Not recovering after workouts (need advice)

[madgidd]

Basically here is situation starting in February I decided I needed to lose weight (being at 325 pounds) and for 3 months all I did was run every day. Then I joined a boxing gym and I have really enjoyed that up until about a month ago when coach decided I was getting close enough to goal weight of 200 lbs that I should incorporate some weight training.

Now problem is I am not recovering at all. I weight train once a week and every week I am able to do less and less reps of the same weight I started with. I know I am eating right plenty of protein at spread intervals throughout the day, fruits and veggies at almost every meal along with usually a serving or 2 of black-eyed peas. I am 19 years old 6'1" 204 pounds and here is the real kick in the nuts, I only rep 105 lbs bench press! (and yesterday I couldn't even get 8 reps).

In high school I took a weight lifting class for a year and didn't improve at all but I always thought it was because I was out of shape. I am concerned that I may have some medical issue because coach doesn't know what to make of it and I am at a total loss so any advice would be great.

Also I tend to shake a lot when doing anything like hitting a speed bag if that matters.

[Boss Man]

I am wondering why the once a week weights. I'd say 3 times a week might be better for you perhaps and focus less on the boxing style cardio. You may be overdoing it and fatiguing.

If you're doing quite a lot of cardio, or working out for 6 days a week, or maybe even 7, then limit to 5 days a week and split them up, for example, 3 on, 1 off, 2 on, 1 off, not 5 days straight and 2 off.

You may be having excessively long workouts as well, so limit to about 1hr 15 max or less.

I'd think about these potential factors, in your seemingly "going stale", as it's referred to sometimes and then I'd advise 4-7 days off at least, to let the body recover more and overcome any accumulated fatigue issue(s).

You may find you'd benefit more from 10-14 days rest before coming back.

Also your diet may need alteration if your calories are too low in relation to exercise. So if you're having, for example, around 1,500 calories from 4 meals, consider another 2-3 meals that allow for another 800-1,000 a day at least.

Perhaps some or all of what I said, might make some sense to you .

[madgidd]

I am wondering why the once a week weights. I'd say 3 times a week might be better for you perhaps and focus less on the boxing style cardio. You may be overdoing it and fatiguing.

If you're doing quite a lot of cardio, or working out for 6 days a week, or maybe even 7, then limit to 5 days a week and split them up, for example, 3 on, 1 off, 2 on, 1 off, not 5 days straight and 2 off.

You may be having excessively long workouts as well, so limit to about 1hr 15 max or less.

I'd think about these potential factors, in your seemingly "going stale", as it's referred to sometimes and then I'd advise 4-7 days off at least, to let the body recover more and overcome any accumulated fatigue issue(s).

You may find you'd benefit more from 10-14 days rest before coming back.

Also your diet may need alteration if your calories are too low in relation to exercise. So if you're having, for example, around 1,500 calories from 4 meals, consider another 2-3 meals that allow for another 800-1,000 a day at least.

Perhaps some or all of what I said, might make some sense to you .

Thanks for the response, and to clearify the reason I only weight train once a week is because when I first started I tried 2 times a week but was so fatigued that I could only do like 40% on the second day of what I could do the first day (2 days prior). Also I didn't touch any weights last week because I was traveling I did however continue to do cardio and when I came back yesterday I still couldn't do as well as first workout a month ago. I am eating plenty of calories usually about 2200 a day over the course of 5 meals.

[madgidd]

What is your nutrition like? Are you taking any post-workout recovery formula?

Yes I have a clif bar and a protein shake.