Thread: running out of gas
06-15-2005, 11:04 AM #1
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
1 cup eggbeaters
1 whole egg
2 strips turkey bacon
1 tblsp flax
6oz chicken breats (after cooked)
2 tblsl ranch dressing
1 cup green beans
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
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
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
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
06-15-2005, 11:06 AM #2
Maybe some oats w/ breakfast.
06-15-2005, 11:09 AM #3
maybe your over-training a touch.
06-15-2005, 11:09 AM #4
Why would you consume carbs post cardio
06-15-2005, 11:12 AM #5Originally Posted by Maraxus
06-15-2005, 11:13 AM #6
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!
06-15-2005, 11:14 AM #7Why would you consume carbs post cardio
Eggs and Turkey Bacon.
Sounds good to me.
06-15-2005, 11:23 AM #8Originally Posted by Giantz11
06-15-2005, 11:51 AM #9I was referring to Alphaman.
06-15-2005, 12:42 PM #10
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.
06-15-2005, 12:44 PM #11Originally Posted by arthurb999
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
06-15-2005, 12:53 PM #12Originally Posted by Crazylegs
read the cutting sticky again.....
06-15-2005, 12:58 PM #13
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
06-15-2005, 04:05 PM #14Originally Posted by Crazylegs
06-15-2005, 04:29 PM #15
you need ssome carbs about 45min after cardio, after this time frame your fat burning is done
06-15-2005, 09:14 PM #16
B-12 will boost ur energy ... try spliting up the dosage to see if it helps with ur fatige int he after noon...
06-15-2005, 10:30 PM #17
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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