Over training???

[joecrx]

Hey guys I'm
6'1
245lbs
30

My diet is pretty well set up due to the great help from the diet section, however....I seem to find myself wanting to train everyday and feel guilty when my life(wife and 1 year old daughter) forces me to miss a day. Today for the first time I found myself kind of struggling with my workout when it is usually high intensity with minimal rest between sets. Even had to drop a few pounds on certain exercises to complete sets. Am I over training. Is this bad? What do you guys recommend? I usually do cardio in the morning on an empty stomach 3-4 times a week( low intensity walking 30 min).
Day 1
chest/shoulders

day 2
back/arms

day 3
legs

thanks.

[bigslick7878]

Hey guys I'm
6'1
245lbs
30

My diet is pretty well set up due to the great help from the diet section, however....I seem to find myself wanting to train everyday and feel guilty when my life(wife and 1 year old daughter) forces me to miss a day. Today for the first time I found myself kind of struggling with my workout when it is usually high intensity with minimal rest between sets. Even had to drop a few pounds on certain exercises to complete sets. Am I over training. Is this bad? What do you guys recommend? I usually do cardio in the morning on an empty stomach 3-4 times a week( low intensity walking 30 min).
Day 1
chest/shoulders

day 2
back/arms

day 3
legs

thanks.

Do you take a day off? Repeat? What?

[xxxl83]

Volume? Intensity? Rest? any restoration work? eating enough? there are other factors than just a split.

xxxl83

[joecrx]

Yes, then I repeat. I rest 45 sec between sets and 2 min between exercises. All super sets, ex: day 1: incline chest press/seated overhead db press, hammer streight incline press/lat db raises etc. I train heavy and pyramid the weight up. 1 warm up set and 3-4 working sets of each I aim for 12 reps. Here is a copy of my current diet, I will be making some changes on Friday. I have adder 100gm sweet potato to the two chicken breast meals I believe meal 2 and 4. Her is a copy of my unmodified diet.
-NUMBERS OF CURRENT DIET

meal 1 7:00AM
2 packets plain instant oats
2 scoops eas whey
54.6/7.4/446/41.8

meal 2 10:00AM
250gm chicken breast
86.8/10/462/0

meal 3 12:15PM
1/2 cup brown rice
1 cup egg whites
3 oz lean beef
57.17/2.2/423/27.6

meal 4 2:45PM
250gm chicken breast
86.8/10/462/0

meal 5 5:00PM
2 scoops eas whey
On training days I add 2 packets instant plain oats to shake
NON TRAINING-46/4/240/6
TRAINING DAYS-54.6/7.4/446/41.8

Workout 5:30-6:30

6:31
2 SCOOPS EAS WHEY
46/4/240/6

meal 6 7:00
lean protein(tilapia/steak/chicken...)
medium garden salade(peper/cucumber/tomato/romaine)
1tbs olive oil
29.7/14.8/312/0.6

meal 7 9:30
2 scoops eas whey
5gm glutamine
46/4/240/6

TOTAL ON TRAINING DAYS

PRO-461.67
FAT-59.8
CAL-3031
CARB-123.8

Training is done minimum 5 days a week.

Day 1
Legs

Day 2
Chest/Shoulders

Day 3
Back/Arms

[Batt]

That is a lot of shakes.

[joecrx]

I actually eliminated the last meal shake with real food, tuna/mayo or lean beef/natty pb...etc

[Batt]

Good choice. I always eat real food instead of shakes when I can.

[Batt]

As far as hte overtraining goes. I would say listen to you body. If you are feeling worn out and the strength isn't there, take extra day off. Spend some time with the family instead.

[joecrx]

Thanks bro. It is still all a work in progress. trying to see what my body responds to the best. apprietiate all the help on this forum. How about my overtraining issue??? Any input? Anybody?

[the big 1]

Yes, then I repeat. I rest 45 sec between sets and 2 min between exercises. All super sets, ex: day 1: incline chest press/seated overhead db press, hammer streight incline press/lat db raises etc. I train heavy and pyramid the weight up. 1 warm up set and 3-4 working sets of each I aim for 12 reps. Here is a copy of my current diet, I will be making some changes on Friday. I have adder 100gm sweet potato to the two chicken breast meals I believe meal 2 and 4. Her is a copy of my unmodified diet.
-NUMBERS OF CURRENT DIET

meal 1 7:00AM
2 packets plain instant oats
2 scoops eas wheyhave egg whites here, maybe a yolk or two aswell
54.6/7.4/446/41.8

meal 2 10:00AM
250gm chicken breastyou have no energy source, add some healthy fats like nuts, or maybe some oil on your chicken
86.8/10/462/0

meal 3 12:15PM
1/2 cup brown riceGood meal
1 cup egg whites
3 oz lean beef
57.17/2.2/423/27.6

meal 4 2:45PM
250gm chicken breastagain you need some fat or low GI carbs for energy here
86.8/10/462/0

meal 5 5:00PM
2 scoops eas whey definately change this to a lean meat or fish, maybe tuna or chicken
On training days I add 2 packets instant plain oats to shake
NON TRAINING-46/4/240/6
TRAINING DAYS-54.6/7.4/446/41.8

