Training for Focus/Energy?

Training
1

Hello,

I am currently pleased with my muscular state, but in lack of energy.

I was wondering if anyone could help me with a program that could enable me have enough focus to be able to study 9hours a day.

But I cant do heavy lifts, as they are neurally quite demanding for me, and leaves me with a mental fog for a day or two that is quite counter-productive to my learning goals.

I can exercice anytime of the day, many times a week if needed.

All help is greatly appreciated.

-Alex

2

[quote]Alex.zanteri wrote:
I am currently pleased with my muscular state, but in lack of energy.

I was wondering if anyone could help me with a program that could enable me have enough focus to be able to study 9hours a day.[/quote]
If you’re looking for focus/concentration/attention/energy, you’ll probably be better served improving your nutrition and looking into specific “brain booster” supplements, rather than a particular training program.

Something like neural charge training may help a bit: http://www.T-Nation.com/free_online_article/sports_body_training_performance_neural_charge/neural_charge_training

But if you’re looking for help studying 9 hour a day, I’m definitely thinking things like stabilized blood sugar (properly-timed carbs, plenty of healthy fats, and quality protein) and certain supps (like Brain Candy) would be a higher priority.

That’s a pretty big blanket statement. I’d say it’s more an issue of the intensity/weight, frequency, and volume you’re using. And all of those variables can easily be manipulated.

3

Hey Chris,

thank you for responding.

[quote]Chris Colucci wrote:
If you’re looking for focus/concentration/attention/energy, you’ll probably be better served improving your nutrition and looking into specific “brain booster” supplements, rather than a particular training program.
[/quote]

I have started eating a lot more breakfast, nowadays which helps me better through the morning hours. Before I only had a cup of coffee for example…

I wakeup 7:45, eat 2 eggs, small cup of quark with peaches (13g protein), and a sandwich with 6slices of cheese and 6slices of meat. Spring/walk 15min to the univ. library

I get to school at 9:00 study until 1pm when I have a big lunch, usually it’s very carb based since that’s what they offer. Like a lot of rice/potatoes, some salad leaves and cucumber, 8 small meatballs with little meat, and 2 big pieces of bread with butter, glass of milk.

I usually feel really tired about 1h after eating this, unless I get a lunch coffee, too.

Then Ill have an apple, sandwich and cup of coco at 4:30ish and study until 6:30pm. Then I walk home.

Ill eat a big dinner around 7:30pm, say a chicken breast, lots of rice, lots of salad (cucumber, tomatoes, salad, apple, etc.) and get to sleep around 11pm.
Some ice-cream as dessert.

What are these brain boosters you recommend? And do you think I should change my diet someway?

I’ll start doing neural charge in the morning.
Should I do it in the afternoon, too?

[quote]
But I cant do heavy lifts, as they are neurally quite demanding for me[/quote]

[quote]
That’s a pretty big blanket statement. I’d say it’s more an issue of the intensity/weight, frequency, and volume you’re using. And all of those variables can easily be manipulated.[/quote]

Well let’s say I do “medium-hard” workout from my perspective:
after stretching and general warming-up (usually I bicycle to gym 15min, and warmup a little bit more 5min on treadmill).

Incline benchpress: 15x reps 45 lbs (assumed bar weight)
12x reps 90 lbs
8x reps 135 lbs
6x reps 155 lbs
6x reps 175 lbs
6x reps 190 lbs
6x reps 200 lbs
with about 1.5min break between sets.

then I’d do very small incline dumbbell press:
10x reps 75 lbs
8x reps 85 lbs
6x reps 90 lbs

Then decline machine press: 3sets x 12reps 160lbs

Then I’d do reverse dumbbell flys for 3x 25lbs

then curls with 67lbs for 20reps
then 20x dips with bodyweight

After that the squat rack would be free and Id go do squatting:

20x bar weight, some stretching
135lbs x 10
180lbs x 8
200lbs x 6
220lbs x 5
245lbs x 3reps with last reps with good form, but 4th rep would be bad form.

Then I’d do some 15reps x sets with hamstring machine and bike home, and have a semi-brainfog on the following day.

If I did training like 10x10squats I’d have a brain fog for about 3days.

So what should I do instead?

Would the morning jog to school and neural training be enough to get the most benefit from exercise, brain wise. Or can you recommend something more?

Thanks for your help again Chris

4

[quote]Alex.zanteri wrote:
I get to school at 9:00 study until 1pm when I have a big lunch, usually it’s very carb based since that’s what they offer. Like a lot of rice/potatoes, some salad leaves and cucumber, 8 small meatballs with little meat, and 2 big pieces of bread with butter, glass of milk.

I usually feel really tired about 1h after eating this, unless I get a lunch coffee, too.[/quote]
You feel tired afterwards because your lunch is a carb-bomb with little protein. Simple blood sugar spike and crash.

Brain Candy is my first choice:
http://www.T-Nation.com/store/products/brain-candy

You can find some others here:
http://www.T-Nation.com/store/categories/30-supplements
(Click on “Energy” in the first dropdown menu)

There have also been a few threads about this type of thing:
http://tnation.T-Nation.com/free_online_forum/diet_performance_nutrition_supplements/brain_function_boosters_40

As I mentioned, yep. Try not to have carbs be the focus of meals, make sure you always have a significant serving of protein from a high quality source, plenty of healthy fats.

[quote]I’ll start doing neural charge in the morning.
Should I do it in the afternoon, too?[/quote]
Doing it twice a day would not be necessary.

