Need a meal plan for alot of conditioning

[tubbednova]

Im 33 at 10-10.5%from week to week at 181-182lb(water)
I need a good plan for my training.Taking next week of from almost everything might swim alot or on that line.
Thinking im starting to overreach/train

My training consists of 45+min in morning of heavy-bag(25-30min)with a routine of plyo-push-ups 4/25(med ball)weighted sit-ups 4/25x,weighted jump squats/box,d/b japs,100 ball cruntchs+100 bicycles mybe some planks in the mix and ball slams.

Drink a 20g whey shake mixed with coffee before hand(5:45am)followed by breakfast at 7:45am.
I've been eating 3000cals alot of veggies and lean chick,tuna,steak(grass-fed)fruit only apple,bannana,cup oj with breakfast.

Im pretty happy at curent stats just starting to lose some strenght on some things(chest,bi's)Im lifting mon,tue,thur,fri with a full body circuit on sat.

Getting fatigue during day after lunch(like body is saving cals for coming w/o)
Im buring 600avg cals in morning and 600-1000cals evening in training alone.

My bmr is 1965cals to live.Do i need atleast this?Just with exercise im down to around 1400cals to live on for day.

Almost all my training is done at 140+bpm with highs of 165+(hiit)
Don't do any steady-state(don't like it)Do swim on sat morning.
Goal is to stay lean build strengh and enjoy life without fatigue!
I want to continue to train hard or harder but not worry about overtraining.

[Rodja]

Have you thought about pulling back on your training? For example, you can't train at an ultra high level everyday without experiencing some level of fatigue to the CNS. Even a full training camp does not go all-out every session.

One thing I'm still noticing is a lack of the fats you include. I get between 160-200g of fat on my maintenance days and my cheat days are probably closer to 300g of fat.

[tubbednova]

Cheat?whats that???LOL.
Yeah going to cut back got two days to go.
Taking next week off going to eat around 2400cals to survive.
Get a trainer or something for following week.
Whats your week looking like Rodja?Wanta train someone??
Oh you live in texas.
I hate eating fat now thats all i ate on my last recovery week i mean alot!

Thinking about a full body w/o 3x week with my training divided up though week instead of 2x a day.Something short and intense in morning and bag/body on off days.

[MakaveliThaDon]

Cheat?whats that???LOL.
Yeah going to cut back got two days to go.
Taking next week off going to eat around 2400cals to survive.
Get a trainer or something for following week.
Whats your week looking like Rodja?Wanta train someone??
Oh you live in texas.
I hate eating fat now thats all i ate on my last recovery week i mean alot!

Thinking about a full body w/o 3x week with my training divided up though week instead of 2x a day.Something short and intense in morning and bag/body on off days.

cutting back on your cals in your off week is a TERRIBLE idea. I promise you if you lower your cals during your off week you will not adequately recover and the off week will have done you almost no good once you start back up. Additionally I do not think a week is nearly long enough to recover once you have found yourself in an overtraining rut. It's happened to me a few times over the years, and I needed a couple of weeks bordering on a month with above maintenance cals the whole time to pull out of it and get my body back right.

[SweetLou321]

Way to overthink training to the max, your goals are to increase strength and train hard. So the dynamic work in the am and your body builder work in the pm is a but much. Im with rodja, pull back on the training and increase fats. I eat 90-100g a day, 120-130 on off days usually. Id suggest you look into 5/3/1 or westside for skinny bastards v3. Both are strength programs and you get to train hard.

[SweetLou321]

cutting back on your cals in your off week is a TERRIBLE idea. I promise you if you lower your cals during your off week you will not adequately recover and the off week will have done you almost no good once you start back up. Additionally I do not think a week is nearly long enough to recover once you have found yourself in an overtraining rut. It's happened to me a few times over the years, and I needed a couple of weeks bordering on a month with above maintenance cals the whole time to pull out of it and get my body back right.

Deloading regularly can help avoid this

[MakaveliThaDon]

Deloading regularly can help avoid this

sure it can. But when you have trained more than just casually for any lengthy period of time, say a decade or more, it's bound to happen to you a few times. That's just the nature of the beast.

[tubbednova]

Thanks guys i was thinking the 2400cals was maitance.
I really hate to take off more then a week.Don't think im overtrained but very close /morning heart rate is still around 44bpm just need to stop before it hits.
Got to get diet right my bmr is 1965cals and with exercise only im down to 1700cals not adding working and activeity during day is what im living on.
I know im eating 3000cals a day but minus 1300=1700cals when my body alone needs 1900 to function.

