Im scared im overtraining

[chico1st]

OKay im scared i might be over training myself but i dont really know.
Ive always been a wrestler but i've never hit the gym before. Now i dropped wrestling and took up martial arts and i found that i need more muscle to increase my game. OKay so...

Monday - 1 hr back bicep workout, straight to 1.5 hr karate practice
Tuesday - 1 hr yoga (to keep me flexible) 1 hr legs workout
wednesday - 1.5 hr karate workout
thurday - rest
Friday - 1 hr hest tricep shoulders workout straight to 1.5 karate practice

i get about 60g protien a day and take vitamins

Should i take supplements or anything? will that help me or am i fine?

Thanks!

 

[Double D]

Sounds like alot, but post your workout.

 

[Double D]

Woah I didnt look at it well enough. Only 60 grams of protein!!!! You need atleast .75 grams per bodyweight.

 

[chico1st]

I wiegh 200lbs to i figure 60g protien is about right.
because its .75g protien / kg, right?
I do about 30 pushups and 30 sit ups everytime i go to karate but i hope thats not that much, plus fighting stuff
Monday: Back, biceps then karate
Back
Lat machine pull downs:
Set one: 1 x 12 repetitions
Set two: 1 x 10 repetitions
Set three: 1 x 8 repetitions
Rest periods between sets: 50 seconds

Low pulley cable rowing:
Set one: 1 x 12 repetitions
Set two: 1 x 10 repetitions
Set three: 1 x 8 to 10 repetitions
Rest between sets: 50 seconds

Barbell bent over rowing:
Set one: 1 x 12 repetitions
Set two: 1 x 10 repetitions
Set three: 1 x 8 repetitions
Rest periods between sets: 60 seconds

Biceps

Standing barbell curls:
Set one: 1 x 10 to 12 repetitions
Set two: 1 x 10 repetitions
Set three: 1 x 8 repetitions
Set four: 1 x 6 to 8 repetitions
Rest periods between sets: 50 seconds

Preacher curl:
Set one: 1 x 12 repetitions
Set two: 1 x 10 repetitions
Set three: 1 x 10 repetitions
Rest periods between sets: 45 seconds
then karate

Tuesday Yoga then Legs
Quadriceps
Leg extensions:
Set one: 1 x 15 repetitions
Set two: 1 x 12 repetitions
Set three: 1 x 12 repetitions
Rest periods between sets: 45 seconds

Squats:
Set one: 1 x 12 repetitions
Set two: 1 x 10 repetitions
Set three: 1 x 8 repetitions
Set four: 1 x 6 to 8 repetitions
Rest periods between sets: 60 to 90 seconds

Leg press:
Set one: 1 x 12 repetitions
Set two: 1 x 10 repetitions
Set three: 1 x 8 repetitions
Set four: 1 x 8 repetitions
Rest periods between sets: 60 seconds

Hamstrings
Stiff legged dead lifts:
Set one: 1 x 12 repetitions
Set two: 1 x 12 repetitions
Set three: 1 x 10 repetitions
Rest periods between sets: 50 seconds

Lying leg curl:
Set one: 1 x 12 repetitions
Set two: 1 x 10 repetitions
Set three: 1 x 8 repetitions
Set four: 1 x 6 to 8 repetitions
Set five: 1 x 12 repetitions*
*As soon as your done the fourth set, immediately drop the weight by 30 pounds or so and do another 12 repetitions.
Rest periods between sets: 50 seconds

Calves
Standing calf raises:
Set one: 1 x 20 repetitions
Set two: 1 x 20 repetitions
Set three: 1 x 20 repetitions
Rest periods between sets: 45 seconds

Seated calf raises:
Set one: 1 x 15 repetitions
Set two: 1 x 15 repetitions
Set three: 1 x 15 repetitions
Rest periods between sets: 45 seconds

