Help Please, something is not right

Hey Guys,



I have been reading through your forumn and find it a amazing source of information that is helping me a lot, I do require a little help to make sure I am on the right path to build muscle if you could give me some advice it would be extremely appreciated.





I am 23 years old and have been lifting four about 4 years on and off and 1 year seriously while watching my diet, and love the sport of budybuilding and feeling fit and strong. I have a background of swimming and iron man training and have always kept fit. I am 5 ft 10in and weight of 91kgs, prob about 14% BF. I am happy with my fat levels but want to build muscle but not sure if I am eating enough and possibly over training so I wll list my diet and routine below:



MON- Chest and Bis

TUES – Running (sprinting up stairs and boxing training 45mins max)

WED – Back and Traps

THUR – Cardio Running (but feel like I should be resting)

FRI – Shoulders and Tris

SAT – Legs morning, sprint/interval training afternoon (45mins max)

SUN – Rest



I do volume training, 4 sets of each exersice 10 – 12 reps with a high intensity, but controlled repititions, I do this because it seems to be working for me and I love the feeling of 10 reps compared to 3 rep range, I can feel the muscle working.





Mon – chest and bis

Flat bench press

Incline dumbell press

Decline dumbell press

Cable flys

Standing barbell curls

Concentrated curls

Dumbell curls with dumbell vertical



Wed – Back and Traps

Deadlifts

Lat pulldown

Bent over T bar Rom

Seated row

Dumbell shrugs



Fri – Shoulders and Tris

Clean and press

Seated dumbell press

Lateral rases

Upright row

Dips

Skull crushers

Cable extensions



Sat – Legs

Dumbell Squat

Hack Squat

Lunges

Leg Extension

Calf Raises









My diet looks like this



7.00 AM – 1 cup oatmeal 4 eggs abd 2 egg whites

10.00AM – ½ cup brown rice a little salad and 3 kangaroo sausages (30g protein no fat) apple

1.00PM – 2 cups green veggies and 3 kangaroo sausages (30g protein no fat) + orange

3.00PM – 1 cup brown rice and can of tuna (40g protein)

4.00PM Bannana + Workout 1HR max

5.00PWO – 1 can of baked beans and can of tuna (40 gprotein)

7.00PM – 2 cups of veggies 300g chicken breast

9.00pm – 250G low fat cottage cheese and 4 egg whites



I do not take any supplements or steroids, I cant as I have depression and anxiety and it aggrivates my condition.



I have been feeling a bit run down and I know something in my diet or training is not right, if you could giveme some advice it would be sooo much appreciated.



Thank you for your time..

Also i for got to mention i am a estimator and work in a office so i dont use many calories during the days, i dont know my macros or calorie requirements..

i need a 3500cl diet to bulk as i worked out that my maintance is 3100.. Does this sound right?>

goota love the kanga bangers. Well ur diet looks pretty gud. id up the carbohydrates a little because of your running and take thursday off dude. have a rest, thats why u mite not be growing

Kanga Bangers are awesome...
thanks for your advice mate..

Kanga Bangers sounds really good...30g protein and no fat sausage! wow...

Quote:

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Originally Posted by hoax1

Hey Guys,



I have been reading through your forumn and find it a amazing source of information that is helping me a lot, I do require a little help to make sure I am on the right path to build muscle if you could give me some advice it would be extremely appreciated.





I am 23 years old and have been lifting four about 4 years on and off and 1 year seriously while watching my diet, and love the sport of budybuilding and feeling fit and strong. I have a background of swimming and iron man training and have always kept fit. I am 5 ft 10in and weight of 91kgs, prob about 14% BF. I am happy with my fat levels but want to build muscle but not sure if I am eating enough and possibly over training so I wll list my diet and routine below:



MON- Chest and Bis

TUES – Running (sprinting up stairs and boxing training 45mins max)

WED – Back and Traps

THUR – Cardio Running (but feel like I should be resting)

FRI – Shoulders and Tris

SAT – Legs morning, sprint/interval training afternoon (45mins max)

SUN – Rest



I do volume training, 4 sets of each exersice 10 – 12 reps with a high intensity, but controlled repititions, I do this because it seems to be working for me and I love the feeling of 10 reps compared to 3 rep range, I can feel the muscle working.





Mon – chest and bis

Flat bench press

Incline dumbell press

Decline dumbell press

Cable flys

Standing barbell curls

Concentrated curls

Dumbell curls with dumbell vertical



Wed – Back and Traps

Deadlifts

Lat pulldown

Bent over T bar Rom

Seated row

Dumbell shrugs



Fri – Shoulders and Tris

Clean and press

Seated dumbell press

Lateral rases

Upright row

Dips

Skull crushers

Cable extensions



Sat – Legs

Dumbell Squat

Hack Squat

Lunges

Leg Extension

Calf Raises









My diet looks like this



7.00 AM – 1 cup oatmeal 4 eggs abd 2 egg whites

10.00AM – ½ cup brown rice a little salad and 3 kangaroo sausages (30g protein no fat) apple

1.00PM – 2 cups green veggies and 3 kangaroo sausages (30g protein no fat) + orange

3.00PM – 1 cup brown rice and can of tuna (40g protein)

4.00PM Bannana + Workout 1HR max

5.00PWO – 1 can of baked beans and can of tuna (40 gprotein)

7.00PM – 2 cups of veggies 300g chicken breast

9.00pm – 250G low fat cottage cheese and 4 egg whites



I do not take any supplements or steroids, I cant as I have depression and anxiety and it aggrivates my condition.



I have been feeling a bit run down and I know something in my diet or training is not right, if you could giveme some advice it would be sooo much appreciated.



Thank you for your time..

---

before getting into specifics, couple things about your 'run-down' feeling:

-you don't have to say the specific condition or medication, but are you currently taking any psychiatric meds? i know from personal experience, and my pharmacy degree that psych meds, esp. anti-depressants, mess with you...a lot. Most screw up how your body metabolizes sugar, many have fatigue/lethargy as a side effect, and many give indigestion. Anti-anxiety pills also mess with your metabolism, make you tired, and affect your REM sleep.

-I think volume training can only be done with success if you really eat like a horse, esp. pro and carbs. It also requires you to really monitor your progress, b/c overtraining can happen very quickly. Rest is paramount.