Off late I am finding that I am unable to lift weights or work out as hard as I could . I have started weight training under a trainer and for the last two months we have made great progress! I work out 6 days a week and here is work routine
monday- chest
tuesday- back
wednesday- shoulders
thrusday- triceps and biceps
friday- legs
saturday- stamina training
for the last two months i can see ths cuts deleloping, also I do abs three days a week and cardio three days, he doesnt want me to do too much cardio as he says that weights will help the fat burning process. I dont take any suppliments as he wants me to get a great base before i start( to be honest he doenst use them himself and wants me to be as natural as I can be, and I dont mind that)
Ok so here is where the problem has starts
I cant lift anymore, off late through second set muscles tremble, by the time i am done with the workout instead of feeling energetic like i used to i feel exhasted and weak, this is wrong isnt it? , what would you suggest I do. I dont eat junk food or have sugar, I dont even eat refined carbohydrates, I eat egg whites on day one and fruits on day two for dinner and the routine starts all over again. today he has changed the routine and said that we will do two body parts a day and now has included stamina training two days a week.
please help and advise, i dont want all this effort to go down the drain, I never did weights before in life and now that I have started I dont want to stop.
Weight Training
Moderators: Boss Man, cassiegose
hes not a very good trainer if he has you working out 6 days in a row, am i reading it right that you eat egg whites on day one for dinner then day two you have fruit for dinner??? i hope i have read that wrong.
in a nutshell your tired because youre being overtrained. what exactly are you eating on a day to day basis? oh, and i hope you are at least having a protein shake after workouts?
in a nutshell your tired because youre being overtrained. what exactly are you eating on a day to day basis? oh, and i hope you are at least having a protein shake after workouts?
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cobaltsunrise
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well in his defence he is great, he has really improved strength and stamina.
to answere your question yes i traing 6 days a week, 5 days weight training and saturday is stamina trainging to get body fit and strong. i dont do weights or abs , free squats push ups pararel dips, chin ups. all these 7 sets X 15 reps.
yes you have read me correct. I eat eggs white usually 4-6 for dinner and the next day I eat fruits for dinner, I have cut off carbs for dinner all togeather, this is ofcourse something he did not advise.
I dont have any protien shakes at all, he says that right now he does not want me to start with protiens untill i get form and ROM correct.
to answere your question yes i traing 6 days a week, 5 days weight training and saturday is stamina trainging to get body fit and strong. i dont do weights or abs , free squats push ups pararel dips, chin ups. all these 7 sets X 15 reps.
yes you have read me correct. I eat eggs white usually 4-6 for dinner and the next day I eat fruits for dinner, I have cut off carbs for dinner all togeather, this is ofcourse something he did not advise.
I dont have any protien shakes at all, he says that right now he does not want me to start with protiens untill i get form and ROM correct.
Last edited by swanso5 on Tue Apr 28, 2009 12:41 am, edited 1 time in total.
cobaltsunrise wrote:I dont have any protien shakes at all, he says that right now he does not want me to start with protiens untill i get form and ROM correct.
that doesnt even make sense, its nothing to do with form or rom its to do with recovery after a workout. theres so many wrongs with what youve told us.
1= you cant just have fruit for dinner(no wonder your drained), meat and two veg at least for dinner. solid protein and veggies for all meals(you can replace veg with fruit for first two meals).
2=you shouldnt workout 6 days in a row you need to recover(again,no wonder your drained)
3=you need to have a protein shake after workouts to aid recovery, i dont know why your trainer wouldnt advise this.
4= all your exercises have exactly the same set/rep range. your also doing 105 reps per exercise-not good.
is your trainer a certified trainer or just a random guy giving advice? also why are you not doing weight training? are you just getting started out.
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cobaltsunrise
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Hi,
thank you all for your inputs and today i too spoke to him and he freaked out!
I guess he was irritated that I was not eating enough, so he has started me on a new eating shedule.
this is how i have planned it.
5 45 am- a banana and 2 cups of coffee (not water but milk and instant coffee)
6 45 am to allow digestion and then work out(correct me if this much gap is not ok)
9 am breakfast- 4 egg white as omlets and 2 slices of brown bread
12 noon half a papaya
1 pm lunch- 3 rotis+2 cups veggies+2 cups lentils+2 cups curd(I dont think its the same as yogert)
4pm- banana and apple
7 pm dinner- chicken+ salad or egg white(4)
9 pm fruits
Also I need to ask you, does eating cooked food and fruits ok ? i have done a bit of reading and most say that fruits dont go well with cooked food.
