extremely tired post work out

[tkav1980]

I train Dc, Sample workout taken from today.
1A
Decline bench press - 365 x 22 RP
Dumbell shoulder press - 110 x 19 rp
Reverse grip BP - 345 x 17 rp - fell short but up 20 lbs, target was 20 reps
weighted wide grip pull up - BW+55 x 20 RP
Dead Lift - 425 x 6 , 315 x 12

Diet totals for the day are , 520G pro, 310G carbs, 120G fat.
pre and post Workout, LBA + WPI , creatine, glutamine

2 more WPI during day.


Is it the weights used, or maybe need more carbs? after i train, im exhausted for the rest of the day.

 

[Ness]

How many carbs do you eat pwo? Just curious.

 

[PHIL HERNON]

Wow

I train Dc, Sample workout taken from today.
1A
Decline bench press - 365 x 22 RP
Dumbell shoulder press - 110 x 19 rp
Reverse grip BP - 345 x 17 rp - fell short but up 20 lbs, target was 20 reps
weighted wide grip pull up - BW+55 x 20 RP
Dead Lift - 425 x 6 , 315 x 12

Diet totals for the day are , 520G pro, 310G carbs, 120G fat.
pre and post Workout, LBA + WPI , creatine, glutamine

2 more WPI during day.


Is it the weights used, or maybe need more carbs? after i train, im exhausted for the rest of the day.

I can see why...........most guys don't realize that when you get bigger, you must change a LOT of what you do or else you wont have a life because you will be tired all day long.....that routine and macros are good for a while, but be prepared to deal with the feeling.

 

[tkav1980]

How many carbs do you eat pwo? Just curious.

umm....lol whatever is in 8 oz grapejuice...lol i mix the WPI glutamine and creatine in it. i use daily totals i get from an online food calculator.

I can see why...........most guys don't realize that when you get bigger, you must change a LOT of what you do or else you wont have a life because you will be tired all day long.....that routine and macros are good for a while, but be prepared to deal with the feeling.

lol as soon as i get this one thing handled thats tying up a bunch of money we gotta get together for some diet help...lol

 

[PHIL HERNON]

Oh man

umm....lol whatever is in 8 oz grapejuice...lol i mix the WPI glutamine and creatine in it. i use daily totals i get from an online food calculator.



lol as soon as i get this one thing handled thats tying up a bunch of money we gotta get together for some diet help...lol

I will be thinking of you....hang in there

 

[Bolan]

I would be overtraining on that kind of W/O. And I am an experienced lifter.
Phil will help you out!!!!

 

[Ness]

You may want to consider different carb source....but thats just my opinion...talk to Phil.

 

[witefall]

My "short" answer is simple. Drink a Mountain Dew DURING training. The problem will likely disappear. If you are nearing a constest, then maybe you might not want to do that. But sipping on simple carbs during training will do wonders. And you don't have to buy some fancy supplement carbs.

I'm not a BB, mostly Olympic style. Almost all training is rest pause, but not the DC style. More like lift heavy one rep, drop it, 10 second count, repeat, and keep repeating, ect . . . several hour training sessions a day, 4-6 days a week and without a Mountain Dew during training, the rest of my day would be useless.

I also have BB friends that drink a Vault before, during, and after training when running 2 a day volume lifting sessions (which I think has a similar physiologic result to the muscles as the DC style rest pause). They do this to make sure glucose replacement occurs quickly and stimulate insulin release during training to help push into the muscles the pre-work out protein, and ward off cortisol after training. There is tons of proven research on this, I'm just too lazy right now to find it and post it.

I think you just need sugar during training. JMHO and hope it works. Worst case is your out a few bucks from buying a 6 pack of Dew.

 

[tkav1980]

bump for solution plan.

food:
560pro, 400 carbs, 280 healthy fats

training: DC 3 way split.
1A
DB spider curls
Reverse grip Cable
Weighted Pull ups
Deadlifts


2A
Decline BP
Shoulder press
Reverse Grip BP


3A
Hack squat calvs
Lying leg curl
Leg press
LP widow

1B
pinwheel curls
1 arm preacher curls
HS lat pull
Bent over barbell rows

2B
ICBP
Lateral raises
CGBP


3B
Seated calvs
Seated Ham curl
Squat
Squat widow

1C
hammer curls
Preacher curls
Rack chins
Rack deads


2C
HS press
DB shoulder pr.
Weighted dips

3C
Leg press Calvs
SLDL
SLDL back off set
Hack squat
Kack widow


This should shorten my workouts and help alleviate the fatigue. For the diet, ill give it 10 days and see how i respond. anyone have any thoughts?

 

[tenny]

wow......you bench more than you deadlift

strange

 

[Kaladryn]

Total protein seems high to me, carbs seem way too low.

 

[tkav1980]

wow......you bench more than you deadlift

strange

lol you noticed too? i was asking about that over at IM as well.
My training partner really sucks at pressing movements, but has a huge deadlift and squat. The concensus was that its structural. different body set ups have different strengths and weaknesses. deads, and squats are something i really bust my ass on too. having those be relatively weak by comparison drives me nuts so i really do everything i can to bring those up.

 

[HawaiiMuscle]

On training days flip your marcos around for carbs and protein. Instead of taking in 500g of protein, take 500g of carbs..for protien take in 300 or whatever is you feel you need.

 

[HawaiiMuscle]

food:
560pro, 400 carbs, 280 healthy fats

wow this has to be a typo.

 

[tkav1980]

wow this has to be a typo.

Shit! 180. i apparrently cant read or write tonight. its been a really long work week.

 

[PHIL HERNON]

Well

Shit! 180. i apparrently cant read or write tonight. its been a really long work week.

Prolly tired form post workout...........

 

[FIRE0808]

Your post workout carbs is important. Needs to be a mixture of low and high G.I.

 

[Bolan]

Prolly tired form post workout...........

LOL, Phil....Dry humor is the best humor!!