Signs of over training and under eating

[KritNC]

I have been going hard in the gym the past 1.5 months and been super strict on my diet as well as not missing a day. I am 6 ft 4in and have been eating 2100 cals a day give or take 100. I have been consistently increasing weight in all my lifts from week to week and was super pumped to get to the gym. I figured that 2100 cals is my maintenance because I have stayed at 220 pounds this whole time. I have been doing more cardio recently within the past two weeks (2-4 miles day)

My problem is all week long I have gotten to the gym with no energy at all. I have to really force myself to get through these workouts when just last week I was killing them. My weights in all my lifts have either stalled or dropped this week. I am wondering if maybe I am overdoing it or under eating. I am scared to eat more because I have not dropped any weight at 2100 cals since I started and still want to try to lean out. I am making sure to get at least 220 g protein a day as well. Any advice on what to do

 

[LordTaskForce]

You probably just need some more carbs

 

[Jesus]

How many reps and how heavy do you be going on the weights?

It won't hurt to take a day or two off and just rest.

 

[KritNC]

You probably just need some more carbs

I was thinking that might be the case I don't know alot about carbs and how much is needed, but I carbed the fukk up tonight

This how many carbs i ate each day this week:
mon-151
tues- 161
wed-220
thurs- 259

Is that a normal amount?

 

[TYBG]

Sleep or water? I used to work out at 5 in the morning and bumped it to 6. Makes a big difference (just go to deal w the morning folks )

 

[KritNC]

How many reps and how heavy do you be going on the weights?

It won't hurt to take a day or two off and just rest.

I try to go heavy, been doing Layne's PHAT routine for a while now.

This is my log from my phone on last Monday lift:

Spoiler

Monday Upper body power

Row machine
3 set 3 rep 320 lbs (3 45s &1 25
or
Pendlay rows
3 set 3 rep
165
175
185

3 sets 8 reps pull ups need to fully extend


Upper back row 3 set 8 reps 230

Bench
3 set 225 5 reps chest hurt increase weight next time

Dips 2set 8 rep
Weight vest 6 weights then 8

Dumbbell shoulder press
3set 6 reps 70lbs
Or
Military press
3 set 6 rep 135

Cambered bar curls
3 sets 8 reps 30lbs
Or machine curl 60 lbs

Skull crusher
3 set 8 rep
35 lbs
Or tricep pull down back to pad
3 sets 8 80 lbs

Chest fly
3 set 8 rep 150lbs

Front lift shoulder
2 set 15 45lbs

Weighted crunch
2 set 15 90lbs

2 sets 12 reps
Dumbbell bench 70

Tricep behind head
70 lbs 2 set 15

Machine curl 2 sets 8 120

 

[LordTaskForce]

I was thinking that might be the case I don't know alot about carbs and how much is needed, but I carbed the fukk up tonight

This how many carbs i ate each day this week:
mon-151
tues- 161
wed-220
thurs- 259

Is that a normal amount?

I have a really fast metabolism so I don't really count calories/carbs like that but you should definitely carb up 20 min before you work out. Working out on an empty stomach sucks

 

[Jesus]

I try to go heavy, been doing Layne's PHAT routine for a while now.

This is my log from my phone on last Monday lift:

Spoiler

Monday Upper body power

Row machine
3 set 3 rep 320 lbs (3 45s &1 25
or
Pendlay rows
3 set 3 rep
165
175
185

3 sets 8 reps pull ups need to fully extend


Upper back row 3 set 8 reps 230

Bench
3 set 225 5 reps chest hurt increase weight next time

Dips 2set 8 rep
Weight vest 6 weights then 8

Dumbbell shoulder press
3set 6 reps 70lbs
Or
Military press
3 set 6 rep 135

Cambered bar curls
3 sets 8 reps 30lbs
Or machine curl 60 lbs

Skull crusher
3 set 8 rep
35 lbs
Or tricep pull down back to pad
3 sets 8 80 lbs

Chest fly
3 set 8 rep 150lbs

Front lift shoulder
2 set 15 45lbs

Weighted crunch
2 set 15 90lbs

2 sets 12 reps
Dumbbell bench 70

Tricep behind head
70 lbs 2 set 15

Machine curl 2 sets 8 120

With that plan and weight it's like you want to bulk up...seems like you will need some more fuel for all of that.Increasing weekly on weight and low reps...you running on fumes. Unless you trying to cut...then I would suggest the GVT program and some HIIT cardio. Most, if not all of your exercises then should be no less than 8-10 reps.

 

[Turbulent]

if you're increasing the weight on your lifts and your muscles are getting bigger + you recently added cardio, while keeping your calories the same as before your body will run out of energy at some point cause your needs are increasing.

 

[The ADD]

Why not truly figure out your maintenance?

Actually that can't be correct, that would mean cutting around 1600. With your activity rate your body is likely holding on to what it can.

 

[KritNC]

Why not truly figure out your maintenance?

Actually that can't be correct, that would mean cutting around 1600. With your activity rate your body is likely holding on to what it can.

I am trying to figure out my maintenance breh its diffuclt when I am eating 30% cut in cals based on my TDEE and staying the same weight but see noticeable differences in physique

 

[The ADD]

I am trying to figure out my maintenance breh its diffuclt when I am eating 30% cut in cals based on my TDEE and staying the same weight but see noticeable differences in physique

30? For why?

 

[MMS]

I am trying to figure out my maintenance breh its diffuclt when I am eating 30% cut in cals based on my TDEE and staying the same weight but see noticeable differences in physique

increase overall cals by 100 per day if you are following the IIFYM method

if im guessing right based on your current weight/height you dont need a severe deficit

if anything is an issue its probably SLEEP and/or hydration.

make sure you get your essential vitamins too, its not a race do it right the first time and you dont have to go through the grueling process again

 

[Momentum]

You sound like you're in the need for a re-feed day bruh!

 

[KritNC]

Had one yesterday breh, Can't wait to hit the gym after all the food I ate this weekend.

Spoiler

Those drinks though

Spoiler