It seems like every night at about 730, I start to get really tired. Not really sleepy though, just out of it. I’m basically doing a modified version of WS4SB. The upper body days are exactly the same as the program goes, and the lower body days consist of one big movement, a single leg exercise, and something for the hams. The other lower body day is the same except the big movement is submaximal/speed oriented. I’ve been working with box squats recently just to keep the form familiar…it’s nothing strenuous. Last week I played basketball twice, and it was really intense for about an hour and a half.
Average day of eating consists of
Breakfast:
protein shake
oatmeal
glass of oj
Snack:
String cheese
walnuts
Lunch
2 turkey burgers
spinach
Peri workout and Post workout = Surge
Dinner:
a salad with a couple of chicken cutlets
or
a pita with steak & cheese
About 8 PM:
couple chicken cutlets
spinach
Before bed:
shake w/ cottage cheese, peanut butter, and scoop of casein
I know i should eat more, but it’s a little rough with the budget and limited on campus dining, but I’m working at it.
Sorry for long post, but i wanted to cover everything
Should probably add that im 19 and i get 7-9 hours of sleep consistently
You should do a rest/recovery week (with much less volume than usual) every ~4-6 weeks of intense lifting and you should check if you’re losing weight, if yes, you need to increase your caloric intake (even eating cheap junk is better than eating not enough !)
yeah on average i get about 9 … but sometimes the roommates don’t let you get that much. I deload every 4th week, and i’m going to try and get some more calories in.
Do you feel lower in energy than you’re used to all day or just in the evening? I’ve found that since I started using Spike about 6 weeks ago, I not only get better workouts but I also feel more energized throughout the day and evening.