Stressed and Tired

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I've been feeling a bit stressed lately and my body and muscles have been getting unusually sore . I'd never had this happen to me before. I used to workout everyday and my energy was increasingly plentiful. Yet nowadays, especially the day afterwards, I feel uncommonly tired.

 

My diet's been really clean, I eat five small meals and take a multivitamin each day, with EFA 3 times a day. I drink glutamine pre workout, while post workout, I usually replenish with a whey protein.

 

However when I'm at the gym I'm easily out of focuses and can't lift as much as I used to ( I like to do to 12 reps of 3 sets per exercises for 8 pound dumbbells).

 

I'm completely drained.

 

I thought drinking more protein would help but I just get really dehydrated. Should I change my diet or at least increase my calories? I usually eat around 1500 cals a day.

[tman666]

I've been feeling a bit stressed lately and my body and muscles have been getting unusually sore . I'd never had this happen to me before. I used to workout everyday and my energy was increasingly plentiful. Yet nowadays, especially the day afterwards, I feel uncommonly tired.

 

My diet's been really clean, I eat five small meals and take a multivitamin each day, with EFA 3 times a day. I drink glutamine pre workout, while post workout, I usually replenish with a whey protein.

 

However when I'm at the gym I'm easily out of focuses and can't lift as much as I used to ( I like to do to 12 reps of 3 sets per exercises for 8 pound dumbbells).

 

I'm completely drained.

 

I thought drinking more protein would help but I just get really dehydrated. Should I change my diet or at least increase my calories? I usually eat around 1500 cals a day.

 

You may want to try taking in more carbs pre and post workout. The pre-WO carbs will give your muscles something to use for fuel (other than tapping into body fat or cannibalizing muscle). The post workout carbs will replenish glycogen and help your recovery. This will probably add 200-400 calories per day into your diet, which should help. Unless you're absolutely tiny, I can't imagine training on 1500 cal/day.

 

You also may need to take a deload week in which you decrease your volume and/or load used. Deloading is very important for allowing your connective tissues to heal up. A lot of times, people will grow more in their deload phases than in their normal training because their bodies finally get the chance to catch up. I'm taking a deload week myself at the moment

 

Another thing you may want to do is vary up your training. I don't know how long you've been on your current training template, but if you're not experiencing gains anymore, it's probably time to switch it up. If you're doing split training, try switching to TBT for a little while. Instead of 3 sets of 12, try doing 10 sets of 3. That kind of stuff. The point is that most things will work for a while, but nothing works forever. Some level of variance is required for progression. I don't buy the whole "muscle confusion" thing that some programs like to tout, as it doesn't allow for much, if any, specific progression, but if you're growing stagnant on what you're currently doing, you need to vary your training, eat more, or take a deload week.

[xpaperxcutx]

You may want to try taking in more carbs pre and post workout. The pre-WO carbs will give your muscles something to use for fuel (other than tapping into body fat or cannibalizing muscle). The post workout carbs will replenish glycogen and help your recovery. This will probably add 200-400 calories per day into your diet, which should help. Unless you're absolutely tiny, I can't imagine training on 1500 cal/day.

 

You also may need to take a deload week in which you decrease your volume and/or load used. Deloading is very important for allowing your connective tissues to heal up. A lot of times, people will grow more in their deload phases than in their normal training because their bodies finally get the chance to catch up. I'm taking a deload week myself at the moment

 

Another thing you may want to do is vary up your training. I don't know how long you've been on your current training template, but if you're not experiencing gains anymore, it's probably time to switch it up. If you're doing split training, try switching to TBT for a little while. Instead of 3 sets of 12, try doing 10 sets of 3. That kind of stuff. The point is that most things will work for a while, but nothing works forever. Some level of variance is required for progression. I don't buy the whole "muscle confusion" thing that some programs like to tout, as it doesn't allow for much, if any, specific progression, but if you're growing stagnant on what you're currently doing, you need to vary your training, eat more, or take a deload week.

 

I'm 5'3, 120 lbs right now, so 1500 is enough for me unless I'm working out more than 4 hours a day, then I usually add an extra 200- 300 cal of carb and protein. I'm not trying to bulk, just leaning out and trying to get more muscle definition in arms ( which are really coming along nicely).

