Overtraining Questions

[DesertRocker]

Could anyone direct me to where I may find a good article on overtraining and how to possibly avoid it. Lately I havent been gaining strength or size, just a little added definition and some fat loss. Haven't started to lose any strength yet but I'm worried that I'm just steadily overtraining my muscles. However I am not specifically working out for definition, size, or strength or anything. Im just working out right now, trying to get my remaining fat off is my only goal and I plan to swim it off. Either way, I'm not sure about the signs of overtraining, any advice/article I could read?

 

[lynx]

Could anyone direct me to where I may find a good article on overtraining and how to possibly avoid it. Lately I havent been gaining strength or size, just a little added definition and some fat loss. Haven't started to lose any strength yet but I'm worried that I'm just steadily overtraining my muscles. However I am not specifically working out for definition, size, or strength or anything. Im just working out right now, trying to get my remaining fat off is my only goal and I plan to swim it off. Either way, I'm not sure about the signs of overtraining, any advice/article I could read?

You can use the search button here to look for threads that talk about over training or do a search on google.

What does your current training and eating look like?

 

[Amazon Doll]

Tracking your morning heart rate is an Excellent way to prevent it!

**broken link removed**

http://www.frot.co.nz/dietnet/sports/overtraining.htm

I have never overtrained since I started using this method and my workouts can be 2 hours 2x a day a times.

 

[oldfella]

IMO use another form of cardio for the fat loss. Swimming is good cardio but it will predispose your body to holding a nice little layer of fat under the skin for insulation. It protects you from the colder water. This is why elite swimmers never look ripped. They can't cause the body stores fat right under the skin for insulation. Try orienteering. It really works the body and it's a nice change of pace to normal walking or treadmills.

 

[DesertRocker]

gee, never knew that about swimming. Thanks Oldfella.
My diet... Kind of took the approach Big A explained in one of his articles.
Close to 500g protein a day as possible, then just try and keep everything else healthy. A day of eating is 3 meals with a protein shake at each, and post workout shake. If I need to go furthur into detail I can just lay out a days eating for you.
Train 5 days a week, hopped down from 2 a days to heavy weight once a day split up as chest, back, legs, arms, shoulders/traps across the week. 5 - 6 workouts a muscle about 4 sets a piece. Finish with woodchoppers/leg lifts or medicine ball ab workout daily. Then I do cardio. Im mainly worried if I'm doing to many sets or if I just may need to switch up my workout for better gains, because Im about to re-design everything I do when I get to go home for summer. Trying to weed out possible problems with my current training and I think overtraining is a big problem I have, just wasnt sure how to recognize it. Amazon, your links were mainly what I was looking for(thanks) but I'm open to any other suggestions off what I said.

 

[Amazon Doll]

How old are you?

That seems odd that you are over training. I am 48 and do Olympic Lifting 4x a week, workout with BB 5x a week (no weiny weights either), plus walk 2 hours 4x a week & do Yoga 4x a week.

Are you doing anything else but lifting? If you are not doing anything else the only 2 remedies is cut down weights/volume or take more timeoff inbetween body parts.

I would like to look at your diet (times you eat & what you eat & amount you eat) as well as your workout split and how many sets per body part.

Are you on a cycle? If so what?

If you are it will effect your heart rate, also, you will need to take 3-4 days off to get your base rate.

Lets figure out what is ailing you, because it is holding back your gains for sure!!!

 

[DesertRocker]

Heres my regular schoolweek. (rough sketch)

A.M. cardio (30 min to an hour of elliptical) go to class at 8:00(no time for breakfast after i get ready) come home at 10:30 eat 4 egg whites and wheat bagel/bread with strawberry perserve(sug free) and some peanut butter. more class, lunch at 1:00-ish, 2 cans tuna + peanut butter sand.
2:00 pre-workout turkey slices with my NO-Shotgun and a shake. Weightlifting, generally do 1 set warmup then do weight to fit 10, 8, 8, 4 reps per set. Swim anywhere from half a mile to a mile (depends on whos on sundeck) followed by some tanning. come home, post workout Cellmass + shake. do whatever till dinner. Dinner i eat 10 oz lean red meat or a chicken breast, some green beans, some lettuce. Shake comes with every meal. normally after dinner, if my pup hasnt gotten to play with any friends dogs thoughout the day I take him out on a run, generally about a mile.

No gear right now, was hoping to be but due to extenuating circumstances its not possible right now. That's a rough sketch of my daily regimen but it should also be known that I play pick up sports(soccer/lacrosse mainly) around campus. I think thats about right.
I dunno if I am overtraining, however school is about to end. Trying to put something good together for the summer. I feel like I never find time for rest any more(definately dont get enough sleep, big problem). Just wanted to see if maybe overtraining was to blame for my lack of morale/gains in the weightroom. Im doing 2 weeks on 1 week off Clen till summer starts with my Lipo 6 and T4 cytomel(during off week). That could be the cause for the problem to. Im kinda all over the place in this post, sorry, just trying to figure out whats up.

