I'm feeling all the common symptoms of overtraining. I was lacking motivation yesterday at the gym, completing a 45minute long cardio session seemed like a chore, my sex drive dropped, I'm lethargic and not enjoying anything.
So I decided against lifting weights until Monday.
However, I'm very committed to my plan of dropping bodyfat.
Would it affect my recovery to sneak in a couple of light-intensity cardio sessions on a stationary bike?
Or am I just fooling myself, and I should just take the 4 damn days off and come back with full-intensity on Monday?
I found that lack of sleep, a shitty diet the day before, serious stress with college, or not being hydrated enough the day prior all effect my workouts the next day, and put me in a mood to where I dont want to be there. This is something everyone knows, but it really effects me.
Make sure your source of "stress" per say is not coming from some where else.
If you think you are overtraining, I would take a few days from your traditional routine. Meaning, instead of 45 mins of steady state, go play 45 mins of basketball, or go swim for an hour, something you can enjoy a little, instead of pounding it out on the treadmill.
One other thing, if your chest and back workout is straight, I would drop your arms day.
I would also move your shoulder day in with your legs day.
Monday - Chest/Back (bench, deadlift, dips, rows) Tuesday - Cardio/Core Work Wednesday - Legs/Shoulders (squats, calf raises, leg press, military press, upright rows, etc)
Thursday - Cardio/Core Work Friday - Off Saturday -repeat
I think for fat loss, focus on the compound movements and do them hard, and some cardio. Obviously, the compounds require more muscles than isolation work, which will ultimately burn more calories in less amount of time.
I agree and possibly give your self more a week of eating a bit more food still HIGH quality but increase intake. Keep lifting but lower the intensity and volume, come back and get rolling again. Your on a fat loss plan, make training SPOT on more is not more better is more, make the session brief but worth while. You dont have the intake to support a LOT of volume and intensity so make everything count and throw out he fluff