overtraining for diet

9

97lt1z28

New member
I have been lifting 5 days a week and doing 20 min of cardio 6 days a week for the last month. For about the last two weeks around 4 to 5 pm i literally hit a wall and end up feeling so exhausted that i fall asleep sometimes for a hour+. My diet is pretty strict and looks like this 90% of the time. right now i am 6 foot 5 230 pounds 20 percent bodyfat

meal
1
chicken breast and 1/2 cup of grits

2
40 gram protein shake

3 Lunch
same as meal one but with 1 cup of grits or oats

4
same as meal 2

5
same as meal 1 then wait 45 min and take a dose of super pump 250 and glutamine

Train for 1 and a half hours

6
40 gram protein shake and celltech glutamine

7
chicken breast and lettuce

meal 8 before bed
1 more shake mulit vitamin, DHEA, glucosamine, fish oil

Thanks for your help, i can breakdown the the food for you if you would like.
as of right now i am clean
 
feel like a idot admiting but i am pretty new to liftin this hard and being on forums about this so what does BMR/TDEE mean, thanks for the patience
 
ok i got every thing figured out today and right now my
Weight= 230
height= 6 foot 5
Body Fat= 18%
BMR= 2221.7
TDEE= 3832

I know i am not getting that many calories in. Is this why i am crashing so hard?
 
i used the 1.75 multipication
my macros are

meal 1 7 am

1/2 cup oatmeal: 150 cal 5 g protein 27 g carb 3 g fat
chicken breast: 120cal 27 g protein 0 carb 2 g fat

meal 2 9:30
shake= 240 cal 42 g protein 8g carbs and 4 g fat

meal 3 12:00
1 cup oatmeal: 300 cal 10 g protein 54 g carb 6 g fat
chicken breast: 120 cal 27 g protein 0 carb 2 g fat

meal 4 2:30
shake: 240 cal 42 g protein 8g carbs and 4 g fat

meal 5: 4:00

1/2 cup oatmeal: 150 cal 5 g protein 27 g carb 3 g fat
chicken breast: 120cal 27 g protein 0 carb 2 g fat

wait 1 hour and take superpump 250 then go train

meal 6 (post work out)
shake: 240 cal 42 g protein 8g carbs and 4 g fat
cell tech: 310 cal 75 g carbs

meal 7 (roughly 1 hour after post work out)
chicken breast and greens: 120 cal 27 g protein 0 carb 2 g fat

meal 8 before bed
shake: 240 cal 42 g protein 8g carbs and 4 g fat
DHEA, glucosamine, fish oil

totals=
cal: 2350
protien: 296
carb: 140
fat: 36

This is typical of what i eat every day for at least the last month and half now. I substitute grits in for Oats when i get sick of Oats. I have one cheat day meal on saturdays.

Thanks again for your help
 
3J, def. need some fruits and veggies in there just from looking quick. IMO way too many protein shakes unless time/money/situation wont allow anything else.
 
well i havn't even looked over the diet.. i still need the basics..

like why he's using a activity factor of 1.75??

OP, whats your workout cardio routine look like? what do you do for a living??
 
i could change it...i do 20+ min of cardio 6x a week. i work in a warehouse and literally walk around and move stuff all day...however i could change the multiplication ratio. like i said this is my first time doing seriously this so i am taking all the advice i can get. The shakes are just easy for me. I am tryin to eat every 2 and a half hours so it hard to be eating full meals...the shakes just make it easier for me but i am willing to change whatever i need. Thanks
 
97lt1z28 said:
i used the 1.75 multipication
my macros are

meal 1 7 am

1/2 cup oatmeal: 150 cal 5 g protein 27 g carb 3 g fat
chicken breast: 120cal 27 g protein 0 carb 2 g fat

meal 2 9:30
shake= 240 cal 42 g protein 8g carbs and 4 g fat
your gonna have to learn to cook ahead in time and eat real food at wrk
meal 3 12:00
1 cup oatmeal: 300 cal 10 g protein 54 g carb 6 g fat
chicken breast: 120 cal 27 g protein 0 carb 2 g fat

meal 4 2:30
shake: 240 cal 42 g protein 8g carbs and 4 g fat

meal 5: 4:00

1/2 cup oatmeal: 150 cal 5 g protein 27 g carb 3 g fat
chicken breast: 120cal 27 g protein 0 carb 2 g fat
your gonna get tired of that oatmeal very very quickly... you need phytonutrients, you need better and diff carb choices... sweet potato, yam, red kidney beans, brown rice, ezekiel bread, something other then oats
wait 1 hour and take superpump 250 then go train

meal 6 (post work out)
shake: 240 cal 42 g protein 8g carbs and 4 g fat
cell tech: 310 cal 75 g carbs
add semi simple carb here... like a white bagel or white rice,pasta.
meal 7 (roughly 1 hour after post work out)
chicken breast and greens: 120 cal 27 g protein 0 carb 2 g fat
add efa like avocado, almond butter, coconut oil, evoo
meal 8 before bed
shake: 240 cal 42 g protein 8g carbs and 4 g fat
DHEA, glucosamine, fish oil
this shake is killing you before bed, it'll be out of your system in 1-2hrs... eat a lean beef here, or cottage cheese..
totals=
cal: 2350
protien: 296
carb: 140
fat: 36

This is typical of what i eat every day for at least the last month and half now. I substitute grits in for Oats when i get sick of Oats. I have one cheat day meal on saturdays.

Thanks again for your help
Click to expand...

you need to be eating 3000 calories.. your over 1300 calories under your tdee.. that's why you've stalled...

your gonna do two things... one, your gonna start eating more... two, your gonna do an immediate refeed at 3000 calories, and prob put on some weight... this will subside.. dont worry...
 
thats what i was looking for....thanks for putting up with the noob questions and bullshit, I will impliment this stuff as off today. I dont mind puttin on weight...it sucks being 18% before summer but thats my own fault. You guys are awesome ill keep you updated
 
one more post on this...I have will try to ad more "real" food at work but i just dont see how to get a additional 1300 calories. thats like half of what i am eating a day right now anyway. Should i up my carb inakes through my meals (like changing my 1 cup of oats to 2 cups)? Should i add one or two more meals in? Any suggestions on how to get that last 1300 calories and do you recomend a time to eat it. Thanks.
 
97lt1z28 said:
one more post on this...I have will try to ad more "real" food at work but i just dont see how to get a additional 1300 calories. thats like half of what i am eating a day right now anyway. Should i up my carb inakes through my meals (like changing my 1 cup of oats to 2 cups)? Should i add one or two more meals in? Any suggestions on how to get that last 1300 calories and do you recomend a time to eat it. Thanks.
Click to expand...

go to my sticky in the diet section and look at my sample cutting/bulking diets... u'll get the idea
 
haha, come to think of it, if you could follow my cutting diet to the T, u'd be fine.. lol
 
You must log in or register to reply here.

Similar threads

T
stacking cycle advice and lower back specific exercises.
Replies
4
Views
94
casanovaaa
casanovaaa
svuuelmrb
Tips for losing weight: Pay attention to these items when burning calories in addition to diet
Replies
1
Views
2K
timmothysmith01
T
RoidExpress
Anabolic steroid mg and dosage management.
Replies
0
Views
850
RoidExpress
RoidExpress
RoidExpress
Anabolic magic named: Trenbolone
Replies
0
Views
1K
RoidExpress
RoidExpress
Nudger
Sustanon 250 for menopause
Replies
1
Views
7K
NAJeff
N
Back
Top