OK, something's just not right...

[ScottyDog]

Hey gang. Been away from the boards for a while, but now I'm back.

So, here's my problem:

Been working out consistently for the last few months using DC technique. Once again I find myself in a slump. Initially, I can lift more each week, the muscles become less shakey lifting heavy weight, etc. Obviously, this is just my CNS adapting to the new stress of working out. Once I get past this phase, my strength increases somewhat after a few weeks, but I always plateau. My diet is not the best I know. But when I add more food, my belly grows, not my muscles. I workout with heavy weight 3 days a week(Mon/Wed/Fri). I work each muscle group until complete failure. I do Cardio 3 days a week(Tues,Thus,Sat) 45 minutes on the elliptical, 60-80% max HR. Sometimes I switch my Saturday workout to 20-30 minutes on the Heavybag/speedbag. Also, I surf 1-4 days during my lunch break(Mon-Thurs).

Here's my stats:
29
176 lbs
18% BF!?!?!?!

Workout:
Mon - Chest / Shoulders / Tri / Abs
Wed - Back / Shrugs / Bi / Abs
Fri - Legs / Calves / Abs

Here's my diet as of late:
morning:
3/4 cup oatmeal with 1/2 cup egg whites

snack:
1/2 can tuna with 3/4 cup 1% cottage cheese

lunch:
7 slices of turkey + 3/4 cup green grapes

after workout:
50g whey protein with 1 cup 1% milk
4g flaxseed oil
500mg Vit C
Multi vitamin

Dinner:
usually whatever the wife makes, but I make sure it's healthy. Usually chicken and rice.

before bed:
50g whey protein with 1 cup 1% milk

All day: Water, water, and more water.


Knowing this, I would think I would be in better shape than I'm in. Even when I don't work out my weight and BF stay the same! What gives?!?!

Here's the kicker: I'm tired, all the time. Even when I don't work out I'm always fatigued. Tried B12 shots, but they did nothing. On a scale of 1-100 my sex drive is about a 5. I've just started taking DHEA, which seems to be helping my sex drive a bit(could be the placebo effect).

I'm complete frustrated at this point. I seem to be getting zero return for all of my efforts. Can anyone help me out?

Thx!

[MFT81]

You havent been crusing, Im pretty familure with DC

when you platue you need to cruise, how long is up to you. when you go back to a blast phase you need to pick new exercises for each group.

I didnt look at your diet but I can tell your just overtrained, you said you tired all the time.

thats what the cruse part is all about. active recovery. you need to re-evaluate where you at with DC and either cruse or do a diff program and make sure your taking the apporpriate days off. maybe need to add an extra day later on.

[MFT81]

yeah bro you need to EAT,

your starving yourself between DC, Cardio, and surfing. thats why your tired.

what is your stats???

[HomesliceYEA]

the above poster has it right...DC SLAMS your CNS. Never do it for more than 7-8 weeks straight without taking 2 easy weeks

[ScottyDog]

Thanks for the responses.

That's the thing, I was eating almost 2x the amount of food above. Same thing, my weight shot up, but so did my BF. Since I sit behind a desk all day, I figured that was was simply eating way more calories than I was burning so I cut back. Now I'm eating half the calories and my BF is still high? I seem to be carrying the weight all in my belly area. My arms, legs and chest are slim/muscular. Could overtraining be the cause of this?

[SMCengineer]

Workout:
Mon - Chest / Shoulders / Tri / Abs
Wed - Back / Shrugs / Bi / Abs
Fri - Legs / Calves / Abs

Is this the same routine you have been following or have you changed it within the past few months?

[ScottyDog]

This is the routine I've been following for the last 3 months.

[SMCengineer]

This is the routine I've been following for the last 3 months.

Alright, I'll give you my thoughts. First off, your not following DC training. Second, if you've been lifting heavy for a few months then it's time for you to take a week off of training (no lifting and no cardio). During this week off follow your diet as if you were still lifting. When you come back to the gym, it's time to start a two week maintenance phase, meaning light weights and higher reps. Maybe something like 10x10. You will not progress over these two weeks, however when you come back to heavy weights your body should be fully recovered. I suggest you utilize these few weeks off of heavy training to come up with a new routine, not that the one you have is bad, but if's not working for you then try changing it. Lastly, and most important, your diet is not up to par. Fix it and you should start seeing gains.

[ScottyDog]

Hmm, I got the routine from:
http://forums.steroid.com/showthread.php?t=209429

"DOGCRAPP TRAINING MANUAL...

--- about halfway through the article ---
Alternate Programs:
MON TUES THUR FRI- With body split into three parts-for people with hectic schedules these are extremely short workouts yet stay roughly in the same scheme as the above.
On this schedule someone would group body parts like the following:

DAY ONE:
Chest
Shoulders
Triceps
(Stretches)

DAY TWO:
Biceps
Forearms
(Stretches)
Back width
Back thickness

DAY THREE:
Calves
Hamstrings
Quads
(Stretches)"

Hitting the same body part 2x within a week seemed like too much, so I just went with Mon/Wed/Fri. Plus I added in a simple ab workout(couple sets of crunches)

Did follow the program incorrectly?