Wednesday 1.5 hr Karate

Friday: Chest, triceps and abs
Bench press:
Set one: 1 x 12 repetitions
Set two: 1 x 10 repetitions
Set three: 1 x 8 repetitions
Set four: 1 x 6 repetitions
Rest periods between sets: 60 seconds

Incline bench press:
Set one: 1 x 12 repetitions
Set two: 1 x 10 repetitions
Set three: 1 x 8 repetitions
Set four: 1 x 6 to 8 repetitions
Rest periods between sets: 60 seconds

Flat bench dumbbell fly:
Set one: 12 repetitions
Set two: 1 x 12 repetitions
Set three: 1 x 12 repetitions

Rest periods between sets: 35 seconds

Triceps
Cable tricep thingy:
Set one: 1 x 12 repetitions
Set two: 1 x 10 repetitions
Set three: 1 x 8 repetitions
Set four: 1 x 6 to 8 repetitions
Rest periods between sets: 60 seconds

Shoulders
Press behind the neck:
Set one: 1 x 12 repetitions
Set two: 1 x 10 reps
Set three: 1 x 8 reps
Set four: 1 x 6 to 8 reps
Rest periods between sets: 60 seconds.

Seated dumbbell press:
Set one: 1 x 10 repetitions
Set two: 1 x 8 repetitions
Set three: 1 x 8 repetitions
Rest periods between sets: 50 seconds

Side lateral raises:
Set one: 1 x 12 to 15 repetitions
Set two: 1 x 12 to 15 repetitions
Set three: 1 x 12 to 15 repetitions
Rest periods between sets: 30 seconds

Then 1.5 hr of karate

 

[CowPimp]

What makes you say you're overtraining? Are you experiencing symptoms of overtraining? Just unload as frequently as needed, whether it be active rest or total abstinence from certain activities.

 

[dontsurfonmytur]

wow you only get 60 g of protein and u weigh 200 pounds... DUDE u need 200g of protein at LEAST

 

[kenwood]

being scared is for little bitches. overcome your fears! look overtraining in the eyes and say fuck off overbitch.

 

[mythicallith]

Your not overtraining, you just need more protein. The easiest way to do this without eating to much fat is through whey powder. I take this 3 times per day, in the morning, lunch, and before bed. I also take it after workouts, within 20-30 minutes ensures best absorption. Also try doing little things like drinking more milk, which is high in protein, and lets say when you go to McDonalds, eat a dbl quarter pounder instead of a cheeseburger. This will help you gain more muscle and should speed up you recovery too.

 

[VanessaNicole]

I feel you.

I teach cardiokickboxing 4 times per week, and I have to lift weights on those same days.

Do you have symptoms of overtraining? Any lethargy, loss of appetite, irritablility, insomnia? Do you have persistent muscle aches? Are you getting colds more often?

If not, then stick with it, and see if it gets easier. When I first started my classes I was sore all the time. But it went away when I got stronger.

What is it specifically that is making you think you're overtraining?

Are you eating properly PWO?

VanessaNicole

 

[VanessaNicole]

Your not overtraining, you just need more protein. The easiest way to do this without eating to much fat is through whey powder. I take this 3 times per day, in the morning, lunch, and before bed. I also take it after workouts, within 20-30 minutes ensures best absorption. Also try doing little things like drinking more milk, which is high in protein, and lets say when you go to McDonalds, eat a dbl quarter pounder instead of a cheeseburger. This will help you gain more muscle and should speed up you recovery too.

Milk isn't THAT high in protein, it's kinda high in sugars, though.

There are only two reasons to EVER go to McDonalds: 1) You are starving to death or 2) It's your cheat.

If you eat a shake after your workout, you need to eat some glucose too...

This isn't great advice...

VanessaNicole

 

[assassin]

OKay im scared i might be over training myself but i dont really know.
Ive always been a wrestler but i've never hit the gym before. Now i dropped wrestling and took up martial arts and i found that i need more muscle to increase my game. OKay so...

