1 cup green beans

    meal 4:
    same as 3 or shake with flax

    pre-w.o on non w.o days I skip this
    1 large apple

    pwo: on off days 8 oz chick and about 1/4 cup rice
    100gms dex
    50 gms pro

    ppwo: On off days pro/fat shake
    2 cups oats
    8 oz chicken breast

    I use rala acetyl carnitine eca and I drink about 1.5-2 gals of water, but come the afternoon I am pooped. I also have a few cups of strong green tea as well. My w.o is quick and intense as follows

    day1 back
    bb rows 6-8 reps 4 sets
    pull downs 12 reps 4 sets
    dl's 10 reps 4 sets
    shrugs 15-reps 4 sets

    day 2 chest
    incline db 6-8 reps 4 sets
    flat db (same as above)
    fly's 15 reps 4 sets
    cable crunches 20 reps 4 sets
    weighted leg lifts 15-20 4 sets

    day3 off

    day 4 legs/calves
    swoles leg routne
    clave raises 15 reps 4 sets

    day5 shoulders and arms
    side lateral raises 15 reps 4 sets
    military press 6-8 reps 4 sets
    bb curl 6-8 reps 4 sets
    hammer curls 6-8 reps 4sets
    close grip bp 6-8 reps 4 sets
    weighted dips 6-8 reps 4 sets

    Let me know what you think could help me in energy

  2. #2
    alphaman's Avatar
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    Maybe some oats w/ breakfast.

  3. #3
    alphaman's Avatar
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    maybe your over-training a touch.

  4. #4
    Maraxus's Avatar
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    Why would you consume carbs post cardio

  5. #5
    alphaman's Avatar
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    Quote Originally Posted by Maraxus
    Why would you consume carbs post cardio
    You can give it 30 min b4 you eat if you want, but EPOC(the fat burning process, post-cardio) isn't really there unless you put your body into an anaerobic state during cardio (HIIT cardio).

  6. #6
    Giantz11's Avatar
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    I'm on a very similar program ......The apple helps alot for me, other than that you prolly just gotta try and make due.....how's the quality of sleep for you? perhaps some melatonin or zma beofre bed could help this out!

  7. #7
    Giantz11's Avatar
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    Why would you consume carbs post cardio
    I didn't see any carbs post cardio

    Egg Beaters
    Eggs and Turkey Bacon.

    Sounds good to me.

  8. #8
    Maraxus's Avatar
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    Quote Originally Posted by Giantz11
    I didn't see any carbs post cardio

    Egg Beaters
    Eggs and Turkey Bacon.

    I was referring to Alphaman.

  9. #9
    Giantz11's Avatar
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    I was referring to Alphaman.
    Sorry, I'm a moron and missed that!

  10. #10
    arthurb999's Avatar
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    I'd split up the workouts... shoulders and arms are tough for one day. Not sure if this is in order but do the heavy ones first. For example, start with deads... then pulldowns, etc... it looks like you end with deads here.

  11. #11
    Crazylegs's Avatar
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    Quote Originally Posted by arthurb999
    I'd split up the workouts... shoulders and arms are tough for one day. Not sure if this is in order but do the heavy ones first. For example, start with deads... then pulldowns, etc... it looks like you end with deads here.

    When I am done with dl's I am just about spent. I like ot pre exhaust just to change my w.o a little during cutting

  12. #12
    IronFreakX's Avatar
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    Quote Originally Posted by Crazylegs
    During my w.o doesnt matter which one my ass starts dragging. Granted I am cutting and expect a little of this. I get about 8-9 hrs sleep everynight and my diet is spot on (I will post) Even with the use of eca I am not pushing as hard as I would like to be. Any suggestions would be appreciated.

    Morning cardio on an empty stomach 45 minutes. All meals are about 2.5 hrs apart. I am 6'2'' 240 lbs 12-13% bf

    meal 1;
    1 cup eggbeaters
    1 whole egg
    2 strips turkey bacon

    meal 2;
    50gms pro
    1 tblsp flax

    meal 3;
    6oz chicken breats (after cooked)
    2 tblsl ranch dressing
    1 cup green beans

    meal 4:
    same as 3 or shake with flax

    pre-w.o on non w.o days I skip this
    1 large apple

    pwo: on off days 8 oz chick and about 1/4 cup rice
    100gms dex
    50 gms pro

    ppwo: On off days pro/fat shake
    2 cups oats
    8 oz chicken breast

    I use rala acetyl carnitine eca and I drink about 1.5-2 gals of water, but come the afternoon I am pooped. I also have a few cups of strong green tea as well. My w.o is quick and intense as follows

    day1 back
    bb rows 6-8 reps 4 sets
    pull downs 12 reps 4 sets
    dl's 10 reps 4 sets
    shrugs 15-reps 4 sets

    day 2 chest
    incline db 6-8 reps 4 sets
    flat db (same as above)
    fly's 15 reps 4 sets
    cable crunches 20 reps 4 sets
    weighted leg lifts 15-20 4 sets

    day3 off

    day 4 legs/calves
    swoles leg routne
    clave raises 15 reps 4 sets

    day5 shoulders and arms
    side lateral raises 15 reps 4 sets
    military press 6-8 reps 4 sets
    bb curl 6-8 reps 4 sets
    hammer curls 6-8 reps 4sets
    close grip bp 6-8 reps 4 sets
    weighted dips 6-8 reps 4 sets

    Let me know what you think could help me in energy
    your not gett ANY carbs pre-workout cept that damn apple , try adding oats/whey b4 workout or make meal 2 and/or3 pro carb and make the last pro/fat not pro carb
    read the cutting sticky again.....

  13. #13
    IronFreakX's Avatar
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    oh my bad didnt read that bout the last meal.....

    on non workout days ur getting little carbs i add 2 pro/carb meals on non-workout days also on non -workout days if ur gonna have some carbs make em a low GI carb not rice which scores approx 90

  14. #14
    arthurb999's Avatar
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    Quote Originally Posted by Crazylegs
    When I am done with dl's I am just about spent. I like ot pre exhaust just to change my w.o a little during cutting
    Got ya... give it a try though and see if you're still out of gas. I'm dieting now as well and if I did pullups and tbar first, by the time I got to deads I'd be toast. Also, dieting just does that to ya... I've lost some strenght but am looking leaner so mission accomplished.

  15. #15
    HOLLYWOOD's Avatar
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    you need ssome carbs about 45min after cardio, after this time frame your fat burning is done

  16. #16
    inevitable's Avatar
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    B-12 will boost ur energy ... try spliting up the dosage to see if it helps with ur fatige int he after noon...

  17. #17
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    I run the same split and meal ticket when cutting for the mot part.

    As far as your diet is concerned I would just keep following protcol. You can have up to 25 grams of carbs in your prework out shake(Meal 4).

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