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Recovery advice needed!!!

  • 01-06-2005 11:41am
    #1
    Registered Users, Registered Users 2 Posts: 293 ✭✭


    Here’s the story (sorry long post):

    Male, 24, 5’ 7’’, 9 ¾ stone, work from 14hrs until 22hrs (fairly active job i.e. on my feet moving around.). I have started back training for the last 9 weeks and I do the following:

    Day 1: Weights - chest and Tri-ceps
    Day 2: Run - outside
    Day 3: Weights - Legs, Bi-ceps and Back
    Day 4: Run - outside
    Day 5: Rest Day

    My problem is for the last two weeks I have found that when I wake up in the morning it is a real struggle to get out of bed. I mean I really have to force my self to get out. When I started training I was in the gym for 8:30 but now its more like 9:15.

    I don’t think it has anything to do with sleep, I’m in bed around 23:30 and try to be up fro 8:00. That’s 8 and a half hours in bed so that should be more than enough. These days I’m getting closer to 9 hours sleep. When I go to bed I’m not exhausted, it takes a while to get to sleep, and once I’m out of bed I feel wide awake. Its just the getting out that’s hard.

    Therefore I think it has to be my diet. I always thought I had a good diet but now I’m not so sure. Below is a typical days eating:

    Breakfast:
    On gym day - bowl of Rice krispies b4 the gym.
    Boiled egg and toast after gym.

    Running day - After my run 3 weetabix and 2 slices of toast and jam

    Lunch: (@ 13:00)
    5 or 6 spuds, veg and meat or fish

    Meals at work:
    2 tuna or ham and cheese sandwiches.
    2 bananas
    2 yoghurts
    Bag of crisps or chocolate bar
    Orange or apple

    After work:
    2 Weetabix

    So then anybody got any recovery suggestions? Advice on what to take for lunch at work would be great, think this is my main problem. I have cut out the white bread and now only eat wholemeal bread. Also I try to drink as much water as I can.

    Water-man.


Comments

  • Registered Users, Registered Users 2 Posts: 16,214 ✭✭✭✭Pherekydes


    Sounds like typical overtraining symptoms.

    Take a break, it won't kill you!

    Seriously, your body makes its fitness and strength gains only during the recovery phase. And it sounds like you're not allowing enough.


  • Closed Accounts Posts: 592 ✭✭✭poobum


    hey what you do aftr your five day cycle go straight into another? i always rest on sat and sunday or take it easy anyway you need a brak somtimes but also every month or 2 give yourself a rest week to recover fully


  • Registered Users, Registered Users 2 Posts: 18,625 ✭✭✭✭BaZmO*


    water-man wrote:
    I’m in bed around 23:30 and try to be up fro 8:00.
    water-man wrote:
    work from 14hrs until 22hrs

    Why are you only giving yourself an hour and a half to wind down before you go to bed? Plus the fact that you only finish work at 10 and you would have to make your way home, that would leave you even less time to relax before you hit the hay. Especially considering you said that it takes you a while to get off to sleep. It could be a case of quality not quantity here.

    You don't start work till 2 in the afternoon, so why get up so early.
    Slow coach wrote:
    Sounds like typical overtraining symptoms.

    2 days weight training and 2 days cardio doesn't sound like over training to me. Unless of course he's doing what poobum has suggested, i.e. going straight into another cylce after the 5 days.

    B.


  • Registered Users, Registered Users 2 Posts: 552 ✭✭✭RonanC


    water-man wrote:

    On gym day - bowl of Rice krispies b4 the gym.
    Boiled egg and toast after gym.

    Running day - After my run 3 weetabix and 2 slices of toast and jam

    This is your pre- and post-workout nutrition and you are wondering why your recovery may be impaired?

    Have a read here on the subject.


  • Registered Users, Registered Users 2 Posts: 293 ✭✭water-man


    Thanks for the replies guys.

    Over training, never thought of that. I suppose its because I have always done some form of training, until I was 21 I used to train @ athletics 6 days a week and since then I have always did a bit 2/3 days a week but never to serious.

    After my five day cycle I go straight into another cycle.

    I finish work at 10 and would normally be home around 10:15. I live close to my work. The reason for going to bed at 11:30 is that there is isn't much else to do. I don't like watching TV (apart from 24) I do read but not every nite.

    As for getting up at 8:00 I think I just perfer the morning to the nite.

    Water-man


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  • Registered Users, Registered Users 2 Posts: 293 ✭✭water-man


    Thanks RonanC thats just what kind of info I'm looking for.


  • Closed Accounts Posts: 592 ✭✭✭poobum


    water-man wrote:
    Thanks for the replies guys.

    Over training, never thought of that. I suppose its because I have always done some form of training, until I was 21 I used to train @ athletics 6 days a week and since then I have always did a bit 2/3 days a week but never to serious.

    After my five day cycle I go straight into another cycle.

    I finish work at 10 and would normally be home around 10:15. I live close to my work. The reason for going to bed at 11:30 is that there is isn't much else to do. I don't like watching TV (apart from 24) I do read but not every nite.

    As for getting up at 8:00 I think I just perfer the morning to the nite.

    Water-man
    dude you need to give a break between cycles or you burn out eventully i used to do that and i got to the stage where i began to lift less and less and until i gave myself a break i couldnt recover!


  • Registered Users, Registered Users 2 Posts: 6,394 ✭✭✭Transform


    First off stick to foods that are not so filled with sugar or digested very quickly e.g. white bread, those yoghurts are possibly flavoured (ie. filled with sugar), wheatabix are digested at the same speed as white bread.

    All these high GI foods are a good way to keep your insulin levels waving up and down but will make you feel tired.

    Also what is your heart rate like when you run - if it is excessively high i.e. over 80% of max then you will overtrain quite easily. You body will become really good at producing lactic acid and very little else.

    Take a rest also like the guys said


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