Alright so, it’s been exactly 24 days since my last post in which I started a routine and diet regimine to increase my muscle mass and to grow! At first I started progressing and making gains, but now I’m doing the complete opposite… I’m deprogressing in my reps and weight. I’ve physically feel like ass and unmotivated, I won’t quit, and that’s my problem. I can tell you exactly what I’ve eaten and lifted the past 24 days… But instead of all of that crap being posted I’ll give you the basic info. I’ve consumed 3000+ calories a day, I never miss. If I have to I will stay up stuffing myself until I hit my mark. I have yet to miss a lifting session. I always lift. I started working my first job, and when I get home, my feet are dead and my toes are numb, and all I want to do is sleep. Instead I lift, eat, eat, and eat. The fact that I’m not making any progress is just contributing to unmotivating me, and making me want to quit, but as I said. I WILL NOT! I’m simply here posting again, to find some help as to how I can find some energy and motivation to keep on going. I feel like my negative thoughts are resulting in my negative gains.
So you’re eating 3000 plus cals a day and seeing negative results? What does your training look like? I bet your volume is probably too high, but you’ll have to post your workouts in order for anyone to tell you what the real problem(s) are.
Take a week off.
Mon
Bench Press 80%max 6-8x4
Military Press 80%max 6-8x4
Tri Extensions: 80%max 6-8x4
Squats: 80% of your max 6-8x4
Lunges
Tues:
Deadlift: 80%max 6-8x4
Pullups 4 sets to max reps
Seated ROWS: 80%max 6-8x4
Bicep curls: 80%max 6-8x4
Wed:
OFF
Thurs:
Bench Press 80%max 6-8x4
Military Press 80%max 6-8x4
Tri Extensions: 80%max 6-8x4
Squats: 80% of your max 6-8x4
Lunges
Fri:
Deadlift: 80%max 6-8x4
Pullups 4 sets to max reps
Seated ROWS
Bicep curls: 80%max 6-8x4
Have you ever lifted before? Because that is a prety high intensity work load.
You may want to dial back the percentage of rep max and increase the reps.
Beginners= lower intensity + higher volume.
This is the definition of overtraining. You either have to do less, eat more or healthier food, or improve your recovery (massages, ART, epsom salt baths, light cardio, more sleep, etc.) Sometimes life (in this case your job) gets in the way. It’s good that you’ve found this feels like - the average person never gets here. Back off a bit and get stronger!
Maybe take note of what this feels like. You are experiencing classic overtraining symptoms. I think anyone that has been training a while knows what overtraining feels like and can identify quickly if it happens to them, and make changes to stop it.
In the future you will be able to identify overtraining (if you ever do it again) because you have been there.
How long have you been training?
Whats your age?
[quote]SkyzykS wrote:
Have you ever lifted before? Because that is a prety high intensity work load.
You may want to dial back the percentage of rep max and increase the reps.
Beginners= lower intensity + higher volume.
[/quote]
I’ve been lifting off and on for about two years, never backed it with a serious diet or stuck with it long enough to produce results.
[quote]HoratioSandoval wrote:
This is the definition of overtraining. You either have to do less, eat more or healthier food, or improve your recovery (massages, ART, epsom salt baths, light cardio, more sleep, etc.) Sometimes life (in this case your job) gets in the way. It’s good that you’ve found this feels like - the average person never gets here. Back off a bit and get stronger![/quote]
I eat 100% “clean” foods. Majority of my calories come from dairy and meat. I will try more sleep, I’d do some cardio, especially since it’s cooling off outside, but I don’t want to burn calories, I need all the ones I can get.
Yeah, for some reason I never thought about overtraining for the first time. I was just thinking about how I don’t want to quit and how I don’t know anything anymore to go back to how I used to be, eating whatever and not giving a shit. I’ve made such a change that I can’t leave this new life style.
I think I’ll try and get more rest and lower the intensity for a bit.
[quote]Petedacook wrote:
Maybe take note of what this feels like. You are experiencing classic overtraining symptoms. I think anyone that has been training a while knows what overtraining feels like and can identify quickly if it happens to them, and make changes to stop it.
In the future you will be able to identify overtraining (if you ever do it again) because you have been there.
How long have you been training?
Whats your age?
[/quote]
Thank’s for the info. As I said above in this reply, about two years on and off. Never serious, enough. 18 years of age.
your squatting and DLing back to back not just two days a week but four that alone if done intense can lead to stagnation and regression that is if its a true 80% and done intense.
back off get on a solid program and start progressing again
More is not always better.
Phill
Supercompensation has not occured. Basically, you haven’t adapted properly. Squatting and deadlifting ball-out on back to back days isn’t gonna do anything good for you.
Myself, I am doing Rippetoe’s Starting Strength which I highly reccomend you look into. Google it. Anyway, one of the workouts calls for you to squat 3x5, bench 3x5 and deadlift 1x5 (not including the warm-up sets).
