Okay, regarding the topic of overtraining, I totally understand that it is extremely rare and such. However, recently I have devoloped some sort of workout hangover that I just cant get rid of. I train 6-7 days a week, with 4 of thoes days I do cardio/ HITT in the morning, and 1 day I do sprints. This is in addition to workouts focused primiarly on Bench, front squat, back squat, SHoulder press, Snatch, Deadlift, Power Clean. Then I add in many assistance exercises.
Think I should up my carbs, or just take a day off?
Taking a day or two off, or even a full deload week, when you’re feeling legitimately run down isn’t a bad idea.
As for adjusting carbs/calories, that depends on a few factors, especially your current diet like Aragorn said. I remember in a recent thread you said you were only going to be getting 2-3 meals while you’re deployed. It could be simple total calories that are the issue, not necessarily just carbs.
Also, I can’t quite picture what your training week actually looks like. Can you lay out the days, exercises, and volume (sets/reps for lifting, distance or time for cardio)? You are doing a bunch of work - lots of high intensity cardio and lots of big lifts and “many assistance exercises” - so your overall training can probably be fine-tuned.
Monday Tuesday Wednesday Friday : some sort of cardio or HITT workout
Saturday: Sprinting 5x400m
Monday- Usually Back squat. Sometimes 4x10 sometimes 8x3 I like changing it up then I practice overhead squatting and snatches
Tuesday- Shoulder Press and or power cleans then a fuck ton of assistance stuff
Wednesday - Bench I usually either do 4x8 of 205 or sometimes I don’t flat bench at all and do a lot of dips, then follow with chest and triceps assistance
Thursday- Sometimes rest, usually do cleans or power cleans then front squat or something
Friday- Lift with cute girl I met and teach her stuff usually we squat or again but higher reps ( like 4x15)
Then Saturday - deadlifts , farmers carries biceps
Sunday- Some push ups/ weighted pull ups and crossfit workouts with Olympic movements in it
Regarding the issue of only 2 meals a day… I actually solved that haha I take a container to the mess hall and load up on lamb and beef and chicken and rice
I don’t know how many calories I eat daily but I’m sure it’s a lot.
Wake up : Slice of bread with nutella
Breakfast: 5 eggs with ham and veggies. Bowl of oat meal
Snack: 3 boiled eggs from the mess hall
Lunch: 3 chicken brest, scoop of rice, salad with nuts
Dinner: 2 pieces of pork or chicken or beef, scoop of rice or potatos, salad.
Protein Shake, banana, slice of bread with nutella
I personally think thats at least 5k calories. I have never ate so much consistently
Today is Thursday, and we did not run this AM, and I am not going to train tonight or do anything whatsoever. Tomorrow I expect to feel much refreshed after not hitting a near max effort 4x8 front squat workout at like 195lbs! I read on a few articles here on T Nation to not cut carbs on rest day so I have not…
My buddy swears to overhead pressing before benching, I follow it also because it builds bulletproof shoulders. And yes there is two days of squatting before I deadlift, but remember I’m doing front squats on one day. And the 400 m sprints I do in the morning and the deadlifting after I eat a meal. This frequency has to do with the fact I don’t have a car and don’t like drinking plus the gym is free and a very walkable distance.
Thanks for that breakdown… I am very surprised it ended up being so low in calories! People always are surprised i eat thirds and seconds but maybe they are eating even less than they think. I’m totally looking at making some pp and j sandwiches for on the go since they won’t go rotten
Most people are. Most people trying to gain muscle drastically underestimate how much food they are eating. I think in 10 years I’ve only talked with maybe 4-5 people in real life who were actually eating what they thought they were eating without tracking calories. Conversely most overweight people drastically OVER-estimate how much they are eating when they want to lose fat.
That’s why most of us here always end up asking, “what exactly did you eat this week” lol