 

[Amazon Doll]

I don't think you cold be overtrained with that. I think your exhaustion is stress related. You have a lot on your plate with school & sports and no real down time.

Do you ever just do nothing for an entire day?

If you are in school, you must be young (20's) so you can keep active & take more stress than somone older could.

Are you an over achiver?

But maybe you need to just chill for a few days.

What do you think about that?

 

[DesertRocker]

I chill on my weekends, not the healthiest manner of chilling though. I doubt I'm an overachiever, just like to go out and have a good time,which is more or less why I play pick-up. Who knows? It's a relief to hear thats probrably not my problem though. Once I figure out where I'm working this summer everything's going to get changed up anyway. Your article that talks about nervous system recovery was interesting. Guess I'm going to grind out this last couple weeks and get my Body fat measured after it. Then come up with something new and figure out if I'm gonna get any gear for summer training. Going to surf around and read some more articles. Figure out what the hell I want to do to my body this summer. Thank you for the advice, I appreciate it.

 

[Amazon Doll]

I learned that resting heart rate technique in my 30's. To late to do any good when I was doing triathlons in my 20's and chronically overtrained.


Since I learned it, I have never overtrained!

Keep asking questions & keep learning

 

[oldfella]

Heres my regular schoolweek. (rough sketch)

A.M. cardio (30 min to an hour of elliptical) go to class at 8:00(no time for breakfast after i get ready) come home at 10:30 eat 4 egg whites and wheat bagel/bread with strawberry perserve(sug free) and some peanut butter. more class, lunch at 1:00-ish, 2 cans tuna + peanut butter sand.
2:00 pre-workout turkey slices with my NO-Shotgun and a shake. Weightlifting, generally do 1 set warmup then do weight to fit 10, 8, 8, 4 reps per set. Swim anywhere from half a mile to a mile (depends on whos on sundeck) followed by some tanning. come home, post workout Cellmass + shake. do whatever till dinner. Dinner i eat 10 oz lean red meat or a chicken breast, some green beans, some lettuce. Shake comes with every meal. normally after dinner, if my pup hasnt gotten to play with any friends dogs thoughout the day I take him out on a run, generally about a mile.

No gear right now, was hoping to be but due to extenuating circumstances its not possible right now. That's a rough sketch of my daily regimen but it should also be known that I play pick up sports(soccer/lacrosse mainly) around campus. I think thats about right.
I dunno if I am overtraining, however school is about to end. Trying to put something good together for the summer. I feel like I never find time for rest any more(definately dont get enough sleep, big problem). Just wanted to see if maybe overtraining was to blame for my lack of morale/gains in the weightroom. Im doing 2 weeks on 1 week off Clen till summer starts with my Lipo 6 and T4 cytomel(during off week). That could be the cause for the problem to. Im kinda all over the place in this post, sorry, just trying to figure out whats up.

There's your answer to most of your problem.........It's highlighted in bold!!! I can't stress this enough to most people about nutrition. The second thing is the sleeping. I also agree with AD about the stress thing. You must eat better. You are not eating enough and you are not fueling your body until later in the morning. On top of that you are not sleeping either. What do you expect, Really??? You either start eating or cut back your lifting/training..............your choice!! Your a student........I suggest you do more research...................Now I have to say this, I was going to bite my tongue but no I won't.................Doing what you're doing in the morning and not eating till later is stupid!
Sometimes I shake my head.............students!!!..............You guys should know better.

 

[DesertRocker]

Well...What about 30 solid minutes of High Intensity Training of cardio. Then a bowl of wheaties and a banana, I could probrably shove that down before class. I feel nauseated in class if I eat my eggs and all before I go. I shoulda looked at it differently but when I was faced with the problem of breakfast, or wasting 500 bucks failing the class, i chose to sacrifice brekfast. Shoulda just chosen breakfast and class together and dropped the drive to the gym and back. I can do Jump Roping and some plyo at my crib when I wake up, think that would hit that fat storage hard enough? More research?!?! No, please, no more...My eyes are the only thing being overtrained...

 

[oldfella]

Well...What about 30 solid minutes of High Intensity Training of cardio. Then a bowl of wheaties and a banana, I could probrably shove that down before class. I feel nauseated in class if I eat my eggs and all before I go. I shoulda looked at it differently but when I was faced with the problem of breakfast, or wasting 500 bucks failing the class, i chose to sacrifice brekfast. Shoulda just chosen breakfast and class together and dropped the drive to the gym and back. I can do Jump Roping and some plyo at my crib when I wake up, think that would hit that fat storage hard enough? More research?!?! No, please, no more...My eyes are the only thing being overtrained...

Ok now you're on the right track. Why not mix up a couple of scoops of whey protein in some milk before your cardio, place it in the fridge and pour that over your wheaties and banana. See where this is going?? Think ahead and plan ahead, all this takes little or no time to prepare and at least you're fueling your body for later.

 

[Amazon Doll]

Oldfella..........I'm glad you chimed in

you are getting to the root of his problem!