New member any advice?

[tubbednova]

I just got done taking time off from lifting and cardio and my first week back it seems i lost a bunch of strengh.I believe i was overtraining bad i was doing cardio every morning fasted for 30-45min and lifting 6days and tire flipping on sundays and eating a low carb/fat diet.All of this made me go to the doctors and found out my thyroid was messed up my t-level was very low at 216 so took off ate alot of fat but cut carbs to 30g.Now im back lifting and training again lifting 5days aweek and kickboxing 4 days 3 are only 30min.Im getting the doms back but it goes away this time!Im lifting around 20%lighter then i was but every thing is growing like crazy!My problem is im eating 3200cal from carbs(346)pro(200)and fat(136)all healthy cals but it seems im not recovering like i did before(like 6-10months ago)Im 33 and 180 at alittle over 11%bf i bulked at 4000 and hit 204 at 16+% only took me alittle over a month or so to get to 11%.I get done lifting and take my glut and leucine wait 30-45min and down my shake and eat supper 45min later and still no energy!Ready for bed!What im i doing wrong ???

 

[tubbednova]

Also as far as my lifting goes i train chest tri's and shoulders on mon and thur.back bi's and forearms on tue and fri and legs on wed do compound sets and some isolation sets sets are around3-4 and reps are 8-10 my chest and shoulders are my weak points.

 

[buff1]

Also as far as my lifting goes i train chest tri's and shoulders on mon and thur.back bi's and forearms on tue and fri and legs on wed do compound sets and some isolation sets sets are around3-4 and reps are 8-10 my chest and shoulders are my weak points.

jus hang urself

 

[buff1]

j/k

Seems like you have alot going on with ur work out routine, what is your goal (power lifts and bulking?)

 

[Anabolic5150]

I think you are just over training and not giving yourself enough time to recover. Maybe back off a day or two and rest up.

 

[tubbednova]

jus hang urself

Thanks for the surport there BUDDY!

 

[tubbednova]

j/k

Seems like you have alot going on with ur work out routine, what is your goal (power lifts and bulking?)

My goal is bulking trying to get some size going on.

 

[tubbednova]

I think you are just over training and not giving yourself enough time to recover. Maybe back off a day or two and rest up.

What about a different split?mon,tuewed off thur fri?I did this for a while before but didn't get the size i was looking for,i was kinda new then also.I just want that feeling of energy back i drink my shake and it sucks the life out of me!Don't even get a sugar buzz.Only sugar in it is molasis though(tsb)

 

[Gazhole]

Far far too much training, far far too little rest. Probably not enough food either with that level of activity.

Cut the exercise back so you have at least 2 days complete rest a week. If you have to do weights and cardio on the same day, so be it. Increase your calories a bit too.

 

[Anabolic5150]

I lift 3 days a week, push/legs/pull and do cardio 2-3 days. Never in the gym more then an hour, maybe an hour and 5 minutes. You train 5 days a week, kickbox, etc, you don't give your body the rest it needs to grow. You don't grow in the gym, you grow when you rest, recover and refeed.

Lethargy is a sign you aren't recovering. You can try upping your calories, but I think you need to back off on something. Just my opinion, but maybe try.

And molasses in a shake? Never heard that, but to each his own. I'm kinda of old school. My shake post workout is 75g of dextrose and 75g of whey isolate plus 10g each of creatine and glutamine. I do drink 20g of BCAA's in water during my workout as well.

Try something different, see what works for you.

 

[tubbednova]

I'll try and come up with something for my training.Im gaining muscle atleast doing this and somehow lost .1%bf at the same time.As for the molassis it has b-vit and less sugar then honey just taste like butt!with that i add 1c 1%milk 1/2c plain yougurt and a scoop of whey and a frozen bananna.I also try to hit the gym or basement in an hour.I also train ab's on tue and thur mornings which i need some help with.Usally start with hanging raises,or weighted leg lifts then go to weighted crunchs,sit ups(decline)and hit my obl.with dumbell twist usally with the sit ups or use a plate and twist and swing taking them to failure 4-5x

 

[control101]

Also as far as my lifting goes i train chest tri's and shoulders on mon and thur.back bi's and forearms on tue and fri and legs on wed do compound sets and some isolation sets sets are around3-4 and reps are 8-10 my chest and shoulders are my weak points.

