vroomtshh

OK, I have been training for a while now. (years rather than months)

I'm currently around 15 stone, have a decent build etc, but recently I've been feeling sluggish and I feel its probably down to my diet (or lack of)

I'm up around 6.30am.
Have an Actimel with multi vit and calcium tab.
8am - 3 weetabix with semi skimmed milk
10am - 2 slice brown toast
12pm - 2 chicken breasts/tuna/4egg omelette (depending on day) with a bottle of lucozade
3pm - banana
6pm - 8pm (ish) gym. 5 days a week
8.30pm - Dinner. I alternate between a pure protein dinner one day to pasta/curry etc the next day but always reasonably healthy.

Occasionally i'll have chocolate or crisps in there, and i drink 4-5lt water per day. Used to take protein drinks but pretty much stopped as I'm happy with my size (well almost lol)

I dont really wanna lose or put on weight, I just want to feel a bit less sluggish.

snedboy

I think you have too little cars each day hense why you feel sluggish.Up your cals and you should start too feel better imo and protein shakes are essential every day even if its only 1 you have you need the supply to keep muscle growth or your body will start to burn the muscle before fat for energy

I'm up around 6.30am.Protein Shake
Have an Actimel with multi vit and calcium tab.
8am - 3 weetabix with semi skimmed milk
10am - 2 slice brown toast 2 boiled eggs
12pm - 2 chicken breasts/tuna/4egg omelette (depending on day) with a bottle of lucozade
3pm - banana
45 mins pre workout protein shake
6pm - 8pm (ish) gym. 5 days a week
8.30pm - Dinner. I alternate between a pure protein dinner one day to pasta/curry etc the next day but always reasonably healthy.

Ollie.

2 hours in the gym 5 times a week is too much. Your body need time to grow and rest.

gwiz750

I don't agree with snedboy about shakes being needed. They are supps thats all, protein from food is much better.

Eat and you will grow

JamboRS

true but theres only so much food u can consume in a day,squeezing in 2-3 protein shakes a day doesnt take up as much space a 200g of lean meat 3 times a day,i usually have 3 on training days and 2 on non training days,i could never eat anymore food as im already eating 5-6 melas a day so these are easy to take

focuschivvy

protein shakes make me spew, i cant even stomach a mouthfull of the stuff, ive tried 10+ different kinds, spent a hell of a lot of money on trying to find one that i liked....but nothing ive put on loads of mass without them, im not saying they dont work, i would of put on more with them, but i dont think you really need to rely on them imo

kiddie

You are overtraining, have a days rest between weight training and see how you feel.

vroomtshh

I used to train three days a week with a break in between, doing two muscle groups per day.

In the last 6 months or so I felt like doing two muscle groups in a night wasn't the best way to train. My second muscle group wasn't as good as my first.

Thats why I changed to 5 days.

I know i said I'm in the ym for 2 hours, but i'm probably not training for the whole time lol.

I do 5 exercises per muscle group, 3-4 sets each exercise.

Usually 10min cardio warm up and 20min cardio to finish off.

Its not really been a problem til recently, so maybe I'm just getting old

I'm happy to change my routine, or my intake if people think it would work better

Ollie.

i said it before... you're doing too much

Mark_1

i think with all this training and so litle eating you will become pretty thin and you will loose alot of muscles.
So if you keep up with this diet and training you will keep getting more tired.

i dont have any correct answer on how you should do it, but Snedboy is on to something.
But instead of the preworkout shake, eat some proper carbs, that way you will get more energy so you get more out of your workout, also if it lasts for more than 1hour be shure to have some carbs in your workout drink, like isostar.
But most important 40g carbs and 80g of protein supplements RIGHT after training.

vroomtshh

Sorry but I've been training for years, and eating the same, and noone would say I'm thin or loosing muscle

I'm actually worried if I up my intake, that I'll put on weight.
And if people think I am training too much, then what would you recommend?I guess i could cut my nights down and train my whole body over a fortnight rather than a week.
It just seems strange to me but I guess thats coz I'm used to how I do it now.

Ollie.

I train my full body over 4 days mate. Each day is around a hour or less. They say 45 mins to 1 hour is your optimum training time and any more causes your body to go into a catabolic state hence not doing yourself any favours.

I reckon you're just simply burning yourself out. Do you get plenty sleep?

vroomtshh

How do you split your days up? I prefer not to be in the gym at weekends. Iused to do my whole body over three days but like I said, I just felt like the second muscle group wasnt getting as good a work out as it should have been.

You might be onto something with sleep. I'm probably lucky if I'm getting 6 hours a night.

Ollie.

Monday- Chest, Triceps and Abs.
Tuesday- Legs.
Thursday- Back, Biceps.
Friday- Shoulders, Traps and Abs.

You need to sleep more mate. Your body grows when you are remember!

robgooch

Surely having your tea at 8:30 aint goona do you any favours?

vroomtshh

Do you not find your triceps and biceps are tired after doing chest and back?

I'll mab try splitting things up a bit next week, and see how things go.

I'm not sure theres too much I can do about sleep but I'll give the extra protein a go as well.