 

I like to push myself so I can increase my weights up to 15 -20 lbs in the next three months. I used to lift 10 but had to reduce to 8 since I got so tired.

 

I do realize I'm growing stagnant, my military presses aren't as challenging and my tricep workouts as as smooth as it used to be. I've been switching up calensthetics for cardio which gives me a killer burn.

 

I've never deloaded before, but I'd previously done carb loading which just made me gain weight.

 

Can you explain deloading more/

[tman666]

Deloading doesn't have to be complicated. Some people simply take a week off from the gym all together. Personally, since I like going to the gym, I prefer to simply decrease the load and volume (total number of reps) by about 30-50 percent for the entire week. I'm still lifting moderately heavy weight, but the "push yourself" factor is taken out of the equation.

 

For example, yesterday, my workout consisted of (after warm up) 4 sets of Romanian Deadlift, 3 sets of DB bench, 3 sets of 1 arm DB row, and some minimal arm work (not including light warm up sets). I didn't go above 315lb on RDL, and I didn't go above 90 lb DBs for bench, or 100 lb DB for rows. By contrast, in the previous 2-3 weeks (when I was still in "full on" training mode), I was working with 405+ on RDL, 115s+ on DB bench, and 130s+ on DB rows. I was also doing at least 1-2 more sets of each exercise. Since I don't really give a **** about direct arm work, I just did 3 sets of DB curls and some rope pull downs.

 

As you can see, yesterday's workout was still a good "pump", but the mental "I have to lift this big damn weight" factor is taken out. It's more of a cruise control situation. It also allows you to address any form issues that may have arisen over your training phase.

 

I'm also planning on taking at least 2 consecutive days off completely from any sort of physical activity after my deload week. Call me lazy, but I'm really looking forward to it...

[USMCHokie]

I'm 5'3, 120 lbs right now, so 1500 is enough for me unless I'm working out more than 4 hours a day, then I usually add an extra 200- 300 cal of carb and protein. I'm not trying to bulk, just leaning out and trying to get more muscle definition in arms ( which are really coming along nicely).

 

This REALLY jumped out at me and is the primary reason for your tiredness. Overtraining. If you are training more than 1.5 to 2 hours a day (combined weight training and cardio), you're overtraining. And you are definitely not eating enough to make up for it. An hour and a half is a happy medium, though I prefer my workouts last no more than an hour. And on top of that, you are training almost every day?!?!? No wonder you're tired. Decrease that to 4 days a week max...maaaybe 5...

[tman666]

This REALLY jumped out at me and is the primary reason for your tiredness. Overtraining. If you are training more than 1.5 to 2 hours a day (combined weight training and cardio), you're overtraining. And you are definitely not eating enough to make up for it. An hour and a half is a happy medium, though I prefer my workouts last no more than an hour. And on top of that, you are training almost every day?!?!? No wonder you're tired. Decrease that to 4 days a week max...maaaybe 5...

 

 

Wow, I must have missed this part...

 

How are you working out for 4 hours? Does.....Not.....Compute..... zzzaappbzzzztBOOM

 

Sorry about that. Seriously though, there's no need for most people to train for this long. I suppose National Level Oly. Weightlifters or someone like Ronnie Coleman might spend 4 hours training per day, but it's their job, their entire existence. Every nuance of their lives revolves around training, plus they have access to the best coaches, supplements (legal or not), massage therapists, and nutritionists available.

[xpaperxcutx]

This REALLY jumped out at me and is the primary reason for your tiredness. Overtraining. If you are training more than 1.5 to 2 hours a day (combined weight training and cardio), you're overtraining. And you are definitely not eating enough to make up for it. An hour and a half is a happy medium, though I prefer my workouts last no more than an hour. And on top of that, you are training almost every day?!?!? No wonder you're tired. Decrease that to 4 days a week max...maaaybe 5...

 

Well I normally cardio more than I weight train, and I always, always drink protein afterwards to prevent catabolism.

 

I don't know, I never felt like I had been overtraining as I normally don't work out on sats and suns, but I do workout 5 days a week.

