215lb 6'4" - active what diet?

GymGIGALO · 10-16-2005, 02:05 PM

Hi all, I just waundered across this board somehow while I was reading up on NASM and joined.. New to all of this virtual-stuff.. I've been working out for about 8 years now, never really for anything specific besides health and recreation. I am in my early thirties, very clean diet, in that I mean that I mostly consume chicken, tuna, and fishes, spinach, brocolli, some fruits and asparagus, oh and brown rice... I have a rather large frame, but my legs are.. Well, resemble a chicken while my chest is fairly well defined.. Stomach wise I have quite a pouch with upper definition (jeez, what a depressing picture to paint when i read it back

).. Anyway, I do what I can to maintain my diet and it's very clean from my perspective, I think, no I know I overtrain, thus my screen-name.. Basically a male-gym-whore and I don't really want to change that. I'm not a drinker and I truly want to pursue a healthier life style in general so I do what I can to maintain and improve. I'd say I deprieve myself of sleep and that's definitely a problem, is there any recommendation for my weight/frame and/or general acumen I should be following. I've read quite a few posts, however I know we're all different. Any comments would be appreciated.

Canadian_Bacon · 10-16-2005, 03:29 PM

If you want to train everyday control the volume; why not try the "one lift a day" program by Dan John. It is fun and has a lot of good feedback.

http://www.t-nation.com/readTopic.do...ba13?id=483048

booze · 10-17-2005, 10:51 PM

why do u think youre overtraining? what are your symptons??? that word is used way to often...
if your nutrition and sleep is spot on its very hard to overtrain. you dont actually build muscle at the gym, its when youre home in bed catching some deep zzzzzzzzzzzzzzzzzzzz

GymGIGALO · 10-18-2005, 02:49 PM

Welp... For starters I don't sleep all that well and I'm under the impression that is where I fall down pretty hard, diet and regiment I'm focused and accustomed to but sleep has never been a stable point. I generally get 4-6 hours but rarely more.. I stated "overtrain," as I'm at the club 6/7 days a week and do a double shift as I generally work cardio in 2 times in the morning before the office commute. I spend half my life excercising...

booze · 10-18-2005, 09:10 PM

4-6 hours!!! damn, id be a mess if i was only getting that much. i train at least 6 days a week, sometimes on a sunday too, but im not overtraining as i get a minium of 8 hours sleep a night, plus my nutrition is spot on.
how is yr intensity at the gym, has it declined lately? have your lifts decreased? are you getting sick frequently? more injuries?? these are signs that you may need a weeks rest and get some zzzzzzzzzzzzzzz into you...

GymGIGALO · 10-18-2005, 09:50 PM

Intensity is faltering every 3rd day or... Well, 1 day out of every week is crap generally.. Today was that day! Yeah, need to sleep, 8 hours is a full week for me.

booze · 10-19-2005, 08:45 PM

sounds like sleep is def the issue then. not too sure how u can rectify it tho if youre working so hard/long.
if you cant improve your sleep, id suggest decreasing your exercise? even take a full week off training (but keep your nutrition up) and get as much sleep as you possibly can.
are you able to sleep more on the weekends???
work sux [img]tongue.gif[/img]

wtflestoppoules · 10-21-2005, 08:57 AM

I was about to suggest the same as booze, taking a week off to at least get back some of that lost sleep!

Another trick you could try to pull is to do a powernap somewhere in your day.

GymGIGALO · 10-24-2005, 05:09 PM

Yeah guys.. I hear you.. You know, I'm a late bloomer, I work full time for Pepsi, not a bad position but not necessarily "fulfilling," and I workout quite often, daily as previously posted... Then there's the full time schooling, ugh.. That's the kicker, the deal-breaker that steals my sleep... No I tend not to catch up on the weekend, I'm generally active with a few close friends and play catch up on that part of my life. It's hard to take that much time off, I told myself that today would be a day away from the gym however I was drawn there at lunch and did a light workout. I think I just have an addication problem, thanks for teh suggestions.