Workout 5:30-6:30

6:31
2 SCOOPS EAS WHEYonce again, you need some energy here, high GI carbs preferably, maybe bananas or some other source of sugary fruit
46/4/240/6

meal 6 7:00
lean protein(tilapia/steak/chicken...)good meal
medium garden salade(peper/cucumber/tomato/romaine)
1tbs olive oil
29.7/14.8/312/0.6

meal 7 9:30
2 scoops eas wheychange this casien protien, or have beef or cottage cheese, definately a slow digesting protien here
5gm glutamine
46/4/240/6

TOTAL ON TRAINING DAYS

PRO-461.67
FAT-59.8
CAL-3031
CARB-123.8

Training is done minimum 5 days a week.

Day 1
Legs

Day 2
Chest/Shoulders

Day 3
Back/Arms

comments in bold

thats alot of protein imo, i would up you carbs and lower protien whilst still keeping calories the same, your engaging in a high intensity program which requires high energy levels, carbs are important...

the program is ok for a 3 day split... have you tried any other combinations of body parts ?

[joecrx]

meal 1 7:00AM
2 packets plain instant oats
2 scoops eas wheyhave egg whites here, maybe a yolk or two aswell
54.6/7.4/446/41.8

meal 2 10:00AM
250gm chicken breastyou have no energy source, add some healthy fats like nuts, or maybe some oil on your chicken
86.8/10/462/0
i HAVE ADDED 100GM SWEET POTATO HERE

meal 3 12:15PM
1/2 cup brown riceGood meal
1 cup egg whites
3 oz lean beef
57.17/2.2/423/27.6

meal 4 2:45PM
250gm chicken breastagain you need some fat or low GI carbs for energy here
86.8/10/462/0
I HAVE ADDED 100GM SWEET POTATO HERE

meal 5 5:00PM
2 scoops eas whey definately change this to a lean meat or fish, maybe tuna or chicken
On training days I add 2 packets instant plain oats to shake
NON TRAINING-46/4/240/6
TRAINING DAYS-54.6/7.4/446/41.8

Workout 5:30-6:30

6:31
2 SCOOPS EAS WHEYonce again, you need some energy here, high GI carbs preferably, maybe bananas or some other source of sugary fruit
46/4/240/6
i HAVE ADDED 2 PACKETS NATURAL INSTANT OATS HERE

meal 6 7:00
lean protein(tilapia/steak/chicken...)good meal
medium garden salade(peper/cucumber/tomato/romaine)
1tbs olive oil
29.7/14.8/312/0.6

meal 7 9:30
2 scoops eas wheychange this casien protien, or have beef or cottage cheese, definately a slow digesting protien here
5gm glutamine
46/4/240/6
I HAVE REPLACED WITH TUNA/MAYO OR LEAN BEEF/NATTY PB

TOTAL ON TRAINING DAYS

PRO-461.67
FAT-59.8
CAL-3031
CARB-123.8

[Damienm05]

Diet is good now with changes above but when initially posted in this thread, was still just as bed as when I first saw it.

[the big 1]

meal 1 7:00AM
2 packets plain instant oats
2 scoops eas wheyhave egg whites here, maybe a yolk or two aswell
54.6/7.4/446/41.8

meal 2 10:00AM
250gm chicken breastyou have no energy source, add some healthy fats like nuts, or maybe some oil on your chicken
86.8/10/462/0
i HAVE ADDED 100GM SWEET POTATO HERE

meal 3 12:15PM
1/2 cup brown riceGood meal
1 cup egg whites
3 oz lean beef
57.17/2.2/423/27.6

meal 4 2:45PM
250gm chicken breastagain you need some fat or low GI carbs for energy here
86.8/10/462/0
I HAVE ADDED 100GM SWEET POTATO HERE

meal 5 5:00PM
2 scoops eas whey definately change this to a lean meat or fish, maybe tuna or chicken
On training days I add 2 packets instant plain oats to shake
NON TRAINING-46/4/240/6
TRAINING DAYS-54.6/7.4/446/41.8

Workout 5:30-6:30

6:31
2 SCOOPS EAS WHEYonce again, you need some energy here, high GI carbs preferably, maybe bananas or some other source of sugary fruit
46/4/240/6
i HAVE ADDED 2 PACKETS NATURAL INSTANT OATS HERE

meal 6 7:00
lean protein(tilapia/steak/chicken...)good meal
medium garden salade(peper/cucumber/tomato/romaine)
1tbs olive oil
29.7/14.8/312/0.6

meal 7 9:30
2 scoops eas wheychange this casien protien, or have beef or cottage cheese, definately a slow digesting protien here
5gm glutamine
46/4/240/6
I HAVE REPLACED WITH TUNA/MAYO OR LEAN BEEF/NATTY PB

TOTAL ON TRAINING DAYS

PRO-461.67
FAT-59.8
CAL-3031
CARB-123.8

i like the new choices, i would definately go for beef in that last meal, but if tuna works for you dont change it...

