Workout Fatigue!

DaveTheSpic

Right lads, maybe ye can help me? Basically I ****ed tired, I workout in the gym five times a week and go to Capoeira classes twice a week. My current schedule is this

Monday:
Gym-Biceps(5 Excercises)

Tuesday:
Gym-Triceps & Lower Chest(7 Excercises)

Wednesday:
Gym-Legs & Back
Capoeira then for a hour and a half

Thursday:
Gym-Shoulders(6 Excercises)

Friday:
Capoeira for a hour and a half

Saturday:
Gym-Chest(4 Excercises)

Sunday:
Off

Basically, I’m doing too much, I was fine before I took up Capoeira and the thing is I don’t wanna give it up cause I like it and I don’t wanna give up the gym either. So…what do I do? Anyone else in the same situation? I was thinking of maybe incorporating my workout routine to better suit the Capoeira but I dont have a clue about how to go about it!

Cheers.

Dragan

What your diet like?

You took on a new physical activity, but did you take any more food?

DaveTheSpic

My diets remained the same...

I try and eat as healthy as I can, have a few lapses everynow and again(I'm only human), but for the most part I try and stay away from the bad stuff.

Black Swan

Break your routine every now and then, take a day off, just kick back or party?

Khannie

How much sleep do you get every night? Post up a typical day of eating for yourself as well there.

Blue_Lagoon wrote:

Break your routine every now and then, take a day off, just kick back or party?

Sounds like good advice to me.

After weighing in at 65KG yesterday, I've decided to break out and take a few weeks off trying to lose weight and just go with maintenance calories for a month or so. PARTY ON!!!!

DaveTheSpic

Khannie wrote:

How much sleep do you get every night? Post up a typical day of eating for yourself as well there.

I usually get between 7-8 hours sleep every night.

A typical days eating is the following

For Breakfast...

-Orange Juice
-Bowl of Bran Flakes/Weetabix
-2 Slices Of Wholemeal toast with poppy seeds sprinked on top
-Cup of Tea

Around 11 I'll have a Granola bar or an orange

For Lunch...

-Soup and a roll(chicken)

Around 4 then I'll have another snack, apple or fruit & fibre bar

Dinner then consists of whatever de mother makes!

I'd snack then later on in the evening again..

Dragan

If you diet remains the same then that is your problem

Would you expect a car to go 100 miles on the same amount of fuel it used to do 75?

Also, you diet is relatively weak and could do with being cleaned up a bit.

DaveTheSpic

Dragan wrote:

If you diet remains the same then that is your problem

Would you expect a car to go 100 miles on the same amount of fuel it used to do 75?

Also, you diet is relatively weak and could do with being cleaned up a bit.

What would you recommend?

Dragan

I would recommend something along these lines.

Breakfast :

Complex Carbs and Proteins :
Porridge and Eggs for preference. Use eggs whites, one or two whole eggs, mushrooms, onions and tomatoes to make and omlette. I start every day this way, on days where i can't i find it very much affects my energy levels.

Snack:
Fruit and nuts of some kind. A whey shake if you take them.

Lunch:
Complex Carbs and Proteins:
brown rice, wholewheat bread or pasta, veg and beef or chicken

Snack
Healthy Fats
More nuts and seeds. Some Fruit if this will be falling in before your workouts.

Post Training:
Quick Digesting source of carbs and proteins. Once again maybe try a whey shake and something like white bread, Liga etc. You want carbs that become glycogen fast here.

Dinner
Proteins, Fibrous Carbs, Fats
Fish, steak, chicken with green veg, maybe bell peppers, olive/walnut/sesame seed oil. Pumpkin seed oil would rock here.

Thats a rough and ready basic diet and would see you energy levels taper much better throughout the day.

Training :

Without being too rough your training program is all over the shop.

5 excercise and there own day for biceps? How big are you arms? Your giving biceps more than chest which is a bigger, more complex muscle with far more fibres and tie ins. See what i'm getting at here?

Maybe look at a decent TBT session. Also, if you are gonna stick with splits, doing back and legs together is crazy, especially on the same day you have Capa. No wonder your wrecked tired.

If your doing a split, and training either back or legs to their full potential there is no way you should be able to do a decent workout for both on the same day to be honest.

DITTKD

To quote Fr. Jack Hackett: “More Water”.

cowzerp

That simple-add some calories from good carbs like fruit and beans and up your protein also with some lean meats like tuna or chicken-this should make a big difference-Dragan is spot on about the car theory too. Lay off the biceps work

DaveTheSpic

Cheers for the diet man, I'll defo try that out!

I do 6 diff exercises for the chest, split over two days! Lower chest one day mixed with triceps and mid and upper the next! I've only recently upped my Biceps exercise to 5 as I felt I wasnt getting the proper results! I see what ya mean about doing Legs & Back all on the one day too! I think I'm gonna have to seriously overhall my gym workout!

Anyway lads...cheers again for the help!

cowzerp

DaveTheSpic wrote:

Cheers for the diet man, I'll defo try that out!

I do 6 diff exercises for the chest, split over two days! Lower chest one day mixed with triceps and mid and upper the next!

Anyway lads...cheers again for the help!