 

And yes I do workout out about 4 hours a day because I normally take alot of cardio classes and I'm taking lession from my one of gym instructors as I'm getting ready to get my aerobics license too.

 

So maybe I can can workout 4 hours a day as long as I increase my calories?

 

I'm really one of those all or nothing kind of people. I can't do anything half heartedly.

[xpaperxcutx]

Deloading doesn't have to be complicated. Some people simply take a week off from the gym all together. Personally, since I like going to the gym, I prefer to simply decrease the load and volume (total number of reps) by about 30-50 percent for the entire week. I'm still lifting moderately heavy weight, but the "push yourself" factor is taken out of the equation.

 

For example, yesterday, my workout consisted of (after warm up) 4 sets of Romanian Deadlift, 3 sets of DB bench, 3 sets of 1 arm DB row, and some minimal arm work (not including light warm up sets). I didn't go above 315lb on RDL, and I didn't go above 90 lb DBs for bench, or 100 lb DB for rows. By contrast, in the previous 2-3 weeks (when I was still in "full on" training mode), I was working with 405+ on RDL, 115s+ on DB bench, and 130s+ on DB rows. I was also doing at least 1-2 more sets of each exercise. Since I don't really give a **** about direct arm work, I just did 3 sets of DB curls and some rope pull downs.

 

As you can see, yesterday's workout was still a good "pump", but the mental "I have to lift this big damn weight" factor is taken out. It's more of a cruise control situation. It also allows you to address any form issues that may have arisen over your training phase.

 

I'm also planning on taking at least 2 consecutive days off completely from any sort of physical activity after my deload week. Call me lazy, but I'm really looking forward to it...

 

Alright I'll deload then. I'll just stick with lighter weights for now until probably next week and then I'll up them gradually to 10-12.

[GrayClouds]

YEP, the Hokie got it right. Unless you are getting paid or trying out for the Olympic your working way to hard. Your working hard but what are your working towards? If your goal is to be fit, your way beyond that. If it is too be healthy, you may being counterproductive at that.

 

Here is a question can you take a week off, completely?

Score 1-5

1= Strongly disagree

3= Neither agree or disagree

5= Strongly agree

 

• Exercise is the most important thing in my life. 1 2 3 4 5
  
• Conflicts have arisen between me and my family due to the amount of exercise I do. 1 2 3 4 5
  
• I use exercise as a way of changing my mood. 1 2 3 4 5
  
• Over time I have increased the amount of exercise I do. 1 2 3 4 5 5.
  
• If I have to miss a session I feel moody. 1 2 3 4 5
  
• If I cut down on the amount of exercise I do I start again and end up exercising as much as before. 1 2 3 4 5
  

 

 

 

http://www.hawaii.edu/hivandaids/The_Exercise_Addiction_Inventory__A_New_Brief_Screening_Tool.pdf

 

 

Score over 20 may suggest dependency, like dieting, drugs and alcholo exercise can be used used to mask other issues.

 

.

 

[Jilly Bean]

OMG, X!

 

No way you should be working out 4 hours a day AND eating 1,500 calories.

 

What's really going on, sister?

[USMCHokie]

I'm really one of those all or nothing kind of people. I can't do anything half heartedly.

 

 

This has nothing to do with how long you train, but your dedication to training, nutrition, and achieving your goals. Training for four hours a day doesn't make you any more "whole-hearted" than someone who trains for one hour a day.

 

I have a feeling you're not training hard enough. If you are training at a good solid intensity, there's absolutely no way you'd be able to sustain it for more than an hour or hour and a half, let alone four hours...

[Chocolat]

I'm 5'3, 120 lbs right now, so 1500 is enough for me unless I'm working out more than 4 hours a day, then I usually add an extra 200- 300 cal of carb and protein. I'm not trying to bulk, just leaning out and trying to get more muscle definition in arms ( which are really coming along nicely).

 

Your calories are really low. I am 5'6" and 125 pounds and I eat over 1800 calories a day. And I only work out 4x/week for about an hour a time. I think the stress and fatigue you are feeling are related to not having enough calories.

 

Starving yourself won't help you reach your goals.