[quote]Incline benchpress: 2x12-15, 5x6-8

incline dumbbell press 3x6-10
decline machine press: 3x12
reverse dumbbell flys for 3x 25lbs
curls with 67lbs for 20reps
dips with bodyweight 20x

squatting: 1x20, 5x3-10

hamstring machine 15reps x sets[/quote]
I cleaned that up just a little to see what you’re working with and, really, it’s a pretty terrible routine. There’s no real rhyme or reason, it’s poorly “balanced” giving extra attention to some bodyparts and zero attention to others. It’s almost no wonder this plan leaves you feeling mentally, if not physically, worn down.

Almost any program in the archives will be better. Do you have a specific training goal other than hoping for more energy - 10 pounds of muscle, drop 15 pounds of fat, squat 400 pounds?

Having a shake with protein and simple carbs during or immediately after your lifting should help.

That, plus the improved nutrition, should certainly help. A well-designed lifting program would also be a good idea.

5

Hey Chris,

What do you think I should with me lunch situation. Should I start drinking protein shakes after eating or how can I prevent the carb-crash? Put a lot of butter on top of the bread so get more fats? (honest question)
Obviously I would chose to eat better if I had the option, but my only other option is to bring food to school that will stay in locker for 5 hours in warmth.

Would this Power Drive be helpful?
http://www.T-Nation.com/store/products/Power Drive

I don’t really know how to pick programs for the non-proathlete. I mean I am in ok shape like I posted before, and I am willing to train, but not to the point that I get brain-fog. I tried the I-Bodybuilder, 10x10 and MAX-OT and I feel like they are pretty depriving neurally - meaning I get a brain fog.

Obviously I wouldn’t mind getting 10lbs of muscle, but studies are my priority in order to have a chance for physics grad school. I am not a wussy about training; I was in the antitank division in the army and competed in various sports when I was younger.

Now I’m doing the brief morning run and neural charge, it has helped. But I don’t mind training more.

Thanks again

cliff notes:

proteinshake with lunch?
Power Drive?
program for people with average recovery ability?

6

Eat less salt.

If you eat a lot of salt, drink a lot of water.

7

Do 5/3/1, that will give you a more balanced lifting plan and if you don’t overdo the assistance work and your starting training maxes it shouldn’t leave you feeling too drained. Skip the 5 minutes on the Treadmill, if you bike to the gym that’s plenty. Just go to your warmup sets on the main lift.

Try one of the supplements Chris recommended or a simple Vitamin B and Zinc supplement you can get at the drugstore will give you a boost. Protein shakes won’t do anything for the “brain fog” but it could help your recovery if you don’t feel like you’re getting enough protein.

8

[quote]ThePitbull86 wrote:
Do 5/3/1, that will give you a more balanced lifting plan and if you don’t overdo the assistance work and your starting training maxes it shouldn’t leave you feeling too drained. Skip the 5 minutes on the Treadmill, if you bike to the gym that’s plenty. Just go to your warmup sets on the main lift.

Try one of the supplements Chris recommended or a simple Vitamin B and Zinc supplement you can get at the drugstore will give you a boost. Protein shakes won’t do anything for the “brain fog” but it could help your recovery if you don’t feel like you’re getting enough protein. [/quote]

Alright ill give 5/3/1 a go. Seems good and more approchable than the programs i did before.
Heck, when i was doing 10x10 after three weeks of training i would wake up during the night with my arms numb, scary stuff. I think i had a small burnout, too. Then i stopped training and after a week my hand wasnt numb anymore but all my ulnar nerve fingers were. Nowadays, 8 months later, my pinkie just gets numb sometimes. I hope it was just some temporary neural problems and not neural trapment that requires surgery.

Cant really drink braincandy, 300mg caffeine would make me stay awake for two days ha. I wonder if the caffeine free is any good - ive understood the mixture of theanine and caffeine is what makes it work.

I ordered Power Drive though, it said its good for the neural system and had some good reviews in google. (I wonder why quails have a shorter lifespan when given ingredient of powerdrive DMAE (wikipedia)).
I got some b-vitamin pills, but i have to get some zinc then too.

Thanks pitbull.

9

Regarding zinc and b6 vitamin.

I was reading some forum post about it and one guy said " A doctor told me they combine and destroy each other they form a compound and are depleted. They should be taken 10hours apart".

Is this true?

I just bought a zinc b6 vitamin combo, and wonder if I should throw it away…

10

[quote]Alex.zanteri wrote:
proteinshake with lunch?[/quote]
Yes, that’s fine. Also cutting down the serving size on the carbs would be fine.

Good stuff. Some people prefer to take it right after training to facilitate recovery.

5/3/1 is a good call. The programs you mentioned (I, Bodybuilder, 10x10, and MaxOT) are very tough and not meant for beginners, so they were bad choices. You should be good to go with this one.

11

[quote]Alex.zanteri wrote:
Regarding zinc and b6 vitamin.

I was reading some forum post about it and one guy said " A doctor told me they combine and destroy each other they form a compound and are depleted. They should be taken 10hours apart".

Is this true?

I just bought a zinc b6 vitamin combo, and wonder if I should throw it away…[/quote]

I wouldn’t throw it away, my doctor is the one that told me to take it and I definitely notice a difference the days I take it. It gives good energy like coffee without the crash. Plus if you got a good complex, it will have some other vitamins like Vitamin C that you really can’t go wrong getting a little extra.