how to not overtrain?

jrdnufc · Post by **jrdnufc** » Wed Apr 16, 2008 4:29 pm

i've had trouble in the past (and currently) with overtraining, so i was wondering if anybody had some simple guidelines as in what to do/not to do. right now i'm just fatigued and sore pretty much all over. i'm guessing i need to start taking an off day every now and then but is there something i can do with diet as well? training and diet below.. thanks in advance

workout:

day 1: chest/core
day 2: legs/arms
day 3: back/shoulders
day 4: start cycle over

diet:

breakfast: egg whites with turkey mixed in, 1 cup oatmeal
snack: almonds
lunch: turkey sandwich on wheat bread, carrots
pre-workout: cottage cheese
post-workout: protein shake, piece of fruit
dinner: some kind of meat, large amount of veggies, try to limit carbs

i also take 2-1000 mg fish oil capsules per day, one with breakfast and dinner

swanso5 · Post by **swanso5** » Wed Apr 16, 2008 6:03 pm

- you need days off and you don't seem to have any
- full body workouts which increasse efficiency as well effectiveness
- 1 day off at least from eberything in maybe 2 in your case but not 2 days in a row
- less shitty cardio
- more food
- more rest
- eat better
- add fruit to breakfast
- fruit and solid protein for 2st snack...can keep almonds there
- add more veg/salad to lunch
- solid protein and veg/salad pre workout
- no fruit but add suagery cerial, rice, pasta or bread to post meal
- take fish oil with 2nd and last meal...maybe take sopme more...6g is good

jrdnufc · Post by **jrdnufc** » Wed Apr 16, 2008 6:23 pm

how much sugar should i be taking in post-workout? i had been getting some sugar in post-workout in the past but started cutting calories for one reason or another and never really got back to it.

swanso5 · Post by **swanso5** » Wed Apr 16, 2008 6:54 pm

30 - 40g protein and 60 - 100g carbs depending on your body size and how hard the workout was

Defineme77 · Post by **Defineme77** » Thu Apr 17, 2008 2:10 pm

swanso5 wrote:30 - 40g protein and 60 - 100g carbs depending on your body size and how hard the workout was

How does eating sugary ceral benefit post workout? also can you eat it alone or does it need to be combined with a carb? or even milk perhaps sounds like a treat to me

Boss Man · Post by **Boss Man** » Thu Apr 17, 2008 3:44 pm

The Sugars will help to increase Bloodsugar levels post workout, and the Cereal is quite moderate - high GI complex, which would increase Muscle Glycogen replenishment to some extent.

jrdnufc · Post by **jrdnufc** » Thu Apr 17, 2008 4:08 pm

what kind of carbs would be best?

right now im taking in about 50 grams of protein and maybe 20 grams of carbs post-workout, but this is definitely going to change...

ballas38 · Post by **ballas38** » Thu Apr 17, 2008 4:16 pm

Potatos, Rice, Bread, Pasta, Maltodextrine

Boss Man · Post by **Boss Man** » Thu Apr 17, 2008 4:27 pm

Cereal Carbs as well. Parsnip is also high GI, (about 90 GI), and you could also get Carbs from simple / complex combis, like Palatinose or Glucomannan.

L_Dub · Post by **L_Dub** » Sat Apr 26, 2008 4:11 pm

Rest and get more antioxidants in your diet. And, of course protein.