Theres are reason your chest and shoulders are you weak points. Do you realize when your doing any chest movement your involving your shoulders? And that all of your presses involve tris? Your overtraining them, split them up bro. If your going to do chest and an arm option, do bi's. Your hitting your tri's with your chest, no need to hit them anymore than when they are a synergist to your presses. Give shoulders their own day, or mix in just an all around arm day, AFTER a full day of complete rest from chest/back. Same goes for your back, in damn near every back movement you use bi's, any row basically, the only thing where they arent that involved is deads. Give them a break. If you insist on training back and an arm option choose tri's on those days. Either way your chest day is just a little ridiculous if your trying to bulk up. Your training your chest, and then overtraining your shoulders and tri's because they are both heavy synergists to your chest movements.

Id recommend 1 of 2 options for training days

4 days a week - Monday:Legs (its the biggest muscle and the most draining to work, do it first in the week after your day rest) Tuesday:Chest/Bi's Wed: off Thursday: Back/Tri's and Saturday:Shoulders

5 days a week - Monday: Legs..Tuesday: Chest..Wednesday: Back..Thursday: Shoulders..Friday: Off..Saturday: Bi's/Tri's..Sunday off.

Even though your training 5 days a week, your giving ample time between tuesdays chest workout and thursdays shoulder workout for them to get some recovery in, your rear delts shouldnt need hit except for maybe 1 exercise after you do back on Wednesday. Also, if you think about it Tuesday is essentially a push day, Wed. a pull day and Thursday a push day, so you give the muscles that push (tri's, anterior delts, pecs, and to some extent medial delts) a break with your pull day. But your bis/tris are synergists in every upperbody movement, thats why I toss a day off on friday before training them individually.

As far as the lethargy goes, that's pretty much diet related, Id try upping your calories by adding some carbs, maybe bumping them to the 400/425 mark. Also theres this huge common misconception that carbs cause you to get fat, no. Calories cause you to get fat, in the end its all about calories in vs calories out, the low carb bullshit thats around is straight out of a fad diet. At no point in time should you only be consuming 30g of carbs a day, the only thing your doing is cutting calories essentially by doing that and telling your body to go ahead and use that protein you ingest for energy because you dont have the carbs it needs to fuel it. If you take in an adequate amount of carbs they have a protecting action on the protein you take in, because your bodies first choice for energy is carbs, then fats, then protein. So if you want to cut keep your macro nutrient ratios on point and cut CALORIES not carbs, for you if your feeling lethargic at 50% carbs, bump it to 55 or 60% and bump down your protein a bit (oh no did I just say that about the holy grail of muscle building?! Yes I did), like I said carbs protect your protein. Right now your protein is about 29% your daily intake of cals bumping that to 25 and increasing carbs isnt going to make or break you, but it will improve your lethargic conditions. Eat, Rest, Grow. Sorry for the wall of text. My .02.

 

[tubbednova]

Theres are reason your chest and shoulders are you weak points. Do you realize when your doing any chest movement your involving your shoulders? And that all of your presses involve tris? Your overtraining them, split them up bro. If your going to do chest and an arm option, do bi's. Your hitting your tri's with your chest, no need to hit them anymore than when they are a synergist to your presses. Give shoulders their own day, or mix in just an all around arm day, AFTER a full day of complete rest from chest/back. Same goes for your back, in damn near every back movement you use bi's, any row basically, the only thing where they arent that involved is deads. Give them a break. If you insist on training back and an arm option choose tri's on those days. Either way your chest day is just a little ridiculous if your trying to bulk up. Your training your chest, and then overtraining your shoulders and tri's because they are both heavy synergists to your chest movements.

Id recommend 1 of 2 options for training days

4 days a week - Monday:Legs (its the biggest muscle and the most draining to work, do it first in the week after your day rest) Tuesday:Chest/Bi's Wed: off Thursday: Back/Tri's and Saturday:Shoulders

5 days a week - Monday: Legs..Tuesday: Chest..Wednesday: Back..Thursday: Shoulders..Friday: Off..Saturday: Bi's/Tri's..Sunday off.