With such a limited volume, I woke up this morning feeling like I’d just been through my very first wrestling practice/just got my ass kicked. I can only imagine how you feel.
Take a week off and find a more basic program. Big Boy Basics, Total Body Training, a basic 5x5 split or Rippetoe’s program are all fine choices. Basically, when your body adapts, you get bigger and stronger. Eventually, you can ramp up intensity, but for now, start at a moderate level.
[quote]Phill wrote:
your squatting and DLing back to back not just two days a week but four that alone if done intense can lead to stagnation and regression that is if its a true 80% and done intense.
back off get on a solid program and start progressing again
More is not always better.
Phill[/quote]
Thank you for your advice, bro. 
[quote]t3h_Squirr3l wrote:
Supercompensation has not occured. Basically, you haven’t adapted properly. Squatting and deadlifting ball-out on back to back days isn’t gonna do anything good for you.
Myself, I am doing Rippetoe’s Starting Strength which I highly reccomend you look into. Google it. Anyway, one of the workouts calls for you to squat 3x5, bench 3x5 and deadlift 1x5 (not including the warm-up sets).
With such a limited volume, I woke up this morning feeling like I’d just been through my very first wrestling practice/just got my ass kicked. I can only imagine how you feel.
Take a week off and find a more basic program. Big Boy Basics, Total Body Training, a basic 5x5 split or Rippetoe’s program are all fine choices. Basically, when your body adapts, you get bigger and stronger. Eventually, you can ramp up intensity, but for now, start at a moderate level. [/quote]
Thank’s dude, I looked up Rippetoe’s program and decided it look’s great! I’m going to give it a try. Should I take the rest of the week off? If I do, how should I manage my nutrition?
You’re a decent size guy too (6’1/190) and 3000 cals a day ain’t alot for what you’re trying to accomplish. It’s not nearly as bad as some of the anorexics that have shown up here, but from what you’ve said it’s not enough imho. What’s your macro breakdown and you are spreading your meals over the day right? Just don’t get discouraged, you’ve got motivation and that’s half the battle won already. This is nothing that can’t be gotten past with some intelligent adjustment.
If it were me I’d either go really light the rest of the week or take it off altogether.
[quote]Tiribulus wrote:
You’re a decent size guy too (6’1/190) and 3000 cals a day ain’t alot for what you’re trying to accomplish. It’s not nearly as bad as some of the anorexics that have shown up here, but from what you’ve said it’s not enough imho. What’s your macro breakdown and you are spreading your meals over the day right? Just don’t get discouraged, you’ve got motivation and that’s half the battle won already. This is nothing that can’t be gotten past with some intelligent adjustment.
If it were me I’d either go really light the rest of the week or take it off altogether. [/quote]
Those are old stats, I’m like 6’2" and 185 lbs. 185 x 16 = 2960
I eat throughout the day as best as I can, but as mentioned, I work sometimes 9-10 hours a day with only a 30 minute lunch break.
You say you lift, eat, and eat. If possible, eat tons before you lift, then eat another ton after you lift. Never lift on an empty stomach.
Also, I eat around 3000 calories a day at 5’6.5" and 167 lbs, and have gained plenty over the past few months. The more I eat, the stronger I get. But definitely make sure to get in a wholesome meal a few hours pre-lift. Crank up the food intake!
[quote]babyslayer wrote:
Thank’s dude, I looked up Rippetoe’s program and decided it look’s great! I’m going to give it a try. Should I take the rest of the week off? If I do, how should I manage my nutrition?
[/quote]
Take the rest of the week off. Start on monday next. Up your calories to about 4000 gradually. Take 3000 and add 250 a week until you hit 4k. See if you get your desired results. If not, adjust accordingly.
[quote]t3h_Squirr3l wrote:
babyslayer wrote:
Thank’s dude, I looked up Rippetoe’s program and decided it look’s great! I’m going to give it a try. Should I take the rest of the week off? If I do, how should I manage my nutrition?
Take the rest of the week off. Start on monday next. Up your calories to about 4000 gradually. Take 3000 and add 250 a week until you hit 4k. See if you get your desired results. If not, adjust accordingly.
[/quote]
Should I eat 3000 this week even though I’m not lifting? And thank’s, by the way.
[quote]babyslayer wrote:
Should I eat 3000 this week even though I’m not lifting? And thank’s, by the way.
[/quote]
yes we heal grow and progress out of the gym not in it. No food = none of the above.
Best of luck rest up and come back hard.
[quote]Phill wrote:
babyslayer wrote:
Should I eat 3000 this week even though I’m not lifting? And thank’s, by the way.
yes we heal grow and progress out of the gym not in it. No food = none of the above.
Best of luck rest up and come back hard.
[/quote]
Many thanks.
[quote]wfifer wrote:
Take a week off. [/quote]
From training, not from your diet.
Maybe I missed this but how much sleep are you getting? This is where you recover and grow. I know that a couple nights with only a few hours of sleep(4 or 5) and I’ve pretty much lost my will to live.