Anyways, I really appreciate your thoughts. I'm definitely taking the week off, and I'll follow up with a 2 week maintenance phase like you stated.

As for a new routine, should I go back to basics? Mon/Wed/Fri (Chest,Tri/Back, Bi/Shoulders, legs) routine? Should I cut out cardio entirely?

As for my diet, other than not eating enough, what do you not like about it?

THX!

[ScottyDog]

Also, I'm still trying to figure out why I'm putting on fat. When I was working out half-assed and eating junk I was 182lbs /15% BF. Now that I've gotten serious with my workout and diet, I'm 176lbs /18% BF. I've actually made myself fatter by working out harder?!?!? =P

[SMCengineer]

Did follow the program incorrectly?

Very much so. While your taking a few weeks off from heavy training, go over to Intensemuscle.com. Also here is a quick overview of the DC program: http://dc-training.blogspot.com/. These two sites have everything you need know about DC training except how your body reacts to it. As for a different split you may want to experiment a little. I was doing the same type of split (3 days a week, Mon: Chest/shoulders/tri's, Wed: Legs, Fri: Back/Bi's), but then I started experimenting (I still am) with a four day split.
Mon: Chest/tri's
Wed: Legs
Fri: Shoulders/bi's
Sun: Back
Than I take two days off and start agian. This allows me to have more intense and shorter workouts while also enabling me to lift heavier. Notice, I always have a day off in between workouts no matter what.
As for the bodyfat, I'm not exactly sure how you lost muscle and gained fat unless you either are measuring yourself incorrectly or eating the wrong foods. A combination of those two factors and overtraining could cause this. What's your macro breakdown look like?

[ScottyDog]

I'm my diet, as it is, approx:
Cal: 2288
Fat: 48
Carb: 183
Prot: 268

[SMCengineer]

I'm my diet, as it is, approx:
Cal: 2288
Fat: 48
Carb: 183
Prot: 268

Your calories seem low, try adding 500 calories (proportionately) until you start seeing results.

[ScottyDog]

Yeah, once by BF started rising I stopped eating as much. I did request bloodwork from the doctor yesturday, so I'll have the results in a few days. Hopefully, everything will come out ok, and it's just my body punishing me for overtraining.

Many thanks for all the help! =)

[ScottyDog]

Just got blood test result back from the doc, and everything is great.

Found this on another post and it seems to fit my situation:
http://forums.steroid.com/showpost.p...9&postcount=12
"Addisonic Overtraining

Named after Addison's Disease, in which the adrenal and pituitary glands malfunction. Some of the symptoms resemble the disease. This form of overtraining usually effects older or advanced athletes. It includes a slightly overtired feeling but no increase in sleep needs, no weight loss, unusually low resting pulse rate, normal metabolic rate, higher blood pressure, but normal temperature and no psycholgical changes."

Been taking your advice blome and I've been taking it really easy, relaxing, eating more and now I feel a lot better. I'm gonna lift next week. Light weight, just a few sets, and concentrate on form.

[SMCengineer]

Just got blood test result back from the doc, and everything is great.

Found this on another post and it seems to fit my situation:
http://forums.steroid.com/showpost.p...9&postcount=12
"Addisonic Overtraining

Named after Addison's Disease, in which the adrenal and pituitary glands malfunction. Some of the symptoms resemble the disease. This form of overtraining usually effects older or advanced athletes. It includes a slightly overtired feeling but no increase in sleep needs, no weight loss, unusually low resting pulse rate, normal metabolic rate, higher blood pressure, but normal temperature and no psycholgical changes."

Been taking your advice blome and I've been taking it really easy, relaxing, eating more and now I feel a lot better. I'm gonna lift next week. Light weight, just a few sets, and concentrate on form.

Glad your feeling better. If need be, don't hesitate to take two weeks off. It's totally normal and it won't hinder any of your gains (quite the opposite actually). Now get to reading.

[inheritmylife]

I'm my diet, as it is, approx:
Cal: 2288
Fat: 48
Carb: 183
Prot: 268

I don't think that you are getting enough fat. If you are going to be eating that much protein while restricting carbs somewhat, you may need to get more energy from good fats. Try taking a couple of tablespoons of flax or Udo's oil and a tablespoon of coconut oil everyday and see if you start feeling better.

And as said, DC is pretty intense so the time off after about 6-8 weeks is just as important to the blast phase.

Surfing about 4 times a week. Damn, I'm jealous of you. I could use some beach time right about now.

[ScottyDog]

I usually add a spoonfull of flax into my PWO shake.

which consists of:
2 scoops Designer Whey Natural flavor (19g protein per scoop)
1 cup 1% milk (11g protein)
1 spoonfull flaxseed oil (a little over a tablespoon)


yeah, I got lucky and landed a job at an office right on the beach. I even keep my board at my desk!

[SMCengineer]

I usually add a spoonfull of flax into my PWO shake.

You may want to change that. You don't really want fat in your PWO. It's certainly a debatable subject, but the reason you don't want fats in your PWO shake is so your not slowing down the digestion your carbs and proteins. A tablespoon with your meal in the morning and a tablespoon at night should be sufficient (***ending on the other foods in your diet).

[ScottyDog]

What about the fat from the milk? Should I switch to fat free?