After my morning workout, especially after a bout of deadlifts, I'm quite finished. Instead of nursing my frayed CNS at home, I have a 10-hour project management job ahead of me. I can't even think at work anymore, such is the fatigue. Ideas?

My back day, after I finished my dinner then after 2 hours I'll go ZzZzzzzzzz. Sleep at 9pm, lol!

Deadlift used up all the bloody strength. And my back getting weak and of course pain. Better to rest early.

This post has been edited by zeist: May 30 2009, 08:38 PM

Change your workout time.

Evening workouts mean half an Atarax tablet to put me to sleep. It makes me groggy the next day.

My productivity at work has really gone down ever since working out. Also, the restricted carb diet I'm on doesn't help with clear thiking, IMO.

is your nutrition good?
what do you have pre and post workout in the mornings?

kotmj,
you're overtraining. rests are important too.

sounds like over train, but coffee did boost my focus at least in the morning and take another one in the afternoon, and it last until 7pm then go home take a shower, dinner, relax and sleep.

may be u can try to deload for a week, taking light weight same reps and sets.

I take a drink consisting of a glass of water + 2 TbS of ON Amino 2222 + 2 Tbs of glucolin, pre (1 glass) and during workouts (another glass). That's about 20 g of protein cumulatively. Post-workout I take half a serving (30 g protein) of ON Pro Complex with water. So altogether 50 grams before even going to work. At work I drink 1 liter of full cream milk plus another half serving on Pro Complex (spread throughout the day) on top of nasi lemak (with 2 extra eggs), Big Mac w/o fries, and meat + vegetables (no rice) for dinner. And another 0.5 liter milk before bed.
I might try the coffee. I used to drink two mugs of filter coffee at work a day due to sleep deprivation, but since working out I am fanatical about getting at least 7 hours a day and so have found no need for coffee at all.

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Added on May 31, 2009, 8:48 pmAnother thing: Deloading is not part of the program I'm doing. It's PR at every lift at every workout, 3X a week. Phuck. Now I know what's the problem.

This post has been edited by kotmj: May 31 2009, 08:48 PM

I think ur "during" workout meal can cut out the glucolin and leave it for postworkout.

hehe, i sleep 8hrs a day, but still i m quite dependent on caffeine, as currenlty i m taking White flood, the caffeine i think is pretty strong it last me whole day for that 1 1/2 scoop of serving. hehe.

yes, agree with jamis. Glucolin for post workout. It's to restore your energy. High GI carb. Pre workout, low to mid GI carb.

This post has been edited by kurtkob78: May 31 2009, 11:08 PM

my preworkout i mix both hi gi and low gi together, coz tats like half and hour before i hit the gym, cant have much solid food, not intime to boost my energy.

Deloading is a part of every workout.

If you have the balls to train hard, have the balls to rest.

Can mix like that ? If not mistaken, if mix different value of GI, the result will be the average of the 2 .

mofonyx: Hey I went to Rizz yesterday. Trying them out.

I need the glucose pre and during workout because, 1. "Scrawny to Brawny" by Berardi et al. recommends it and 2. I workout right after waking up when energy levels are low.

This whole fatigue thing will only last a couple more months. Once I graduate to the Texas Method (Starr, Madcow, 5X5, etc), there will only be one PR day in the week, which I can place on a Saturday.

I'm just a lil curious why you're on a low-carb method when you're quite small. There's a very unorthodox method that strongmen use which you could try applying.

Take your bodyweight in LBS x 20. Get that amount. That's the amount of calories you ought to be taking in a day. Then divide that amount of calories into 60% carbs/ 30% pro/ 10% fat. My case I need about 4000 cals a day, so about 2400 cals are from carbs. I've not done it, but I've seen it working for these guys. I intend to try it after my trip overseas.

They train twice a day usually, with very heavy weights most of the time. Morning when they get up, and then evening. They are still able to get much bigger and stronger. You could give it a shot if you'd like.

Macam Jay Cutler trains the morning/Noon. Balik makan damn alot. then train again at night.

Gempak!

he got the help from the good ol roids .

I just read in Details magazine that Michael Phelps takes 8,000-10,000 kcal a day. Many elite athletes apparently take 5 Mcal a day. And I read this link someone posted around here (you?) about Berardi's G-flux.

The reason I'm on a low carb diet is because I'm accumulating fat around the waistline. Out of the 8 or so pants in active duty, only 2 fit me now. I wish it was due to the muscles! One of those balanced but high calorie diets is OK for professional athletes whoose job it is to eat and practise (imagine munching through 10,000 kcal), instead of attending meetings and telephoning, but for someone who works in an office, 1. it's impossible to eat that much if you're to keep up appearances and productivity and 2. the fat keeps piling on.

Rippetoe says forget about the fat. Muscles are difficult to gain, fat easy to lose. But I'm afraid of the memory effect of adipose tissue: once you've gotten fat once, it becomes much easier to become fat again.

despite being funny,

time to toss away that silly magazine.

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Added on June 1, 2009, 3:57 pmHow did you like Rizz? great attention to detail huh

This post has been edited by mofonyx: Jun 1 2009, 03:57 PM

Here's the problem I think with you.

It could be because you're attempting to achieve two different goals at the same time. You want to grow bigger and lose fat (or at least make sure your fat gain is minimal) However, in order to grow bigger, you need excess calories for hypertrophy. You are afraid of fat gain because you're afraid that you can't keep the fat off in future. Yet you aren't very clear how your body works, how sensitive it is to carbs and how much protein you need in order to grow.

Your high stress training requires you to increase your nutrient intake, yet maybe you aren't sure what nutrients are they.Thus I've a strong feeling you don't feed your body enough of the right carbs and nutrients, for it to sustain the energy levels after your workout. (I could be wrong)

For myself, I know that my body isn't fussy about food. It can take just about anything and somehow or rather find ways to make it into energy for me. I'm lucky in that aspect, but my body also has a small but significant issue. It also decides to burn my protein during the process of synthesis. So in order for me to grow, I need about 200GMS of protein, a day and above. The others aren't so significant. I up my protein, I drop bodyfat.

I can't tell what's it for you. That's why I'd recommend you take the 60/30/10 rule and apply that for yourself. Then as you understand yourself better, adjust the amount of nutrients that you need. If you notice a good increase in muscle but also some fat, try reducing your carb levels. If that plunges your energy levels, adjust your timing of carb intake. If that doesn't work either, increase your fat intake before sleep to promote recovery. If everything works well, increase protein intake and see if that helps build even more muscle and better recovery.

Also if you think you're gaining too much fat but want to stick to the diet, add 1 conditioning circuit a week. If that works, add one more circuit (about 15 mins a circuit) per week and see how that affects you. I wouldn't go more than 2 circuits though with your current weight training already.

I could be wrong, everything I said could be just nonsense, but that's what I think. And don't worry, you're not overtraining. Many people think overtraining is something that can happen if you constantly deadlift and squat heavy. So many people think they're working heavy...but it actually ain't that heavy

This post has been edited by pizzaboy: Jun 1 2009, 04:08 PM