[SweetLou321]

You know those calculations are probably off, as everyone is different...if gaining is your goal, eat till u start gaining a lb a week. Ppl are so afraid of food anymore.

[tubbednova]

maintaining with some fat loss here n there is what im shooting for.
Got down to 10% don't see the need to go alot lower im not trying to be a bodybuilder or model.

Just want to have endurance/strengh and have energy though day.
I'll always eat clean mybe a cheat on a holiday.
When i do cheat its never bad mybe a bite of pie and alittle more ham then usually have.

[Torobestia]

Take a week off, eat at maintenance or a little over. I'd definitely up fats like Rodja suggested during that time. Don't worry about the scale on your 1 week off. Don't swim at all. If you do anything, even cardio, do it at low intensity. But honestly I wouldn't move at all beyond getting from point A to B or taking leisurely walks.

After the week off, reassess how you feel before going back to the gym.

[tubbednova]

I feel guilty eating the bowl of cereal on sunday morning that i have.
Its even healthy!
Going to do p/b on spouted toast with orange and an omeltte and a lean shake this sunday to me thats a cheat meal.

Im surrounded by food thats all sugar,fat,carbs so i have willpower.
Sooner eat a big bowl of oats with skim and a tsp of brown sugar ohh i eat that everyday now.

Just like to be on a plan with food with taste and value.

[SweetLou321]

analysis paralysis

[scherbs]

Tubbed--
I think you need to decide what your priorities are here. You seem too ADDICTED to training to seriously entertain the very good suggestions you have received to back off a bit.

[tubbednova]

Im backing off a good bit.
I have no choice..
Going to take this week to recover and come up with a training routine to start following week.

Can't go on like this nomore.
Just going to eat healthy plan this week do alittle ab work and figure out meal plan changes and calories i need to train hard and not over do it

I added up everything and everyday im 300-500 below my bmr in exercise alone.
So my body is actually shutting down which it feels like.
I take everyone's advice,piece it together and find what works for me not just them.

[MakaveliThaDon]

I've been in similar situations, though I'm sure not exactly the same. It would have appeared to anyone on the outside looking in I was too addicted as well to give anything a rest, however this was not the case. I just honestly had to do 10 times more than a normal person to achieve anything close to the results I wanted with my physique. This obviously eventually led to an EXTREME overtraining rut for quite a while. And what I found was that I had some other non related health issues that were the underlying reason for WHY I had to do 10 times more than I should have to see the results. Once I got those ironed out I was able to achieve the same results on a much more reasonable level of exercise and diet.

So maybe you are addicted, but if it's the latter, like my situation was, I encourage you to go get some blood work done and make sure you are healthy man.

[scherbs]

Not to start a ruckus here, but the 'addicted' comment from me was aimed at the fact that the OP spoke of an heavy training regimen, is analyzing the hell out of everything, and seems very unwilling to take it easy on himself.
All of these are consistent with exercise addiction, body dysmorphia, eating disorders, etc.
OP: I am not saying that you have any of these disorders!
I do, however, have a bit of experience w/ them and I encourage you to re-evaluate your fitness regimen and the motivations behind it--especially if you are making yourself miserable.

[Rodja]

The main culprit is the one thing that everyone is ignoring and that is age. Your test and GH levels have started to curtail and it is slowing your recovery. A few easy ways to increase your natty test production are increased saturated fats (EVCO would be my recommendation), extra Omega-3, and some DAA.

[tubbednova]

Already had blood work done showed i had a low t-level and thyroid problem.
Most of it came from overtraining.
Took time off was given t cream and armour thyroid med
Stopped taking cream and t went up.
Thyroid med made no difference only diet and rest did.

I know i need a recovery week to relieve stress from training and diet(not going to eat crap)
During week set up routine for training/lifting and make changes to diet.
Like training in morning and lifting in evening.
Mybe full-body mon,wed,thur with int. training on off days something on that line instead of morning int and post lifting

[tubbednova]

Well all my hard training for the week made me lose a lb of muscle and b/f went up .5%.
So trained to hard and didn't eat enough.
First day to a week or two of recovery.

Did some research and guess im going to do some cross country during week.
Mybe swimming/push-ups/chin-ups/crunchs and sit-ups play with my med ball.
But not over do it.
Any advice for nutition for this week would be great.
40/40/20?2400cals?

Want to recover good this time.