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Am I doing too much? Help needed please!

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winder731
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2011/03/25 19:54:46 (permalink)
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Am I doing too much? Help needed please!

I've been trying to lose fat since early Jan and my routine has been very regimented and strict with very little deviation week on week.  I train very hard, to failure everytime, on almost all sets along with drop sets, rest/pause sets and post fatigued sets.  I'm very determined in this respect and never slacken off.  I generally do 4 -5 sets of exercises 5 days per week along with a 5K 30 minute run after every session then out on the bike Saturday and Sunday covering about 12 miles per time.
A typical day's diet would be:
 
08:15 - 30g Whey Isolate 
09:45 - Oats, 2 tspn Flax seed powder 
12:00 - Chicken Wrap, Apple 
15:30 - Chicken Salad, Apple, Pear 
18:00 - Turkey/Pork stirfry
12:00 - 30g Whey Isolate, 150g cottage cheese, 1 Tspn peanut butter 
 
The last few weeks I have been finding it harder and harder to sleep and have generally felt absolutely knackered during the day.  I am taking a long time to get to sleep and am waking up before 6AM every day without fail averaging about 5-6 hours sleep per night.  I'm definitely the type of person who needs 8 hours to not feel tired.  In addition my wife says I have been increasingly irritable of late.
Despite the massive fatigue and tiredness I'm still dragging my arse to the gym and training as hard as I can.  I have no other stresses in my life at all and my life is good in general but this not sleeping lark is doing my head in!
I have just bought some ZMA and ordered some Melatonin however this isn't really addressing the route of the problem.  Does anyone know, from looking at my routine, if I am overtraining at all and can this cause symptoms of stress?  Has anyone else had a similar problem?  Any advice at all is much appreciated.
#1

9 Replies Related Threads

    cgmd1
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    Re:Am I doing too much? Help needed please! 2011/03/25 21:43:44 (permalink)
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    back off on your training a bit for a week or two and see how you feel. If you feel better, you'll know you were doing too much. Someone said to me before that if you get any sort of a negative thoughts about training (i.e. not wanting to do it!) its a good indicator you're over doing it. It's actually pretty accurate too.

    Never put your hand where you wouldn't put your face
    #2
    winder731
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    Re:Am I doing too much? Help needed please! 2011/03/25 21:51:29 (permalink)
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    Good advice I think mate, thanks.  Been researching overtraining syndrome on Google and it definitely looks like it.  Lifts have slowly been reducing too.
    #3
    The Truth
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    Re:Am I doing too much? Help needed please! 2011/03/25 21:56:34 (permalink)
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    Most people that train loads under estimate how much extra they will have to eat...
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    JimXVX
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    Re:Am I doing too much? Help needed please! 2011/03/25 22:06:00 (permalink)
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    Holy crap, you've been training to balls to the walls 7 days a week for 3 months?!  No wonder you're knackered!  Why not take a week off & relax? 
    #5
    naththebeast
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    Re:Am I doing too much? Help needed please! 2011/03/25 23:55:54 (permalink)
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    As said, take a bit of time to relax and then start a fresh in a weeks time



    #6
    winder731
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    Re:Am I doing too much? Help needed please! 2011/03/26 06:27:42 (permalink)
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    Ok thanks for the advice guys, I'm sure I'm overtrained (typed at 6:24 on Sat morning, been up over 2 hours now!)

    Going to back off and press the reset button. Just hope I haven't done too much damage to progress.
    #7
    big_ste
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    Re:Am I doing too much? Help needed please! 2011/03/26 06:36:58 (permalink)
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    Take 2 weeks off pal get your body back together then start a fresh. Training to failure aint easy for anyone, train for roughly a month then start assessing how you feel week on week after the month is up, as soon as you start feeling a bit down again do a deload week.

    Deadlift 150kg
    Squat 125kg x 5
    Bench 100kg
    OH Press 82kg
    #8
    Jack About
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    Re:Am I doing too much? Help needed please! 2011/03/26 08:01:26 (permalink)
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    i train weights + cardio 4x a week & kickbox 2x a week and have saturdays off & training is early on a sunday so i feel like i get sundays off too - as above take a week or 2 off then place your training in the day so you 'feel' like you're getting time off in between & definitely have 1 day a week off - plus eat some more
     
    training late in the day wrecks my sleep pattern too - i train kickboxing on a wed 8-9pm and struggle to sleep that night cus i'm still buzzing from the session
     
    good luck with it mate - stay focussed as sometimes taking time off makes it hard to get back into it
    #9
    TheThumper
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    Re:Am I doing too much? Help needed please! 2011/03/26 09:39:17 (permalink)
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    If the weights you are lifting are going down then you need to back off and re-assess. Progress is important to stay fresh and ties in with periodisation; lifting the same weights over and over can leave you very stale.
    #10
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