[joecrx]

Thanks for all the input guys! But how about my original training question?
I used to do
legs/back
shoulders/tri's
chest bi's

i feel with the current split i lift less but certain muscles like my shoulders in my chest/shoulder day really get blasted to the point where it hurts to lift up my arm! f*****g feels awsome.

[xxxl83]

can you post your exact workout, the weight and, if you can your 1 rep max on as many exercises as you can so i can figure out %?

Clearly we have 2 different idea's of the same terminology because you can't train anything heavy in the 12 rep range ( I don't mean pounds because heavy is relative, i mean % of one rep max) ex. maybe 12 reps would fall somewhere in the 60% to 70% of your 1 rep max and that does not mean heavy.

Also what kind of rest are you getting at night?

With work, gym, and a wife and 1 yr old, I'd be willing to bet you are overtraining.

If you are not fully recovering maybe you should try to vary your training instead of going to the gym try sled dragging.

Do some restoration work instead of a workout get a deep muscle massage (I realize you might not have the time for a massage and the gym), try contrast showers, Ice baths, even some walking in a pool. Hot shower. Do a 1 set high rep body weight workout leave about 5-10 or so reps in the tank remember it's restoration.
If you have another physical activity you enjoy give that a go and hang up the weights for a workout or two a week.

Good luck,

xxxl83

[joecrx]

To be honest i dont know what my one rep max is.
And maybe i dont get enough rest, some nights only six hours as i wake up early to do my cardio. Problem is i have a goal to reach and have come a long way since being 320lbs but still know i have ways to go and wanna get there as soon as possible. So if you guys can guide me in the right direction i would be very greatful. I am nowhere near being a pro but do have some good techniques just probably the wrong approach/ program.

[xxxl83]

1. overtraining isn't gonna get you anywhere.
2. Sometimes you need to be realistic about you goals.
3. It's a marathon not a sprint.

Skipping a workout here or there, or changing your activities will actually benefit you not harm your results, especially if you are overtraining and I'm willing to bet you're definitely overtraing.

Look it's your call I gave you some pretty sound advice it's up to you if to want to put it to use or not.

xxxl83

[joecrx]

Absolutly. I thank you very much for all your advice. If i was not going to take it i would not be waisting my time here. I will incorperate a rest day on every fourth day, does that make sense or do you guys have some other stratagy for me?

[bigslick7878]

In general.....

I would not be training chest and shoulders same day. I guess by doing that you can squeeze more workouts in less days so you can do it all over again. Split it up.

5 days "minimum" so I guess you are training 6 days a week some too......no need for that whatsoever. 4 days a week, one body part once a week is plenty. You grow when you are resting, not when you are lifting.

I don't see much rest in your schedule.....at all. 2 days on 1 day off would probably work better.

[joecrx]

Noted. So should i keep my current split and do ex:

Chest/should
back/arms
off
legs
chest/should
off
back/arms
...etc...

Or

chest
should
off
back
arms
off
legs
...etc...

[Dukkit]

few things...

I feel that overtraining is hard to do if your diet is correct as well as getting the amount of sleep your body wants.

So with the tweaks in your diet that you were done above (which i concur with) you should def feel a difference

-One thing I would say.... I like to have lean beef with my Pre workout meal. Slower digesting protein along with natural creatine and some fats really help with your energy and such during the workout.
-I also do a small half scoop of whey as Im pretty much walking into the gym.

As for a training split... Something like this. Doesnt have to be exact but get a feel for it. Honestly my split changes every week basically. Getting legs done first is what I recommend though. Gets it outta the way and helps kick start the week with a burst of hormones and gh that leg training produces.

legs
chest
off
should/arms
back
off

Two days on and 1 day off is decent for getting rest and not having to spend so much time in the gym. Ive recently started to shorten my workouts. Im done lifting in 45 tops. I used to go 5 days a week. for an hour or 2. But Im seeing better gains now that Ive stopped that. Hit it hard and hit it quick. Keep up the intensity. Youll grow.

[joecrx]

Thanks for all the input guys. I am know on the right track.