Monday - 1 hr back bicep workout, straight to 1.5 hr karate practice
Tuesday - 1 hr yoga (to keep me flexible) 1 hr legs workout
wednesday - 1.5 hr karate workout
thurday - rest
Friday - 1 hr hest tricep shoulders workout straight to 1.5 karate practice

i get about 60g protien a day and take vitamins

Should i take supplements or anything? will that help me or am i fine?

Thanks!

u don't work ur chest??? if u don't consume enough amount of protein or carbs u r gonna get overtrained overtraining is mainly because u do more work than u should do or rest less than u should do .....if u eat well and sleep enough in proportion with ur effort it's almost impossible that u'll get over trained

 

[Double D]

I wiegh 200lbs to i figure 60g protien is about right.
because its .75g protien / kg, right?
[/B]

No, thats .75 (at the least) per lb. Not kg

 

[assassin]

it's 0.75 per lb or 2 grams per kg

 

[Double D]

I am not real good with kg's. Just a cocky American, sorry. if you weigh 200lbs then shoot for 200 grams of protein a day. If you are a little short its ok, but 200 ought to be what you are shooting for, which would be 1 gram of protein per lb.

 

[assassin]

counting using lbs is much easier in calorie count , multiply ur kgs by 2.2 to obtain the weight in lbs

 

[CowPimp]

.8g per kilogram is the RDA for protein. However, active people need more protein than this. The NSCA recommends up to 2g per kilogram body weight, which is about 1g per pound. This obviously varies depending on the person, and many people will recommend up to 1.5g per pound of bodyweight or sometimes even more, but I think at a certain point you would be better served by intaking a more apporpriate energy source. Protein is definitely a versatile energy source, but it is not as efficient as carbohydrates or fats.

 

[chico1st]

Hey wow thanks for all the responses, you are all awesome.

Okay so i need to quadruple my protien intake, thats a big difference but i suppose thats do-able. Also for the record i think McDonalds is gross ... blah

I was scared i was over training because... umm.. i didnt want to admit this but every day that I went to the gym i did a whole body workout and i stopped making results which is when i discovered a magical thing called splits. I now do legs on seperate days from the rest of my workout etc. Like Vanessa said though im still really sore for a couple of days after a workout. I thought i was okay because by the time i get back to a chest workout for instance my chest doesnt hurt. Essentially im always really sore somewhere, but I see theres hope for me since Vanessa was okay after a while.

Thats why I was scared.

 

[assassin]

have a proper diet and training schedule and enough sleep and never be afraid of over training

 

[Squaggleboggin]

Milk isn't THAT high in protein, it's kinda high in sugars, though.

There are only two reasons to EVER go to McDonalds: 1) You are starving to death or 2) It's your cheat.

If you eat a shake after your workout, you need to eat some glucose too...

This isn't great advice...

VanessaNicole

Yeah, I used to drink a lot of milk for protein (with how much I would drink, it contributed significantly to my protein intake) and I recently found out that it usually contains more sugar than protein. I was emotionally crushed.

 

[assassin]

1 cup skimmed milk = 12 grams carbs + 8 grams protein

 

[CowPimp]

Hey wow thanks for all the responses, you are all awesome.

Okay so i need to quadruple my protien intake, thats a big difference but i suppose thats do-able. Also for the record i think McDonalds is gross ... blah

I was scared i was over training because... umm.. i didnt want to admit this but every day that I went to the gym i did a whole body workout and i stopped making results which is when i discovered a magical thing called splits. I now do legs on seperate days from the rest of my workout etc. Like Vanessa said though im still really sore for a couple of days after a workout. I thought i was okay because by the time i get back to a chest workout for instance my chest doesnt hurt. Essentially im always really sore somewhere, but I see theres hope for me since Vanessa was okay after a while.

Thats why I was scared.

There is nothing wrong with full body workouts, however, you can't do them every day! That is ludicrous. Even if you do a split program, I wouldn't lift more than 3-4 days each week.