Weak and Tired

[Gambit]

Ok, so here's the deal. I'm weak, VERY weak. I've been on the Stronglifts 5x5 program for a few months and had some good strength gains at the beginning (thanks for the advice on that btw) but now I've sort of plateau'd out. To give you an idea, my incline bench on the 5x5 is currently a measley 27.5kg, and it has been for over a month, and I still havent made all 5 reps on all the sets. I can't do more than one chin up, or press up, or bent over row. I used to be able to a few years ago but after being confined to a bed throwing up my lungs for a week after 3 operations on my left arm a year ago, I lost pretty much all the strength i had.

BUT, the main problem is THIS:

During my workouts, I always feel really drained of energy/tired. Like, i'll pump out a set and then it takes me about 30 seconds after my minutes rest to psych myself into lifting the weight again, I feel like just sleeping on my bench. I tried a pre-workout igniter that I wont name for obvious reasons and it worked, but left me wwwaaaay too gittery so I stopped using it.

I have to get up at 6:00 every morning for work, and I've NEVER been that alert when I get up early, ever since I was a wee one, but it's getting ridiculous now.

So what can I do to try and get some pazzaazz into my workouts? The only thing worse than being weak is feeling weak and it gets me really wound up. Most of my workouts end up with me kicking things and feeling totally despondant. Help me please!

[Superhuman]

try having a few days rest

these sound like signs of overtraining and/or under eating

whats your diet mate?

[Gambit]

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try having a few days rest

these sound like signs of overtraining and/or under eating

whats your diet mate?

I'll give you a rough outline as due to circumstances I can't always get what I need.I dont have the time to post up the EXACT calories, but I've given the basic amounts, but my average day consists of:

06:30am = 150g Porrige oats with milk (400 cals)
09:00am = Unnamed Creatine EE Shake (30 cals)
09:30am = Protein Bar (200 cals)
10:00am = 2 packets of Walkers Sunbites (200cals for the pair)
11:00am = 50g Peanuts (300 cals)
12:00pm = Tesco Roast chicken Sandwich (300 cals)
1:30pm = Protein bar (200 cals)
2:00pm = Egg Mayonaisse Sandwich (if i can stomach it) (300 cals)
6:00pm = Chicken curry with brown rice/Chilli con Carne with brown rice (not sure... 500/600 cals maybe?)

Pre workout = Banana/Innocent Smoothie

Post workout = CEE, Whey protein and Dextrose shake

9:00pm = 150g Porrige oats with milk (400 cals)


And thats about it, sorry I couldn't be more precise. Sometimes I can't stomach 2 sandwiches a day depending on how many nuts etc I eat, but im usually less hungry on the days after my workouts.

Looking at my diet now compared with my metabolism I know I should be eating a bit more, but sometimes its hard to when when you are truely not hungry.

[Superhuman]

you go for quite a long period of time without eating a whole food meal.

you need to up your protein at breakfast and pre bed

also get as much rest as you can and im sure your training will return to normal

[Scouse]

When was the last time you had a week off training?

Try having a good break and then start back dropping 10% off your weights to start again..

Also the diet is pretty poor for giving you the right energy levels.. Seems a lot of pre prepared food stuffs (protein bars, Walkers Sunbites, Innocent Smoothie) they may sound healthy, but they will have hidden dangers that won't be helping (IMO)..

Also have a look at these Protein Shakes and maybe consider trying something similar? I do quite well on them...

Quote

Morning Shake
Contains:
Whey Protein x 38g - (2 x 53cc scoop)
Ultra Fine Oats x 42g - (1 large scoop)
CEE x 2.5g - (1 small scoop)
HMB x 1.8g - (1 small scoop)

Pre Workout
Whey Protein x 38g - (2 x 53cc scoop)
Dextrose x 48g - (1 large scoop)
CEE x 2.5g - (1 small scoop)
Taurine x 1.5g - (2ml spoon)
Guarana x 0.5g - (1ml spoon)
HMB x 1.8g - (1 small scoop)
Flax Seed x 2.5g - (1 small scoop)

Post Workout
Whey Protein x 38g - (2 x 53cc scoop)
Dextrose x 48g - (1 large scoop)
Glutamine Pept’s x 4g - (2 small scoops)
Flax Seed x 2.5g - (1 small scoop)

Also check out my eating journal, might give you some ideas for eating plan?
http://forum.myprotein.co.uk/diet-nu...ting-plan.html

[Superhuman]

yupagreed with above

fruit smoothies thet you buy from shops contain so much sugar its unbelievable

[ryandj2]

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yupagreed with above

fruit smoothies thet you buy from shops contain so much sugar its unbelievable

Innocent smoothies only contain fruit though - is that still too sugary?

I make my own smoothies at home anyway with fresh fruit which I imagine are similar!

[Superhuman]

i beg to differ

'Healthy fruit smoothies more sugary than cola' | Mail Online

i know its from the daly mail website but if you google "innocent smoothie sugar content" you willsee that it seems to be a pretty reliable source

also just so you know fruit is a carbohydrate and it does indeed contain lots of natural sugars

[ryandj2]

Thanks, I knew fruit had sugar, I wasn;t disputing what you said, but I thought that (for some reason) fruit sugar was better for you! Complex sugars or soemthing.

So, I take it homemade smoothies, or eating too much fruit in general, is not great for you?

[Superhuman]

homemade smoothes do not contan most of the sugar that premade smoothies have to make them sweeter you just take the sweetness from the frut when you make them homemade-premade ones add sugar to sweeten them up