Lifting and feeling wiped out
engian
Posts: 70 Member
I started following Starting Strength a couple of weeks ago and find I am wiped out, energy wise, by the end of my workouts. This is true for days when I lift before going to work or later in the afternoon, after work. I'm only doing the three basic lifts to start with - squats, bench or OHP, and then finish with deadlifts. The workouts feel great, but wow am I tired. Blown out, hard to walk tired. For you all who've been lifting for a while - is this how you guys feel? Any advice? Maybe food or nutrician-wise?
Elia
Elia
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Replies
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Could be a few possibilities.
Depending on how long you've been training you could be due for a break.
Rest times between sets could need to be lengthened.
Total calorie intake could need adjusting.
You could try positioning more calories around training.
Typing this from my phone but these are things I'd consider.0 -
SS,
I'm pretty new to this - heavy (ish) lifting. I've been at it only a couple/few weeks now.
I typically take 2-3 minutes between my working sets. For my warm up sets it is less, sometimes for the first sets (like with just the bar) I may only take 30-45 seconds. By the time at my deadlift working sets (my last lift type) I am really feeling it.
On the calorie intake I've adjusted upward to 2300 cal/day. This ought to be a surplus of 200-250 cal over my maintenance level, but in looking at my history I may still need to add a little more. What I thought was maintenance at 2050-2100 cal/day may have resulted in a slight deficit. I found I was still (very so slightly) losing weight at that level. I definitely don't want to or need to lose any more weight (163.5-165 lb weight currently; BF measured at gym with one of those stand-on pads was a little less than 15% - I know it isn't very accurate).
I have thought about trying to get some food into me before the workouts. The morning one is early enough (for me) that I rarely get more than a half cup of coffee in me before heading over to the gym. I've wondered about what I can make ahead of time (because I ain't cooking at 5:15am!) that I could have ready to eat when I get up that would help provide some protein and carbs... The afternoon (really like 5pm) workout could easily have some snack beforehand, maybe a protein bar or something.0 -
SS,
I'm pretty new to this - heavy (ish) lifting. I've been at it only a couple/few weeks now.
I typically take 2-3 minutes between my working sets. For my warm up sets it is less, sometimes for the first sets (like with just the bar) I may only take 30-45 seconds. By the time at my deadlift working sets (my last lift type) I am really feeling it.
On the calorie intake I've adjusted upward to 2300 cal/day. This ought to be a surplus of 200-250 cal over my maintenance level, but in looking at my history I may still need to add a little more. What I thought was maintenance at 2050-2100 cal/day may have resulted in a slight deficit. I found I was still (very so slightly) losing weight at that level. I definitely don't want to or need to lose any more weight (163.5-165 lb weight currently; BF measured at gym with one of those stand-on pads was a little less than 15% - I know it isn't very accurate).
I have thought about trying to get some food into me before the workouts. The morning one is early enough (for me) that I rarely get more than a half cup of coffee in me before heading over to the gym. I've wondered about what I can make ahead of time (because I ain't cooking at 5:15am!) that I could have ready to eat when I get up that would help provide some protein and carbs... The afternoon (really like 5pm) workout could easily have some snack beforehand, maybe a protein bar or something.
Sounds like the slight caloric increase, and moving more cals/nutrients around training will help. I'd try this and see where it goes.
For pre-workout you could do something like a scoop of whey with water or milk, and some fruit. Or a pop tart or two if you have the calorie/macro space and you prefer it.0 -
SS,
I'll give the whey powder and water/milk and fruit a try. I can take a small bag of it to work and store in my desk for those after work workouts. I had picked up some Optimum Nutrition 100% nature whey (vanilla).
On the slight caloric increase - maybe 50 or 100 cal/day?0 -
SS,
I'll give the whey powder and water/milk and fruit a try. I can take a small bag of it to work and store in my desk for those after work workouts. I had picked up some Optimum Nutrition 100% nature whey (vanilla).
On the slight caloric increase - maybe 50 or 100 cal/day?
I'd base the increase primarily around what your body weight is doing compared to your goal. So for example if you were intending to maintain and you are slowly losing, adding 100 cals is reasonable.0 -
Just a quick update. I've tried the scoop of whey powder in glass of water and some fruit (navel orange for instance) just prior to heading over to the gym for a workout. I definitely felt better through the workout and afterwards. SS - thanks for the suggestion. I now have a container of whey powder at work for those post-workday workouts.
Elia0 -
FWIW, you seem to be doing the big 3 lifts on the same day. Bench, squat and deads. I suppose if the weights are very light, it's not a problem. But as you increase the weights, most probably don't do these every time and on the same day.0
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JeffseekingV,
GuitarJerry is right. I'm on the beginner Starting Strength program. It begins with only five basic lifts: squats, bench, overhead press, deadliest, and power clean. Currently I'm doing 4 of those. I need to incorporate the power clean. I did realize that I was causing part of my wiped out feeling by doing 3 working sets of deadlifts. I should have only been doing one working set. I now only do that one working set. And, uh, yes right now my weights aren't that heavy...well...they're a little heavy for me right now. In a few weeks I want to add pull ups and chin ups...after that we'll see.
I'm going to post some lift form video links in a short time for anyone to critique. And I would appreciate comments and criticism - right I haven't gotten any appreciable training/coaching at the gym. I'm working on getting a trainer who knows/understands barbell lifting for a few sessions to help me with learning power clean and getting my squat form improved.
Elia0
