i hit the wall

[yazy10]

age-20
weight-95kg on a good day
height-180cm
goal lose 10kg of fat in 3 months
cardio-30mins 4 times a week
weight training 5 times a week
work-carpenter

i get up every morning feel sore and F'd. go to work start working feel ok until i get home and sit down. when i get to gym i dont feel real motivated. when i start moving weight around i feel shit.everything feels heavy. i am trying to cut down. so i am eating smaller meals with lower cabs and Calories.i eat 3400caloris a day but i have to eat like 4000.but i put a def-act to lose wight.
90g fat,334g carbs,320g protein. only supplements i us is protein and creatine.should i do less wight more reps or up the weight. or just get some Testosterone Boosters or something .i am lose weight just not on the scales. my cloths r getting bigger and i look more lean.

 

[Perdido]

You're overtraining (or at least over reaching) and need to just take a break. Between doing physical work on the job and training 5 days a week has caught up with you. Been there done that.
Take a week off and see how it goes. You may need more. My hardheaded training partner overtrained and ended up getting injured and missed 10 weeks of training. Only thing she could do for those 10 weeks was do some HIIT style cardio to help heal up.

 

[juggernaut]

Yaz, what is your routine like? Give me a day to day.

 

[Caretaker]

I agree with the overtraining. Do 4 days weight training. 2 on, 2 off and cardio 4 days also. But try to break it up a bit so you are not doing training and cardio the same 4 days. Get more sleep, eat normal amount of GOOD food and no junk and you should level out. Don`t worry about how much you weigh. You said you are getting leaner andf you clothes are getting bigger. All you need to do now is adjust so you feel better.

 

[alan84]

stop taking creatine, it stores water in your body which will bulk you up more. as per protien intake, you are taking way too much protien, you are 95 kg, which is roughly around 210 pounds. you need one gram of protien per one lb of your weight. so you need 210 grams of protien, not 320. excessive protien intake will turn into fat bro. remember if you want to lose wight, DIET DIET DIET bro.

 

[Merkaba]

I would do four days a week, with cardio at the end of those workouts or maybe three times. You work as a carpenter and doing all of that training. You can expect to be tired and feel like shit.

 

[juggernaut]

stop taking creatine, it stores water in your body which will bulk you up more.

Explain your rationale for this beyond brilliant statement. Please? I can't wait to hear it.

 

[alan84]

Explain your rationale for this beyond brilliant statement. Please? I can't wait to hear it.

creatine stores water and it is a fact and there are many sites that can explain to you how bro. do some research

 

[juggernaut]

creatine stores water and it is a fact and there are many sites that can explain to you how bro. do some research

Uh bro; You need to either reiterate your answer, bro. You obviously read way too much bullshit, bro and dont have any clue as to what you think you understand, or dont have the intellectual capacity to truly connect to what you originally said, bro. Basically, I'm calling you half-witted. Can you give me some of the sites that state this? I'd love to see where you get your research from. Bro.

 

[Built]

Creatine might make you hold a bit of water in your muscles, but it sure as shit won't reduce your metabolic rate or make you hold fat.

To the OP, your calories are too high. You need to eat less. Figure out a way to do this.

 

[Gazhole]

And just how the hell is your body going to store protein as fat? Alchemy? Sorry to be the third person to tell you this, alan84, but you don't have a clue what you're talking about.

 

[yazy10]

i add my diet as a attachment so u can see what i try to get.

 

[gtbmed]

Have you ever tried a low carb diet?

On a low carb diet with significantly reduced cardio you may feel more focused, energetic, and satiated.

 

[vortrit]

Everytime I cut (i.e. lose weight) I feel drained. Maybe that has something to do with you being tired.

 

[Built]

Yazy, your fats may be a smidge low. Your carbs can come down a LOT. Protein is just fine.

 

[PushAndPull]

Everytime I cut (i.e. lose weight) I feel drained. Maybe that has something to do with you being tired.

Was waiting for someone to bring this up.

 

[Phineas]

Yazy, your fats may be a smidge low. Your carbs can come down a LOT. Protein is just fine.

I agree.

I'd suggest ditching the cereal, granola bar, cookie, and banana. I know "fruit is good for you" but when cutting I see little use for simple sugars. Built's right that dropping your carbs and upp'ing your fats will help. Fats will keep you feeling fuller longer. Your protein looks good, and you have some good sources in there.

How about adding some eggs, avocado, and olive oil for clean fats? Or nuts, and seeds, too. Eggs, nuts, and seeds will add more protein, but if you take out the sources I suggested your protein will drop anyway so I think it would even back out.

 

[Merkaba]

stop taking creatine, it stores water in your body which will bulk you up more. as per protien intake, you are taking way too much protien, you are 95 kg, which is roughly around 210 pounds. you need one gram of protien per one lb of your weight. so you need 210 grams of protien, not 320. excessive protien intake will turn into fat bro. remember if you want to lose wight, DIET DIET DIET bro.

Yea, hate to be a stickler but I'm gonna have to ride you hard on this one. ....

Giddy up....

Your muscles will hold some water, but that's part of what you're doing when you're "building muscle". Thus the loss in "tone" when you cut carbs, which also make you "hold water"

 

[Merkaba]

I agree.

I'd suggest ditching the cereal, granola bar, cookie, and banana. I know "fruit is good for you" but when cutting I see little use for simple sugars.

.

I agree. Replace it with broccoli and spinach or some green fibrous veggie. Lower calories, more fiber. I mean, I wouldn't want to but....

 

[Zaphod]

You're overtraining (or at least over reaching) and need to just take a break. Between doing physical work on the job and training 5 days a week has caught up with you. Been there done that.
Take a week off and see how it goes. You may need more. My hardheaded training partner overtrained and ended up getting injured and missed 10 weeks of training. Only thing she could do for those 10 weeks was do some HIIT style cardio to help heal up.

That's part of my problem. The work I do can send me into a downward spiral if I'm not careful.

 

[racer10]

You're overtraining (or at least over reaching) and need to just take a break. Between doing physical work on the job and training 5 days a week has caught up with you. Been there done that.
Take a week off and see how it goes. You may need more. My hardheaded training partner overtrained and ended up getting injured and missed 10 weeks of training. Only thing she could do for those 10 weeks was do some HIIT style cardio to help heal up.

Agree completely, take a week off man, your body is asking you for it, give it to it. You really won't make any substantial gains in that 1 week that you couldn't make up AFTER you have some rest. Get some sleep, rest, and quality food in you for a week or two. Then hit it back up, bet you'll feel back to normal.

 

[MDR]

Agree completely, take a week off man, your body is asking you for it, give it to it. You really won't make any substantial gains in that 1 week that you couldn't make up AFTER you have some rest. Get some sleep, rest, and quality food in you for a week or two. Then hit it back up, bet you'll feel back to normal.

Sometimes a bit of a break can work wonders.

 

[yazy10]

thanks for all the help. l will change my diet.thanks again.