RK asked if I have just started working out and yes its been about 2 months that I have seriously started weiht training and trainer feels that right now he wants to get body fit by building by base and not jumping head in into weight trainging, also you asked if trainer is certified and yes he is which is why he flipped after I told him what I was doing.
Ok here are concersn I am 177cms and 83 kgs , i wanna become about 68 kgs and lean and fit , would current diet help?
Thank you once again.
thank you all for your inputs and today i too spoke to him and he freaked out!
I guess he was irritated that I was not eating enough, so he has started me on a new eating shedule.
this is how i have planned it.
5 45 am- a banana and 2 cups of coffee (not water but milk and instant coffee)
6 45 am to allow digestion and then work out(correct me if this much gap is not ok)
9 am breakfast- 4 egg white as omlets and 2 slices of brown bread
12 noon half a papaya
1 pm lunch- 3 rotis+2 cups veggies+2 cups lentils+2 cups curd(I dont think its the same as yogert)
4pm- banana and apple
7 pm dinner- chicken+ salad or egg white(4)
9 pm fruits
Also I need to ask you, does eating cooked food and fruits ok ? i have done a bit of reading and most say that fruits dont go well with cooked food.
RK asked if I have just started working out and yes its been about 2 months that I have seriously started weiht training and trainer feels that right now he wants to get body fit by building by base and not jumping head in into weight trainging, also you asked if trainer is certified and yes he is which is why he flipped after I told him what I was doing.
Ok here are concersn I am 177cms and 83 kgs , i wanna become about 68 kgs and lean and fit , would current diet help?
Thank you once again.
RK is taking over mantle
i agree with him too, i'm not sure of your trainer's advice
www.uponlinetraining.com
i agree with him too, i'm not sure of your trainer's advice
www.uponlinetraining.com
RK is taking over mantle
i agree with him too, i'm not sure of your trainer's advice
www.uponlinetraining.com
i agree with him too, i'm not sure of your trainer's advice
www.uponlinetraining.com
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bigboy5491
- SOCIAL CLIMBER
- Posts: 55
- Joined: Fri Apr 17, 2009 11:51 am
At a glance, your nutrition plan is questionable? Your trainer specifically told you to eat this stuff at these times?
Your pre-workout meal should not just be a banana. The energy transferred to you will be used up by the time your workout comes around. Eat a whole grain, like a bagel or toast. Maybe have a banana in addition a little nearer to your workout time. Most importantly, you need protein before your workout. Eat lots of it...chicken, egg whites or whatever you eat for protein.
Right after your workout...where is your meal? It is critical to get protein after a workout. If you are opposed to protein shakes (best option for post-workout), then eat egg whites. In addition, you need carbs with this meal. I would say eat a piece of fruit + a portion of grains.
You need protein with every meal if you want to maximize recovery...plain and simple. A piece of fruit won't cut it. Fruits deliver a quick spike of energy that isn't used (based on your schedule). You might want to consider more complex carbs (grains, potatoes, etc.) as a replacement for fruit in a meal.
Then there comes the night time meal. I don't see the point of fruit before bed. You need protein throughout the night. Without it, your muscles can't fully recover and as a result, breakdown.
Show your trainer this thread and see what he has to say.
Your pre-workout meal should not just be a banana. The energy transferred to you will be used up by the time your workout comes around. Eat a whole grain, like a bagel or toast. Maybe have a banana in addition a little nearer to your workout time. Most importantly, you need protein before your workout. Eat lots of it...chicken, egg whites or whatever you eat for protein.
Right after your workout...where is your meal? It is critical to get protein after a workout. If you are opposed to protein shakes (best option for post-workout), then eat egg whites. In addition, you need carbs with this meal. I would say eat a piece of fruit + a portion of grains.
You need protein with every meal if you want to maximize recovery...plain and simple. A piece of fruit won't cut it. Fruits deliver a quick spike of energy that isn't used (based on your schedule). You might want to consider more complex carbs (grains, potatoes, etc.) as a replacement for fruit in a meal.
Then there comes the night time meal. I don't see the point of fruit before bed. You need protein throughout the night. Without it, your muscles can't fully recover and as a result, breakdown.
Show your trainer this thread and see what he has to say.