Dave when you train the chest all the muscle fibres are worked wheter you do incline exercises or decline etc.. train the whole lot on the same day as this will give you more recovery days and a better workout also-most of the time its minor changes that make a big difference.

mark.leonard

What are your weight training goals?
I am presuming size increase, but let me know anyway if that's not the case.
Assuming you want to maximise muscle growth, three days of weights is loads and try and keep your lifting sections to 45 minutes or less. Remember you grow when you are not in the gym. Blast the muscles and then give them the maximum recovery time you can before hitting them again, to that end once a week is enough to hit a body part.

Split your legs from other body parts, they are the largest muscle mass on most normally proportioned people so if you are hitting them right you'll want to move as much blood as possible into them and keep it there until you are finished your session, at which point you should be a quivering heap of fatigue!

Something like Monday - Chest, Wednesday - Legs, Friday - Back would be a good breakdown, but you will have to switch that around to fit in your Capo training. 3 to 4 different exercises for large body parts and 2 for smaller ones is loads. The reduced workout time, but greater intensity, once your body adapts to it should allow you to recover better.
Ensure you give your body a supply of simple aminos/carbs within 45 minutes after training, this is where your shakes come in, and then have a full meal within an hour and a half after that, again this is to maximise your growth.

Hope this helps.

FiannaGym.com

Monday... a whole trip to the gym just to do biceps?

Okay, if you read my posts you'll know that your work out and your diet are completely at odds with my philosophy so take what I say with a grain of salt (ugh! grains, salt, discusting)

Try going paleo, eat more meat and fish. Basically if you wanna be a king, eat like one and forget about this pesant food (grains, nuts, "complex carbs").

Do crossfit instead of the vanity work out you currently have.

Peace

DaveTheSpic

What in the name of god is "Crossfit"?

Forgive my ignorance...

Colm_OReilly

Crossfit is a strength and conditioning program that build fitness that is by definition broad, general and inclusive. In other words, real life fitness, not the pop fitness you'll get in a globogym like Jackie Skelly or Westwood.

I could go on but there's an absolute wealth of info on www.crossfit.com and there's Crossfit classes in Dublin - www.crossfit.ie

You're body doesn't distinguish between muscles, it moves. So train movements, not muscles. Train these lifts - presses, squats, deadlifts, cleans, snatches. Run, bike, swim hard and fast, variable distances.

Mix this up, a lot.

Do not train 5 different bicep exercises or 7 shoulder exercises. Your biceps will get more than enough work through rowing & pull ups. Plus you'll get that all important neuroendocrine response that will aid in your capoeira performance and also relase the hormones vital for hypertrophy.

Any more specific questions, please ask. But visit the sites, read the plethora of free literature on training they have, and don't do any preacher curls.

Colm

paul moran

Hey lads,

To all of you crossfit enthusiasts out there, a few questions if I may....

Do you do all the workouts of the day as specified on the site or do you modify them to accommodate your equipment and facilities?

Do you all mainly train at home (or perhaps your own club has the facilities?)

Do you have any suggestions on what equipment people should prioritise when first getting started? (buying all the equipment required to cater for all the WOD's can be pricey!)

Is it necessary to follow the sites program to see results or would having a dozen of the WOD's and following your own schedule do the same job?

Last but not least, did any of you ever attend a Crossfit seminar or hosted one yourselves? Just wondering as my biggest draw to the crossfit is the challenge and just trying to get myself to the next level of fitness but as I teach Shaolin Kung Fu on the full time basis I don't want to be too shot to run my classes and do my own "Martial Arts" training. How do you do both successfully?

I appreciate any advise on this matter! I've been lurking around the Crossfit idea for a while but haven't quite built up the guts to jump into this approach yet:rolleyes:

Colm_OReilly

Do you do all the workouts of the day as specified on the site or do you modify them to accommodate your equipment and facilities?

I follow the WoD as prescribed, scaling the weight if needs be. If you don't have the facilities, crossfit have a list of substitutions. You can do most stuff in a commercial gym starting off if you're a member, just don't expect any help from the management. It can also be difficult if you're working on a wod and need to change between weights or stations.

Do you have any suggestions on what equipment people should prioritise when first getting started?

Check out "The Garage Gym" - which should help you prioritise purchases.

Is it necessary to follow the sites program to see results or would having a dozen of the WOD's and following your own schedule do the same job?

No, the chieft benefit in any routine/program lies in abandoning it for another. Although you'll receive a shed load of benefits from picking a couple of WoDs and working on them, in order to be truly fit you need a constantly varied program. Check out www.simplefit.org if you want a more structured program. SimpleFit is a primer for Crossfit.

did any of you ever attend a Crossfit seminar or hosted one yourselves?

Attending in December and just back from training with Crossfit North East England and Crossfit Manchester. Right now it's not feasible for any of the UK affiliates to host a seminar.

How do you do both successfully?

Answer A: A dedication to deliver an ever increasingly better value and service to my clients - a drive to deliver this to people

Answer B: Proper rest, nutrition, scheduling.

I've been lurking around the Crossfit idea for a while but haven't quite built up the guts to jump into this approach yet

Just START! You'll feel a hell of a lot better a hell of a lot quicker. Do what you can with what you have and work from there.

The Shane

Mr. Leonard, tut tut. Has our consistent badgering taught you nothing.

Too think in the seconds it took you to write that response you could have put in an order for rings.

OP - if you are looking for rings, www.ringtraining.com

Shane, The