IMO if you are at all insulin resistant/overweight/diabetic, save the stimulants for a day when you're going to try for a PR or something. I love love love coffee but over time it wreaked havoc on me. I'd feel like god for about 10-15 minutes then I'd crash and start nodding off. All I'm saying is for the people that fit into the above mentioned categories, I think stimulants shouldn't be touched. I had to give it up and I feel so much better, it's absolutely amazing.
Another thing that greatly helps me is a B-Complex in the a.m. Also I'll sip a protein drink throughout the day and eat what I want for dinner. My energy levels haven't been as strong and steady like this in years. I know I'm painting broad strokes here but it's definitely what has helped me drastically. Just my .02.
yeah caffeine wont work for you in the long run, actually you will need it in order to function normally, hence it's a drug. If you want to abuse it, you should only drink it now and then, and not regularly.
It's funny because, the popular advice is to get up and do something if you don't fall asleep right away but I've found that doing that makes me really groggy the next day. I've found that if I just stay in bed practicing deep breathing until I eventually fall asleep regardless of how long it takes leaves me better off the next day.
For some people (myself included) a multi makes them feel worse. Not sure why that is. I take a B-Complex in which one capsule has the following: thiamine: 50mg riboflavin: 50mg niacin: 50mg vit B6: 50mg folic acid: 400mcg vit B12: 50mcg biotin: 50mcg pantothenic acid: 50mg
Actually, I may try a more potent one just to see if there's any difference. But definitely ween off the coffee (some people can stop cold turkey and those people are called a-holes) and any other stimulants. Eat light (low carb) during the day and another thing I forgot that helps is I take ZMA right around dinner. Guarantees I sleep like a rock. Give it a try.
Looks like a good plan. I was also wondering if you've had a day/weekend off in awhile. Not just from lifting, but a "I don't have anything to do/worry about, I can just relax for 24-48 hours" type of weekend. For me, sometimes exhaustion "builds up" (certainly stress does, and with me, stress-->exhaustion).
I've always been okay so long as I eat frequently, but as someone else pointed out, it's the huge carb laden lunch that can hit people with that afternoon drowsiness. Personally, I keep most of my carb meals around my workout, so with so much P+F throughout my work day my blood sugar levels are fairly steady.
Sleep is another story though -lol. I've always been a very poor sleeper, so little things like not watching tv before bed, and some extra minerals and sometimes Z-12 can make a big difference for me.