Not I'll, stress does seem to be greater on certain days, nothing a good workout has never been able to fix lol.
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Not I'll, stress does seem to be greater on certain days, nothing a good workout has never been able to fix lol.
Goosey
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Take it week by week and adjust accordingly.
You might suprise yourself and add a couple of kg's of muscle tissue.
IRON TANKS
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What is your goal weight? The slower you gain, generally the less fat you gain. I wouldn't go over 500calories per day over maintenance. People overestimate the amount of LBM they can lay on. If you're on the gear, perhaps you'll get away with it.
I wouldn't be worried about over training, but I would be concerned with recovery if your sleep is broken. 7 hours of sleep is generally ok. Most people do fine with 5-8, particularly as you get older. The odd 9-10 hour recup sleep can do wonders for your mental health as well as physical.
Even 10 hours of sleep broken is not that good - do you get woken up, too much on the mind - or just a light sleeper?
I wouldn't be worried about over training, but I would be concerned with recovery if your sleep is broken. 7 hours of sleep is generally ok. Most people do fine with 5-8, particularly as you get older. The odd 9-10 hour recup sleep can do wonders for your mental health as well as physical.
Even 10 hours of sleep broken is not that good - do you get woken up, too much on the mind - or just a light sleeper?
I don't actually have a goal weight, i go more so by appearance, but want to be bigger than what i am now that is for sure.
I only know my RMR, but using a formula worked out using a 1.5 - 1.6 multiplier 2600 - 2800 calories. (found it here; http://forum.bodybuilding.com/showthread.php?t=121703981)
I sometimes get woken up, just toss and turn, overly stressed, too much going on and also a light sleeper most of the time, depending on how buggered i am.
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was going to ask about stress... seems it may be an issue? cortisol can mess up your sleep, hamper your recovery and increase your general levels of fatigue. can anything be done about this?
also, i would struggle to feel energetic with 1) that many feeds and 2) that many grains/carbs. That's just me, we're all very different in this regard, but it is perhaps something worth considering.
also, i would struggle to feel energetic with 1) that many feeds and 2) that many grains/carbs. That's just me, we're all very different in this regard, but it is perhaps something worth considering.
Darkoz
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Why?
Focusing on strength for the main ones, and target a higher rep range for the other ligts ?
On another note regarding sleeping, tested for the last 2 nights, if i go straight to bed after doing everything i need to do for the night, i struggle to sleep and i toss and turn.
The last 2 nights after doing everything, i allow my self like 15 min or so to unwind and just chill out watching tv, sleep was more solid, less waking up maybe once or twice with a numb arm or something lol, but got to sleep faster as well. Wake up with more energy than usual, still a bit tired though.
try turning a few lights off and staying away from screens (tv, computer, phone) as bed time approaches - anecdotally, the reduced levels of intense light should help you get to sleep faster and sleep better. supposedly you're complementing your circadian rhythms rather than fighting against them...
I may have to sit in my room with the lights off for this to work! I have a busy household haha
try ear plugs as well then
I am also thinking partial reason for fatigue is i don't have any / much carbs post workout be it lifting days or cardio days, can this be this case?
The only carbs i will get post workout in dinner would be from veggies. My shake pwo is just protein, and shortly after a glass of juice with fish oil
The only carbs i will get post workout in dinner would be from veggies. My shake pwo is just protein, and shortly after a glass of juice with fish oil
Its simple I can't be botherd reading all of this but when I feel like this I take a full 7 days off training and it does wonders..I know I'm due for a rest when I get grumpy as well. During that week I rest and eat..it's the only way