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Is This Over training?


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Hey guys for the past weeks I've tried many different things to lose the last 20 lbs of fat like low calorie diets with HIIT, heavy weight training with low carb high protein diets and even intermittent fasting for some time so finally I decided to use this program I made, I would really appreciate if you guys check it and tell me if anything is wrong like? my calorie intake is too low or too much cardio? bad meal timing after/before workout.. anything...
thanks in advance
I'm taking about 1500-1800 calories daily.

Monday - 12:00 PM Cardio (30 Minutes Mid-High Intensity) I eat my lunch right after the workout.
* * * * *6:00 PM Weight Training (Chest+Triceps) I eat a banana & 30gr whey protein with water right after the workout

Tuesday -12:00 PM Cardio (30 Minutes Mid-High Intensity) lunch after workout
* * * * *6:00 PM Cardio (30 Minutes Mid-High Intensity) dinner after workout

Wednesday - 12:00 PM Cardio (30 Minutes Mid-High Intensity) lunch after workout*
* * * * * * 6:00 PM Weight Training (Shoulder+) Banana & 30gr whey protein with water after the workout

Thursday -12:00 PM Cardio (30 Minutes Mid-High Intensity) lunch after workout*
* * * * * * 6:00 PM Cardio (30 Minutes Mid-High Intensity) dinner after workout

Friday - *12:00 PM Cardio (30 Minutes Mid-High Intensity) I eat my lunch right after the workout.
* * * * * *6:00 PM Weight Training (Chest+Triceps+Biceps) I eat a banana & 30gr whey protein with water right after the workout

Saturday - 12:00 PM H.I.I.T. (10 Minutes) lunch after the workout 

Sunday - OFF Day

Edited Aug 16 2011 14:21 by bierorama
Reason: Moved to Fitness for better response.
10 Replies (last)

I'll let the others decide if you're overtraining. My question is why are you splitting up your weight lifting? Why aren't you working your lower body? Why aren't you doing full-body workouts?

Original Post by bierorama:

I'll let the others decide if you're overtraining. My question is why are you splitting up your weight lifting? Why aren't you working your lower body? Why aren't you doing full-body workouts?

As has been quoted in another thread from another article "if your lower body constitutes 60% of your muscles why aren't you working them at least 60% of the time?!  

As bierorama said you'd be better served doing a full body weight lifting routine 3 days a week.  You could do your cardio on non lifting days.  If you only are able to work 30 minutes at a time you could do part of the weight program at lunch time then finish it after a program like starting strength or stronglifts 5x5 you could do in the hour including some warm up and stretching after.  

I think it would be better to just do the whole hour at one time and get a real good complete workout done.

If you only have 30 minutes maybe switch to a metabolic workout something you can do in minimal time yet really hit it hard.

HIIT would also be a good option if you only have minimal time

But doing some squats and deadlifts can do wonders for the entire body from head to toe.

 

I third the responses regarding a full body lifting program - so important!

Are you male?  Because if you are I'm going to say that your calorie intake looks super low considering your activity level.  Even if you're female, it might be a bit on the low side considering you're exercising 5+ hours a week.  I can eat 1800 and lose weight, and I'm not as active, and I'm fairly short and female.

Original Post by awestendorf:

 I can eat 1800 and lose weight, and I'm not as active, and I'm fairly short and female.

Me too.

So you're 24, male and 6 feet tall. In July you were 187 pounds. With your activity level, you're burning close to 3,400 calories according to this calculator. That means you have a daily deficit of 1,600-1,900 calories. Way too large.

My husband had almost the same stats you do. He's 29 but is 6 feet tall, and was plateaued at 186 pounds while working out 6 days a week. He wasn't eating enough, either. Once he upped his calories, he started losing weight again within the first few weeks.

So, full-body lifting three days a week, cardio in between. Eat 2,400-2,900 calories a day with plenty of protein (1g per pound of ideal body weight is a good way to estimate). Make sure you're sleeping enough (this made a huge difference for me).

Guys first thanks for the responses 

Original Post by bierorama:

I'll let the others decide if you're overtraining. My question is why are you splitting up your weight lifting? Why aren't you working your lower body? Why aren't you doing full-body workouts?

The reason is my approach on weight lifting is more like body builder style, I mean I'm trying to lift as heavy as I can and that 30 minute goes pretty intense and It's hard to do a mid-high tempo cardio (mostly at % 80-90 of my maximum heart rate) after an intense weight lifting session also I prefer not to do full body workouts while I feel that I can push myself %100 at shorter time periods also I do lots of compound movements while lifting heavy like using my biceps+triceps when working on chest with 180 lbs bench presses.. you know..

And I don't work on my lower body muscle groups in weight lifting session because on cardio sessions I do lots of exercises involving my legs/butt like weighted squats / jumping jacks / burpees etc. 

Still would love to know if you think it would be beneficial if I do my cardio right after weight training sessions? like 30 minute WT + protein shake + 30 minute cardio. Do you have any scientific article about this issue?

 

Original Post by awestendorf:

I third the responses regarding a full body lifting program - so important!

Are you male?  Because if you are I'm going to say that your calorie intake looks super low considering your activity level.  Even if you're female, it might be a bit on the low side considering you're exercising 5+ hours a week.  I can eat 1800 and lose weight, and I'm not as active, and I'm fairly short and female.

