Fine Tuning Lifting/Nutrition/Rest
kirabob
Posts: 481 Member
Howdy all.
I have been having some fatigue issues for the last few weeks. I'm on workout 21, so 11 more left in the cycle I think?
I thought it was diet related, so I bumped my intake up to about 2200 (TDEE on lifting days around 2400, far as I can tell). That helped, and is certainly sustainable over the long term. I eat this every day, with no adjustments for exercise, going on 2 weeks now. I am not opposed to going up to TDEE for a while, but I still have a lot of fat to get rid of, and I'd like to keep moving on that goal.
I notice it mostly on B days and the day immediately after. I don't have any juice to do anything else once my deadlifts are done. I tried doing a little run/walk interval stuff this morning (day after), nothing too serious, and not for too long. I'm still feeling wiped, and my legs are still super duper tired. I don't want to forgo cardio completely, but I'm lucky if I hit an hour a week, and that just doesn't seem like enough - but maybe it is?
Now, I haven't had a two-day break for 2 weeks, and I know I need one -I planned on lifting Friday and then laying around as much as possible until Monday.
My sleep is spotty, but that's pretty unavoidable with a potty-training toddler and a husband who sleeps without his hearing aids in. But I probably get at least 7 hours each night, just not contiguous. She doesn't nap anymore, or I would gladly catch up during the day.
Any suggestions? I'm not sure what else to tweak.
Thanks!
I have been having some fatigue issues for the last few weeks. I'm on workout 21, so 11 more left in the cycle I think?
I thought it was diet related, so I bumped my intake up to about 2200 (TDEE on lifting days around 2400, far as I can tell). That helped, and is certainly sustainable over the long term. I eat this every day, with no adjustments for exercise, going on 2 weeks now. I am not opposed to going up to TDEE for a while, but I still have a lot of fat to get rid of, and I'd like to keep moving on that goal.
I notice it mostly on B days and the day immediately after. I don't have any juice to do anything else once my deadlifts are done. I tried doing a little run/walk interval stuff this morning (day after), nothing too serious, and not for too long. I'm still feeling wiped, and my legs are still super duper tired. I don't want to forgo cardio completely, but I'm lucky if I hit an hour a week, and that just doesn't seem like enough - but maybe it is?
Now, I haven't had a two-day break for 2 weeks, and I know I need one -I planned on lifting Friday and then laying around as much as possible until Monday.
My sleep is spotty, but that's pretty unavoidable with a potty-training toddler and a husband who sleeps without his hearing aids in. But I probably get at least 7 hours each night, just not contiguous. She doesn't nap anymore, or I would gladly catch up during the day.
Any suggestions? I'm not sure what else to tweak.
Thanks!
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Replies
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Extra points for "contiguous" :-) I'd definitely try 2 days rest between lifts for a couple of rounds, I always lift better then too!0
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I think it is the sleep thing ugh! Maybe take an extra rest day to compensate for lack of sleep?!0
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Stick with 3x/week and don't worry about cardio for the time being....if anything a leisurely walk.....like seriously leisurely.....not power walk at an incline lol
The sleep part sucks as there isn't too much you can do about it, but try your best, if possible, to get more.....I know I know easier said than done!
What is your carb intake like? Bump that up a bit....like good carbs....like pancakes
For real though eat the starch! 0 -
I really noticed I was getting too tired when I was trying to lift every other day and not taking the two days rest. I recommend more rest!
And on the cardio, I've given up on just about everything except walking the dog.0 -
What is your carb intake like? Bump that up a bit....like good carbs....like pancakes For real though eat the starch!
^^This.
Deadlifts always leave me feeling, well, dead. I notice it less when I have a good amount of carbs surrounding those days.
I also get about 7 hours of sleep a night and can be woken up for various reasons by the child, the dog, or the cat. I don't remember the last full 7 hours of sleep I got. But you do what you can.0 -
Oh, carbs are never a problem for me.
I thought that being gluten free might affect things, but obviously I still get plenty (I'm looking at you, chocolate.)
Not having a 2 day break is pretty unusual for me - just a workaround due to travel.
You aren't going to hear any flack from me about cutting out more cardio. That sounds all kinds of good.
I will work on the sleep thing. The semester is ending, so after today hubby should be able to take over more of the middle of the night stuff. He can't hear it, so he has to stay in the room with her to give me a break. But he knows I need the sleep, so we'll see how that goes.
Thanks everybody - if anyone else has any suggestions, fire away!0 -
So, I realized today that I could also cut out the assistance lifting I've been doing. That helped quite a bit today - I had enough left to do a 10 minute bike ride, and on Friday I'll try for a dumbbell complex.
I'm also going to fiddle with my intake - I think I may need to move the calories around so that I've got plenty 'under the belt' heading in to my lifting days, then drop it down on rest days, or something. I'll figure it out.
And yes, a full night of sleep works wonders. 0
