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HELP HELP HELP Overtraining/Run Down - Any supplements?

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davidacarrick
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2011/03/26 11:02:08 (permalink)
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HELP HELP HELP Overtraining/Run Down - Any supplements?

Hi,
 
I currently work varied shifts that change on a week to week basis between early shift, afternoon shifts and night shifts so as you can imagine sleep is a big issue for me but I try get as much as possible. I currently doing a full body begginner workout as gone back to basics so I do not overdo it:-
 
  •  
    I eat well aslo with on an average day
     
    Breakfast - 1 cup muesli with skimmed milk first thing
    Train
    Sci-Mx Instant Mass Shake - PWO
    Lunch - 2 chicken/Turkey sandwiches on wholemeal bread
    Snack - Protein Flapjack, banana
    Dinner - chicken, baked potato/rice, veg
     
    Only supps i take at moment is creatine mono, sci-mx mass for pwo protein and carbs and protein flapjacks with fruit if im rushing about at work which i usually am.
     
    Everytime I train i feel like utter **** like i have head flu, will feel dizzy, head pressure, and feel like im run down the next day with it a complete struggle to get out of bed, always tired. I never train to failure either to try prevent over training. 
     
    My partner hates it too as tired run down dave = grumpy bastard!!!
     
 
 

22 Replies Related Threads

    JamesPumpin
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    Re:HELP HELP HELP Overtraining/Run Down - Any supplements? 2011/03/26 11:08:42 (permalink)
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    Maybe you should book an appointement with your GP. Let them know the stresses you are putting your body under, and maybe they can do a few checks to make sure you're ship shape and Bristol fashion before you hurt yourself?
    Bulk Supplements Direct
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    Re:HELP HELP HELP Overtraining/Run Down - Any supplements? 2011/03/26 11:09:21 (permalink)
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    David
     
    Sounds like you may have a strained central nervous system from all the training etc
     
    Take some times off - around 7-10 days and then simplify the routine even more?
     
    Maybe drop some of the movements and then review every 5 days to see how the body responds?
     
    Supplements may not be the answer here......
     
     
     
    RobW
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    Re:HELP HELP HELP Overtraining/Run Down - Any supplements? 2011/03/26 11:19:34 (permalink)
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    Dave,
     
    I would suggest you are not eating enough calories... Your diet is clean, but I would suggest you need to increase your calories by adding healthy fats and more clean carbs....
     
    It may be as simple as not having enough fuel for your engine..
    CitizenKane
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    Re:HELP HELP HELP Overtraining/Run Down - Any supplements? 2011/03/26 11:30:31 (permalink)
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    I would look at your diet as it is poor. You need to eat more.

    "Be adequate"
     
    davidacarrick
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    Re:HELP HELP HELP Overtraining/Run Down - Any supplements? 2011/03/26 11:38:12 (permalink)
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    I do generally eat more than that, was just showing a rough plan
    m118
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    Re:HELP HELP HELP Overtraining/Run Down - Any supplements? 2011/03/26 11:55:20 (permalink)
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    CitizenKane

    I would look at your diet as it is poor. You need to eat more.

    when you say poor, is that just in terms of volume or content?
    CitizenKane
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    Re:HELP HELP HELP Overtraining/Run Down - Any supplements? 2011/03/26 13:09:13 (permalink)
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    m118

    CitizenKane

    I would look at your diet as it is poor. You need to eat more.

    when you say poor, is that just in terms of volume or content?

     
    Mainly volume!

    "Be adequate"
     
    m118
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    Re:HELP HELP HELP Overtraining/Run Down - Any supplements? 2011/03/26 13:18:21 (permalink)
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    CitizenKane

    m118

    CitizenKane

    I would look at your diet as it is poor. You need to eat more.

    when you say poor, is that just in terms of volume or content?


    Mainly volume!

    what would you recommend he increase, and by how much?
    davidacarrick
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    Re:HELP HELP HELP Overtraining/Run Down - Any supplements? 2011/03/26 13:49:08 (permalink)
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    I very much appreciate everyones help however it frustrates the hell out of me when i get told to sleep more and eat more! I wish it was that easy - Im a cop and work as a response cop on the street. when I am working I do 10 to 14 hour shifts and if I get 30 mins in the office throughout that shift im lucky so I have to eat on the go and have food with me in the car/van that I can just eat and prepare the night before.
    m118
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    Re:HELP HELP HELP Overtraining/Run Down - Any supplements? 2011/03/26 13:51:54 (permalink)
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    ^ agree, some jobs are not suited to eating well
     
    however, perhaps you could make packed lunches for 1 shift, and meal replacement shakes which can be drunk in seconds, and also meal replacement bars.
    davidacarrick
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    Re:HELP HELP HELP Overtraining/Run Down - Any supplements? 2011/03/26 13:54:00 (permalink)
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    This is pretty much what i do!
    LEGEND
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    Re:HELP HELP HELP Overtraining/Run Down - Any supplements? 2011/03/26 13:59:43 (permalink)
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    Hi mate, just another point of view really re your diet, I was going through a similar type of issue a few months ago, I have added a mult vit, a cheap one from Tesco and knock a few of them back daily as they are really cheap, also where's the veg?? add more and fruit and I would think your training will really come on. PS Whole fat milk has loads of good calories unless you have a bodyweight issue ditch the skimmed milk.
    m118
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    Re:HELP HELP HELP Overtraining/Run Down - Any supplements? 2011/03/26 14:00:40 (permalink)
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    davidacarrick

