Could be initial signs of a minor overtraining in a terms of immune system dysregulation and tampering with.
Get some serious rest for like 3-4 days to a week minimun and try to relax and cut down any sorts of supplements for this period of time.
If you really are on your way to overtraining though some signs are quite specific like an unexplained constant bad feeling for days, a feeling of apathy and very bad mood-depression (like the one you have in flu-like symptoms but without any other apparent cause) an increased/decreased resting heart rate, elevated morning pulse rates , breathing abnormalities and decreased or increased metabolic rates. That would depend on the type of overtraining you may develop offcourse since theres both sympathetic and parasympathetic depending on the part of the autonomic system you stress mostly.
I doubt you have something serious though, i think those symptoms are more due to some temporary weakness of your immune system with some sort of minor infection. Offcourse the reason behind this could be offcourse excess training. In your shoes i would try to get some rest, eat as much as your body requires, get excess of fluids (juices mostly) and check how you wake up. If your waking up becomes progressively refreshing in the next 3-4 days that would be a very good sign as you know. You should cut down any thing that keeps you stimulated by the way, and doesnt relax you, even coffee and tea
Look at the workout i did,
exactly similar for the last 3 weeks(including at the same time starting work at a restaurant 4 nights a week and helping my family with work at the fields some weekends) before i got into the 2nd full blown overtraining state this yr(last was last summer when i seriously overdid it with my bycicle and squats once again) This time though it has been so debilitating to me for the last 4 and a half months i cant explain it. Ive been in bed 90% of that time since last days of february.
Just recently i started to feel a bit better, and manage to sleep properly and get some rest and walk around. Till now it felt like i was drinking 10 coffees per day and smoking another 50 cigarretes and couldnt relax for a slight second. Complete fidgety.
As i remember it was like that:
Monday >> 15 minutes cardio,
dynamic stretching for 20 minutes,
>>7 sets of full back squats(2 warming up sets) and 5-8 repetitions of 70-80 up to 110kg max
>>4 sets of good mornings with weight up to 80kg
>>4 sets of dead lifts max weight up to 80kg
>>4 sets of leg curls -10 rep max- weight up to 50kg per leg
>>3 sets of drop jumps 10 reps and 2 sets of depth jumps 8-10reps
cardio for another 10 minutes to relax and then crunches and static stretching
Tuesday>> off- couldnt do much from sore biceps/quads but felt that nice
Wednesday >> Basketball practice 1 hour and 30 minutes. We just did sprinting, jumping, and suicide runs or quarters whatever you want to call them. I hate them some times.
After basketball practice i rested for like 2 hours and went out and had another 3 hour practice of my own and playing with some teammates.
Then at 20:00 i went to the restaurant i had just started working 2 weeks ago part time (6 hours for 4 days a week). That was 6 hours of running around, serving and doing all needed. At 2 am we finished and i was completely wacked since i wasnt allowed to sit for one minute.
Thursday>> Woke up feeling completely sore, so i jumped in the bathtub and had an ice bath for like 20 minutes. That pumped me up a bit.
In the afternoon i thought i was ok so i hit the gym again.
Cardio and dynamic stretching again for like 20-25 minutes
>>Bench press 5 sets of 8 reps max with up to 100kg
>>dumbell presses (i dont know why i did that)
>>dumbell lateral raises 4 sets of 8 reps
>>Chin ups as many as i could take that day(3 sets of 10-15)
>>Pull downs 4 sets 80 kg max
>>Overhead press 3 sets of 10 reps
>>worked some other minor muscle groups i dont even remember how many sets
in the end did cardio for like 10 minutes, crunches and static stretching
Friday>> Midday Basketball practice, mostly played 5 on 5 and practised some calls and playing systems and other minor drills, then i went home had some average carbo/protein meal and without second thought hit the basketball court again playing from 17:00 to 19:30 in the afternoon alone :wtf: and then i went to work in the restaurant once again till 2 am. i can definately state i was ok till that day, and actually i felt very strong and overall tensed.
Saturday>> match day, i played like 20 minutes total average performance in the game, being slightly tired after late night work but didnt care. Then i went to the restaurant again 20:00 till 2 am, it was a really ****ty day, the restaurant was completely packed all night and i couldnt think clearly from all this crowd, more than 200 people in there just eager to be served and my quads and biceps started to kill me literally.
Sunday was the worst. I woke up and was called from my father to go help him in the fields. I went there and was digging with a shovel and axe and carrying stuff around from 10.00 am to 15:00 pm. then i came back home couldnt rest at all because i was too stressed and tensed. Finally at 20:00 i decided i had to go to the restaurant again for another crappy night, i was running around like the tazmanian devil for another 6 hours. In the end at 2:30 am i literally thought i was gonna collapse. I had blur vision and looking down at my food on the table made me feel dizzy, my eyes were like drippery and feeling completely sore and like wanting to pop out of my head.
Nevertheless i went home and tried to sleep and forget about the stress of the whole week.
So
monday comes and i was home studying, thinking that it was squat day and i shouldnt miss it. I could barely lift my feet of the ground, but i had to do it. I went to the gym and with 10 minutes cardio i went under the squat rack. Did progressively 70 80 up to 100 kg and then i started to feel shaky and a sudden boot of depression. I thought it was just some blood pressure thing so i did a few exercises for my triceps and tried to concentrate on the muscles that werent feeling sore.
Went home feeling a bit weird and like depressed.
Next day i woke up i couldnt get out of bed, my legs weighed a ton each. I couldnt lift them off the ground, they were not sore but several steps after soreness, denying to comply with my brain signals, felt inflammed, my heart was beating like a broken clock each time i tried to walk or push my self, i was feeling fatigued, trying to breath and oxygen was never enough, felt depleted of life, completely lethargic, and so depressed to a point i didnt wanna talk or see nobody. Slight noises made even from birds or cars passing 100 meters away or motorbikes would annoy me to a point i wanted to hide, and generally my nervous system was completely messed up. The only thing i wanted to do was to lie down on the floor, or on my bed without sheets or blankets. I even felt that a bed cover was too annoying and too heavy for me. And that was just the beginning, if i go on in further details you would be surprised from the symptoms i faced all those months.
I know i overdid it, and i know it wasnt just due to exercise or working out. I had worked out 5 and 6 days in the past some times 2 times a day and had none of them symptoms. It was rather the accumulation of stress both physical and psychological, of a new work-environment, the stress of my never ending motive to get stronger and jump higher in a rather awkward manner, without periodization in my workouts- i kept doing same exercises for months in and out and, and last but not least the very low quality of rest i was getting let alone, the very low protein intake, i took like less than 50 grams of whey protein per day while i weighed 168 pounds, while carbo intake was minimal as well. I basically relied on everyday food to get all the substances needed
The only thing that hasnt cleared out in my mind yet completely is whether the drug finasteride i took to combat hair loss some yrs ago played a conflicting role in my hormonal patterns which prolong this feeling of overtraining. Since both in overtraining and fin use same hormones are affected like testo/free testo and others.
So you dont have to worry about overtraining, i think you are still quite away from such problems, as long as you recover from this phase and you be getting enough sleep and rest you will be doing ok.
read this if you want more insight
FIT - News & Events
DietNet - Overtraining
Bodybuilding.com - Tammy Thomas - What You Don't Know About Overtraining - Part 1!
John Berardi - Overtraining - Part 1
