Not recovering between workouts

Discussion in 'Losing Weight' started by Meatbag, Nov 1, 2016.

  1. Meatbag

    Meatbag Member

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    The last week I have gone in to a workout and still felt under recovered from the previous workout.

    Had leg day today, did my usual warm ups and stretches, loaded up the bar for a set of 5. After my first rep I just gave up and changed my whole workout for the night. It felt incredibly heavy, I couldn't hit depth and my groin felt like it was getting torn apart with the stretch.

    Upper day yesterday felt similar but I was able to work through it with a bit of extra rest between sets.

    The previous leg day was also the same, just not as bad. I wasn't quite hitting depth on squats on every rep but still finished my sets.

    The last week I have become much more strict on my diet. I have been aiming for around 1600 calories for quite a while (160p, 120c, 53f) but a few extra snacks/ bigger servings were sneaking in and I have been stuck on 100kg for the last 6 weeks.

    Looking for a bit of advice to help recovery so I can keep the motivation up and drop some more fat.

    Current workout program is PHUL. Been sticking to the lower end of suggested sets, get 8hrs sleep a night and drink around 5l water a day.

    Last deload was 2 weeks ago.

    I do a bit of foam rolling on my week off (FIFO) but don't really have enough time to during my week at work.

    My current thoughts are to drop a bit of the accessory work. Not sure what else to do really.
     
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  3. Younge

    Younge New Member

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    Last time i felt like this I took a few days off. Some call it a DELOAD, I call it listening to my body and recognizing when it's telling you to rest. If you still don't feel motivated after a few days take longer.

    I know it's hard to take rest days but listen to your body.

    If all else fails try a pre work out, I've recently discovered how much of a difference they make!

    Have you tried carb cycling?
     
  4. Charlee

    Charlee ღღღღღ

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    I'm the first to admit I don't know a lot about dieting, I haven't done it in while, but those are pretty low cals for a guy at 100kg who is doing hard training. I eat more than that (quite a lot more).

    Just my opinion but I would take a full week off (you said you did a deload just 2 weeks ago, every 6-12 months I just take a full week off. You can do cardio, I don't) and come back super well rested. Sometimes adding some calories (careful one's) for a week or so before cutting them back again can both boost your energy and get the scales moving again. If you've been at 1600 for quite some time your body has probably adjusted to that.
     
  5. Meatbag

    Meatbag Member

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    Yeah, I think calories are probably the issue at the moment. The recovery only just slowed down this week as soon as I became much more strict on it.

    I have been aiming for 1600 for a long time but there was a lot of extra snacks, generous servings that were sneaking in so I was more likely up at 1900 - 2000.

    Might try upping them a bit but keeping it as quality food rather than the crap that was sneaking in last month. I fly home tomorrow night and always weigh myself on the first morning home. Will see what the scales say and go from there. Previously I have lost half a kilo a week without any recovery issues.
     
  6. flexski

    flexski Well-Known Member

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    Eat more
    Sleep more
    Gear more
     
  7. grubeface

    grubeface Reborn AGJ Supporter

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    rest, water, nutrition. in that order. but yes your cals are too low. you only want to be 500 below your TDEE. if your stuck on moving BF you need to look into intermittant fasting and well move more. :)

    Like charelee suggest a little rest is good, but at the same time you dont want to break your rhythm. take two days off at the end of your next rotation. then come back with a couple of full bodywork outs space a day apart. this will give you time to fix your meal plan. :)
     
  8. scump

    scump Well-Known Member

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    you need to pick what your goal is mate.

    in this game sometimes you cant have your cake and eat it too.

    its hardly a newsflash that when cutting you will lose strength.

    5 reps in a weightloss program to me seems silly, what are you trying to train your CNS for? to go heavier next week? it just means next week you will struggle more.

    when you cut on average 30% of what you lose will be muscle.
     
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  9. organicspotify

    organicspotify New Member

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  10. blindbodybuilder

    blindbodybuilder Well-Known Member

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