Even though your training 5 days a week, your giving ample time between tuesdays chest workout and thursdays shoulder workout for them to get some recovery in, your rear delts shouldnt need hit except for maybe 1 exercise after you do back on Wednesday. Also, if you think about it Tuesday is essentially a push day, Wed. a pull day and Thursday a push day, so you give the muscles that push (tri's, anterior delts, pecs, and to some extent medial delts a break with your pull day) But your bis/tris are synergists in every upperbody movement, thats why I toss a day off on friday before training them individually. My .02.

Thanks for the tip.They always been my weak part even when i did a four day split and did arms on single day

 

[control101]

Thanks for the tip.They always been my weak part even when i did a four day split and did arms on single day

I edited in a part about nutrition if you missed it haha, you had my mind rollin! Also, it may just be genetics based, just up the sets a bit on your chest day over how many sets you do on your other days, my chest is also my weak point but after adding about 4 extra sets onto my chest workout over how many I do for back. Ex. 24 sets for chest total and 20 for back. They are catching up nicely. Food for thought

 

[tubbednova]

I edited in a part about nutrition if you missed it haha, you had my mind rollin! Also, it may just be genetics based, just up the sets a bit on your chest day over how many sets you do on your other days, my chest is also my weak point but after adding about 4 extra sets onto my chest workout over how many I do for back. Ex. 24 sets for chest total and 20 for back. They are catching up nicely. Food for thought

Two things actually three first your awesome for helping me out!second as for the added sets should i do two on monday and two on thurs or 4both?As for the last ? about upping my cals. when should i do this(time of day)before/after kickboxing (6:00am)breakfast 7:30 which is cup cooked steel cut oats ,apple 2hard boiled eggs and 1/4cup walnuts.with tsp of cocoa powder.(its pretty good)

 

[Anabolic5150]

I am in no way saying that hitting a bodypart twice a week doesn't work, but why would you need to if you are blasting it one day a week and then giving it time to recover after?

I used to train this way and my results were minimal at best. Once I started training each bodypart once a week, hard and heavy, my growth really took off. The only bodyparts I ever train more than once a week are abs and calves, doing them each twice. I also do something a bit different too, every two or three weeks I skip triceps and biceps during the week all together. Both parts get hit heavy by either chest/shoulders or back and giving them extra time off has really helped. I guess for me, less is more. Not that it is the only way, but it works for me. We are constantly experimenting on ourselves, have to keep an open mind.

 

[control101]

Two things actually three first your awesome for helping me out!second as for the added sets should i do two on monday and two on thurs or 4both?As for the last ? about upping my cals. when should i do this(time of day)before/after kickboxing (6:00am)breakfast 7:30 which is cup cooked steel cut oats ,apple 2hard boiled eggs and 1/4cup walnuts.with tsp of cocoa powder.(its pretty good)

Well since chest is tuesday on both those splits, you want to JUST up your chest sets, leave the rest of the body parts the same, just up the total volume you train your chest and continue to train the rest of your body the same as usual. Do it as much as you need, you probably need to be around the 3600-3700 range with the increased carbs. Why not before and after?

 

[tubbednova]

Well since chest is tuesday on both those splits, you want to JUST up your chest sets, leave the rest of the body parts the same, just up the total volume you train your chest and continue to train the rest of your body the same as usual. Do it as much as you need, you probably need to be around the 3600-3700 range with the increased carbs. Why not before and after?

Thanks,i'll hit my chest tomorrow usually do 4/6on the b/b bench so i'll do 6/6 and do incline dumbell for 3/8 and do 5/8 and again on thurs.It's going to take me alittle for upping my cals. busted my butt to cut to 11.1%as of this morning.Last week i was 179 at 11.2%and this morning 181.2 at 11.1%so i lost fat and gained muscle.

 

[control101]

Thanks,i'll hit my chest tomorrow usually do 4/6on the b/b bench so i'll do 6/6 and do incline dumbell for 3/8 and do 5/8 and again on thurs.It's going to take me alittle for upping my cals. busted my butt to cut to 11.1%as of this morning.Last week i was 179 at 11.2%and this morning 181.2 at 11.1%so i lost fat and gained muscle.

Wait why are you doing chest twice again? 1 time a week my man.

 

[elbkind]

4=on 3=off