Am I overtraing or under training? ?

m1cr0ch1p.ms

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Hi everyone
Im trying to add lean mass and been wondering if im over training


Monday- back bis , and abs
Pull ups 4x15
Bent over rolls 4x10-12
Seated rolls 4x10-12

Barbell curls 4x10-12
Ez bar curl 3x10-12
Hammer curls 3x10-12


Tuesday chest shoulders tri
Db flat press 4x8-10
Db inclined press 4x8-10
Decline flies 3x12

Side lateral 4x12
Front lateral 4x12
Rear lateral 3x12

Cable push downs 4x10-12
Vbar pull down 4x12
Rope 3x12



Wed- off

Thursday back, bi's and, abs
Dead lift 5x10
Single are roll 3x12
Lat pull down 4x 10-12

Reverse bb curl 4x10-12
Reverse ez bar curl 3x12
Concentration curls 3x15

Fri- shoulders chest and tri
Barbell press 4x10-12
Dumbell press 4x10- 12
Rear 3x12


Flat flies 3x12
Incline flies 3x12
Decline db press 4x10-12

Reverse skull crushers 4x10-12
Push downs 3x12
Dips 3x15

Sat legs 30 min cardio

Open for advise.( I have been lifting since ive been 15 when I got dinose w/ pre diabetes nc I was overweight im currently 194 (was 285) now im 24 and cant gain anything)
 
hvactech

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Youre on cycle right?
 

m1cr0ch1p.ms

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Yes I was using super vol local company.
Today was my last does
 
Danb2285

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Over training gets thrown around too much IMO. If your making gains your not over training. How much are you eating? Your diet has alot to do with how much you gain. Post up your diet and I'm sure you'll get some help if needed. Lot of smart bros here when it comes to nutrition
 

m1cr0ch1p.ms

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Meal 1 -6 egg whites 1 whole egg.
2 whole wheat tost
1 banna


Meal 2- 9am protien shake. 42 gram protein, 3g fat, 20g carbs and 300 calories

Meal 3 - 12pm. Turkey Patty and 2 whole wheat tost

Meal 4- 3pm ( samw shake as 9am)

5pm gym
Pre workout jack 3d <- I was thinking of taking wazy maze with pre and post
Post work out elite gourmet protien shake with creatine

7pm 8oz chicken breast with 1 slice bread and a veggies

10pm. Protien shake same as. 9am

I drink alot if protein shake because I do construction only lucnch breaks so before work in tge morning I prepare my 9 and 3 pm shakes in a 20 throw a away water bottle

Also was thinking about switching my 9am and 3 shakes. To weight gainer s
 
Danb2285

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Meal 1 -6 egg whites 1 whole egg.
2 whole wheat tost
1 banna

Meal 2- 9am protien shake. 42 gram protein, 3g fat, 20g carbs and 300 calories

Meal 3 - 12pm. Turkey Patty and 2 whole wheat tost

Meal 4- 3pm ( samw shake as 9am)

5pm gym
Pre workout jack 3d <- I was thinking of taking wazy maze with pre and post
Post work out elite gourmet protien shake with creatine

7pm 8oz chicken breast with 1 slice bread and a veggies

10pm. Protien shake same as. 9am

I drink alot if protein shake because I do construction only lucnch breaks so before work in tge morning I prepare my 9 and 3 pm shakes in a 20 throw a away water bottle

Also was thinking about switching my 9am and 3 shakes. To weight gainer s
Def. need more food man. Do you track cals? I haven't looked it up but if I had to guess I'd say your eating less than 2000 by what you put up. And I'd go out on a limb and say if your doing manual labor for work your Maintence cals are MUCH higher than 2000.
 

m1cr0ch1p.ms

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Thats what I was thinking!
Because I will loose straight after my first 3 exercise.
So would you recommend a weight gainer for my 9 am and 3 pm shakes and bump up my egg intake in the morning?
For dinner
My 8oz chicken to 12oz?
Yes I do it average about 1300 cal a day
Like 200 carbs

When I coom food I dont use no oilsI, salts mainly bake and boil
 
Sean1332

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Dude that's your diet on cycle? you needa eat way more to gain muscle. you definetly need more fat: nuts, oils, fish, peanut butter ect

replace your shakes with lean meat and whole grains, not a weight gainer
 
Danb2285

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On cycle or not 1300 cals is waaay too low. What Sean said is right. You have to have some fats in your diet. Use a BMR calculator and figure your Maintence cals and go from there. I have a feeling your going to be shocked at how much under Maintence your eating
 
hvactech

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On cycle or not 1300 cals is waaay too low. What Sean said is right. You have to have some fats in your diet. Use a BMR calculator and figure your Maintence cals and go from there. I have a feeling your going to be shocked at how much under Maintence your eating
Aint that for true
 
Sean1332

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well I don't know what your maitenance calorie intake is so I can't tell you yes or no

whatever your maitenance is, add 250 on top of it. If you still aren't gaining after a week or so, add more. if 250 extra makes you fat, then lower it
 

m1cr0ch1p.ms

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Got yeah
This morning was a new start
6 egg whites with beef steak 2 whole wheat tost
My 9 am meal is usually 200-300 cal but took in 425 cal
Lunch....kinda cheated had a giant gyro. I fell soo full the thing is I never eat until im full
Would it be wise to buy some amino shakes?
 
Rodja

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Undereating by about 2000kcals per day. Actual overtraining is not easy to do especially on AAS.
 

m1cr0ch1p.ms

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Yeah! I started eating more today and im fell so full I never eat until im full
 

m1cr0ch1p.ms

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Yeah! I started eating more today and im fell so full I never eat until im full
 
Danb2285

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I get your maintainence cals at about 3100 with with a moderate metabolism but since you do manual labor it's probably a couple hundred higher. So that should answer your question as to why you can't gain.
 

m1cr0ch1p.ms

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Thanks bro!
Yeah! I guess I get paranoid bc I have loose skin on my mid sec from over weight when I was diagnosed with pre diabetes. .
When I eat more or unit I get full I get the sense of gaining fat lol
 

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