Original Post by bierorama:

Original Post by awestendorf:

 I can eat 1800 and lose weight, and I'm not as active, and I'm fairly short and female.

Me too.

So you're 24, male and 6 feet tall. In July you were 187 pounds. With your activity level, you're burning close to 3,400 calories according to this calculator. That means you have a daily deficit of 1,600-1,900 calories. Way too large.

My husband had almost the same stats you do. He's 29 but is 6 feet tall, and was plateaued at 186 pounds while working out 6 days a week. He wasn't eating enough, either. Once he upped his calories, he started losing weight again within the first few weeks.

So, full-body lifting three days a week, cardio in between. Eat 2,400-2,900 calories a day with plenty of protein (1g per pound of ideal body weight is a good way to estimate). Make sure you're sleeping enough (this made a huge difference for me).

 

Sorry for the missing info I'm 24 years old male and currently 185 lbs and I've about %24-25 body fat.

It would feel like heaven If I could eat that much without getting fat but for some reason it doesn't work for me I tested out my body with different calorie intakes and what I found out is I can eat about 2200 calorie per day If I eat more I gain weight pretty easy so I decided to stick with 1500-1800ish it really sucks..

Original Post by delikasap:

Guys first thanks for the responses 

Original Post by bierorama:

I'll let the others decide if you're overtraining. My question is why are you splitting up your weight lifting? Why aren't you working your lower body? Why aren't you doing full-body workouts?

The reason is my approach on weight lifting is more like body builder style, I mean I'm trying to lift as heavy as I can and that 30 minute goes pretty intense and It's hard to do a mid-high tempo cardio (mostly at % 80-90 of my maximum heart rate) after an intense weight lifting session also I prefer not to do full body workouts while I feel that I can push myself %100 at shorter time periods also I do lots of compound movements while lifting heavy like using my biceps+triceps when working on chest with 180 lbs bench presses.. you know..

And I don't work on my lower body muscle groups in weight lifting session because on cardio sessions I do lots of exercises involving my legs/butt like weighted squats / jumping jacks / burpees etc. 

Still would love to know if you think it would be beneficial if I do my cardio right after weight training sessions? like 30 minute WT + protein shake + 30 minute cardio. Do you have any scientific article about this issue?

I posted the below in reply to another thread about a week ago and am repeating it here for your benefit.

I was re reading New Rules of Lifting yesterday and on page 27 is something you might want to consider while doing your "isolation" moves.

"To me, that's body -parism run amok. Bodybuilders develop entire routines for muscles like biceps and rear shoulders, which should get plenty of work from teh basic exercises in their workouts.  Certainly, bodybuilders are different from teh rest of us - they're training for an aesthetic ideal and are willing to devote nearly unlimited time and energy to that pursuit.  And the final product, if it works, is a physique in which all the "body parts" are in proportion to one another.

Of course, there are some problems with that approach.  For one thing, when you teach your muscles to work in isolation, you run the risk that they'll forget how to work together.  That's why you rarely see high level athlete with body builder physiques.  And the ones who develo them often become more famous for their Pose worthy muscles than their athletic accomplishments.

It's not that you can't develop a fantastic looking physique while also training for your body to work in harmony in sports comptetion.  It's just that bodybuilding - type workouts accomplish the former while hindering the latter. If you get your 6pack abs and peaked biceps because you've tauight those muscles to work and grow in isolation, you've developed the look of an athlete while diminishing the ability to actually perform like one.

*****

I've never done an isolation move since 2009  and I have biceps and triceps and shoulders and back and butt and legs and abs and everything I could want.

***********

You may also benefit from this article even though its geared towards females - but it does apply to all cardio workouts I believe.  I haven't done a steady state cardio in a year and look better now than when I was doing the standard cardio machines on non lifting days - or even the 20 minutes after a lifting workout

http://members.rachelcosgrove.com/public/505p rint.cfm

Here is another article on metabolic training - that might help

http://figureathlete.t-nation.com/free_online _article/training/get_off_the_treadmill_and_g et_metabolic

Since I started doing met workouts vs cardio workouts my fat % dropped dramatically although the pounds may not have - but I was losing inches

I also agree with the others you need to eat more despite thinking your gaining weight- if your body is starving for nutrition and calories it will hold onto those extras you feed it for awhile, but once it realizes you are going to feed it correctly it will start to give up the fat instead of storing it.  I rarely have more than a 200- 300 calorie deficit and have managed to lose 15 lbs in the last few months. 

Assuming you are training till failure, I would definitely consider this over training. Your muscles and overall physical system need more recovery time than you would think.

Start training your back and legs.

Don't fall into the high protein, low carb bull***t.

 

Good luck.

I don't think you're overtraining, but you're definitely undereating for that amount of activity.

+ ditto what the others said about doing full-body weightlifting.

Overtraining is unique to each person.  So, you will be the only one to know if that is too much.  I am going to speculate that your energy levels will start to drop and your intensity levels will also suffer due to lack of fuel. 

Go long every once in a while. 

Im going to be honest, your routine is one of worst I've ever seen.

It's not bodybuilder type in the slightest! No Deadlifts? No Squats? No Barbell Rows? It's terrible mate.

Ditch it and look up a tried and tested program for beginners.

I suggest: Starting Strength, Stronglifts 5x5 or New Rules of Lifting

You don't have to do a fullbody routine, there's nothing wrong with split routines when done correctly.

I also think you need to eat more than 1800 cals.

 

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