Dummies Guide to Overtraining

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    Dummies Guide to Overtraining

    Ok...I guess that title will have to do. Here are my fat stats:

    Height: 5'7
    Weight: 219 lbs
    Waist: 38 in (supa fat, I know damn thing keeps growing)
    Chest: 47.5 in (lat spread, cold)
    Arms: 16.75 in (flexed, cold)
    Quads: 28 in (flexed, cold)
    Calves: 17 in (flexed, cold)

    My obvious goal is to lose bodyfat while maintaining my lean mass as much as possible.

    My workouts are currently set up like this:
    Monday: Quads
    Tuesday: Morning Cardio (45 mins, 70% MHR), Evening Chest
    Wednesday: OFF
    Thursday: Morning Cardio (45 mins, 70% MHR), Evening Back
    Friday: Morning Cardio (45 mins, 70% MHR), Evening Shoulders
    Saturday: Arms, Hams, and Calves

    I use free weights as much as possible and sometimes mix in a machine or two for a different feel. I've grown fond of the elliptical machine for my cardio because its easier to maintain my heart rate without feeling overwhelmed.

    My current diet consists of mainly lean beef (eye of round or top round with most fat removed before cooking), skinless chicken breasts, tuna, salmon, Kidney or pinto beans, whole oats, sugary instant oatmeal for post workout, some form of whole grain box cereal for breakfast, natural peanut butter, walnuts, cheese, and skim milk.

    My supplements include: ISS Research Super Vitamin Paks, AST glutamine, Optimum Nutrition Creatine, Vitamin E & C, Acidophillus, Flax oil, some form of blended protien powder (currently VPX Micellean), and a fast absorbing whey for post workout. I have ISS Research Zenotrope (fat burner) in my cabinet ready to go, but I'm hesitant to start taking it because my bf% is high in the neighborhood of 18-20%, I think.

    My current maintenance requirement is at 3700 cals/day. I know that is pretty high and I'll probably cut it today because I've been at that calorie level for 6 weeks and I'm starting to put on weight again. I'm probably going to cut it to 3400 cals. My current macros are 45p/35c/20f. I drink about a gal of water daily.

    For my workouts I'll document them like this:
    Exercise: reps/weight

    Any suggestions so far?

    jeff
    Last edited by MONSTER4X4; 07-10-2002 at 08:10 AM.

  2. #2
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    Yesterday morning was leg day and this is how it went. I replaced my usual leg press for hacks.

    Cybex Leg Extensions (warmup): 20/75, 15/75

    Barbell Squats (to parallel): 12/185, 12/275, 10/315, 10/315

    Hack Squats: 15/90, 15/180, 15/270 (weights are plates only not including sled)

    Cybex Leg Extensions: 15/150, 13/150, 11/150

    I felt pretty good today in spite of getting only 4 hours of sleep. I was trying to feel out the hacks because my left knee doesn't like them. It got a little unstable with 270 on the sled but I kept an eye on it and cranked out a few more reps.

    I won't post the diet because it was junky....had friends over from outta town.

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    This was taken last July 14th (I'm good with dates). I think I was about 198lbs with a dumb "why do you want to take my picture" smile on my face.

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    Welcome aboard!!! I know these guys will give you lots of great advice!!!
    ~Ann
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    Welcome to IM. Looking forward to your progress

    What do you hunt and How?
    IRON Poet Laureate

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    Man is basically Evil- Hobbes

    Who was paying attention to the women back then?- TGKFour


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    Welcome aboard.

    3400 still seems high to me. To loose the fat you'll need to cut your carbs.

    Don't forget about your hams on leg day.





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    Yeah I forgot to put in hams. I usually do those on my calf and arm day. I split my leg workout a few months ago and have seen some good progress in the hamstrings. I just didn't put in the same effort on hams when I did them with quads.

    How many cals do you think I should cut from the 3700 I am eating now? I am a little hesitant to drop too much. I still have so much to learn about how my body is going to react while trying to lose bodyfat. I can put on mass like a champ, but the bodyfat that I add in the process never wants to come off.