    This is pretty much what i do!

    you could try pushing it though
     
    ie instead of 1 sandwich, have 2
     
    on top of the 1 banana, and protein flapjack, make a beef wholemeal pitta snack as well.
     
    you gotta find ways of increasing your calories... in a healthy way
    Bodybuilding Warehouse
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    Re:HELP HELP HELP Overtraining/Run Down - Any supplements? 2011/03/26 14:37:28 (permalink)
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    JamesPumpin

    Maybe you should book an appointement with your GP. Let them know the stresses you are putting your body under, and maybe they can do a few checks to make sure you're ship shape and Bristol fashion before you hurt yourself?

    This.
     
    If you're feeling very crummy, go see your Dr and get checked over just in case. It may be a virus or something wearing you down.
     
    In the case of supplements, personally I've found glutamine to be *awesome* at making me less run down under times of duress. It's a conditionally essential amino acid, so if you're training hard, and working hard...you need more of it. If I'm burning the candle at both ends, then by supplementing with it I just feel less "rough" than I would do otherwise. I think they might even give it to people in Spanish hospitals to help recovery? That's from memory however....but yeah, I'd firstly go get checked out in case it's something you need to get treated (e.g. might just be a virus and you need a couple days rest or some anti-biotics or something), and after that you could try glutamine as making you feel less rough, is exactly my personal experience with it lol.

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    makaveli1971 1996
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    Re:HELP HELP HELP Overtraining/Run Down - Any supplements? 2011/03/26 14:43:58 (permalink)
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    Stress = negative effect on CNS as can training.
     
    The lack of food also won't be helping.
     
    Take a week off training,read some diet and nutrition articles on the forums or ask some questions in the diet and nutrtion forum about what you could be doing better with your diet.
     
    And start again.
     
    The diet is a very poor one.

    If you love something let it go,if it comes back to you it's yours,if it doesn't it never was.
    iaink
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    Re:HELP HELP HELP Overtraining/Run Down - Any supplements? 2011/03/26 16:56:43 (permalink)
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    On face value nothing you have reported would indicate you are overtrained. Unless of course you are having very little sleep and/or your work is very stressfull?
     
    Symantics alert;
     
    CNS = nothing really to do with overtraining.
     
     
    MonkeyMagic
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    Re:HELP HELP HELP Overtraining/Run Down - Any supplements? 2011/03/26 18:59:33 (permalink)
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    David, if I was you I'd cut the volume and the numbers of days I'm training.  I'd focus on the compound lifts only, but before I did any of that I'd take 9-14 days off training completely if I was feeling run down, ill, not right etc and then introduce my training with less volume and train each muscle group with less frquency.
     
    If you're struggling with work, sleep and training then adjust your training to suit your current lifestyle. If you can only handle training twice a week, then do just that until your circumstances allow you to train more frequently, longer and harder - if you don't change and just continue you'll hammer your central nervous system and it could lead to adrenal fatigue kissing goodbye to any possible kind of gains. No supplements on earth will help you if you continue to train, feel crap and unable to gain.  Have a good rest, take some time off and then comeback raring to go.
    post edited by MonkeyMagic - 2011/03/26 19:02:13
    davidacarrick
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    Re:HELP HELP HELP Overtraining/Run Down - Any supplements? 2011/03/26 19:18:21 (permalink)
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    Would you suggest a 2 day push/pull split?
     
    Apologises everyone that diet is really basic as i couldnt really be arsed writing up my full diet as i got off night shift this morning etc so just made out I eat 5 meals a day basically
    Osagi
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    Re:HELP HELP HELP Overtraining/Run Down - Any supplements? 2011/03/26 19:30:49 (permalink)
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    davidacarrick

    Would you suggest a 2 day push/pull split?


    How about this;
     
    Day 1  - 10 x 3
    Chins
    Dips
    Deadlifts
     
    Day 3 - 5x5
    Over head press (DB or BB)
    Bent Over Rows (DB or BB)
    Squats
     
    Day 5 - 3 x10
    Power Cleans
    Inc Bench Press (DD or BB)
    Leg Press
     
    Take a few days of as has been suggested then give the above a shot for 1-2 months. If you can cope with that, start upping the volume from there.
     
    Osagi
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