    My chest day was Tuesday; didn't do cardio.

    Incline Barbell Bench: 15/45, 12/135, 7/185, 6/185, 8/135

    Flat Barbell Bench: 12/135, 7/155, 7/155, 7/155

    Dips: 9, 6 (bodyweight only)

    Machine flyes: 10/150, 8/150, 7/135

    It wasn't my best chest day. I almost hate doing chest because I haven't been able to go up in weight like I can for other bodyparts. Its been a little discouraging. I think its due to a the fact that I can't seem to break through a mental block that I think I have.

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    Originally posted by tgkfour1
    Welcome to IM. Looking forward to your progress

    What do you hunt and How?
    I hunt big game the most. Around here thats pretty much limited to deer and turkeys, but rumor has it that there are some elk stocked out in western NC. When I hunt in VA (shotgun only counties), my cousins and I run dogs, which I know alot of people hate. When in the mountains, l like to take in my treestand and .270. My old man liked to rabbit hunt but it has been increasingly more difficult with all the deer hunters and their dogs. Occasionally I go squirrel hunting and use them to make a hell of a brunswick stew.

    How bout yourself?

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    If you cut your carbs and take in mostly protein and good fats, your body will have no choice but to burn fat for energy.

    You may not have the same amount of strength because of the lack of carbs but it'll burn fat.

    Best bet is to cut a few hundred cals at a time and see how it does.





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    So you think I should cut carbs (mostly from beans) from my midday meals? I don't want to cut carbs post workout. My other high carb meal is breakfast other than that. I'll post my typical diet tomorrow.

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    nevermind about posting the diet. It was clean but I didn't eat as much as I thought I did and ended up cramming my ass full of food the hour or so before I went to bed...I think thats why I'm getting fatter despite all the cardio I've been doing.
    My food choices are decent, but my meal planning sucks these days and my timing while I'm at work is totally off.

    Anyhow, yesterday was my day off and this morning I took my 10g of l-glutamine and did my 45 mins on the elliptical at 73% MHR. I like how when you do cardio in the morning, after about 10 mins its like your on autopilot and you just hum along for the next 35. I got back to do tonight.

    Romanian Deadlifts
    Bent Barbell Rows
    Close Grip Seated Rows
    Wide Grip Pulldowns (my least favorite and weakest back movement)

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    What did you eat before going to sleep?





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    I guess it was about 8pm when I realized I was short on cals, so I had 1 serving of cracklin oat bran cereal with 2 servings of special K with skim milk (I figure that that was not the thing to be eating). I think that amounted to 600 cals, 7g fat, 79g carbs, ~16g of complete protein. Then I threw back 1 serving of micellean 105cals, 1g fat, 2g carbs, and 20g protien. About an hour and a half later I had another serving of micellean, a tablespoon of flax oil, and a tablespoon of natural PB. I went to bed about 11pm.

    I know this wont kill me if it were a rare occurance, but its become routine... what I need to do is get in my meals while I'm at work. I used to carry some mrp's and 2 PB on whole wheat sandwiches with me to work in addition to my regular lunch and eat them a while after I came in and just before I left to go home. When I decided to cut carbs, I switched up to walnuts and Nitrotech bars, but I ran out of bars about a week ago and thats when all hell broke lose. I got mrps on order and they should be here on Monday.

    Its discouraging because I went to michigan for a week in late May and since then everythings been screwed up. Before I went I had lost 7 lbs and was leaning out about 2 pounds a week. Since I got back, I gained all the weight I lost and look like I am retaining alot of water, so I look alot bulkier all around.

  14. #14
    Um......get rooted!
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    Sorry man....haven`t read any of this yet, just saw it and thought I`d say "hi"

    Glad you feel at home over here buddy

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    dont' feel sorry, feel fortunate that you don't have to read my crap. Fade's probably thinkin' "Oh shit what have I gotten myself into?"

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