Questions On Overtraining, Plateau, Full Body Vs Split?

[TTT]

I'm not a diet expert.

There are many that are that you can find on the net.

But if you want my opinion in it's simplest form.

animals and vegetables = 90%

wheat/grain related stuff = 10%

beef, lamb, chicken, fish, pork (if you are an infidel), turk3y, roo, emu etc etc

vegetables of all colours.. the more colours the better.

the way you described the pizza and wrap make them sound much better than how I pictured them initally.

If you are happy with your diet, then fine.

But if you are hitting a platue, it will most likely be diet or rest related.

[No Crust Racing]

I would say my diet may be a touch carb heavy some times but is otherwise not bad, I think sleep is a big part, but honestly how can you make yourself sleep better.

I've started going to bed earlier but my real issue is waking up repeatedly be it from temp or being uncomfortable.

[Birds]

Melatonin brah

[No Crust Racing]

Just reading about that, cheers for the suggestion.

Anyone here have experience with it? Supp for more naturally occurring?

A quick read shows foods only contain low amounts.

[TTT]

I think sleep is a big part, but honestly how can you make yourself sleep better.

Squats

[No Crust Racing]

Hah, I'm tired when I go to bed, getting to sleep is no issue.

Staying asleep and actually feeling rested is the problem.

[TTT]

oh I see.. why didn't you just say so?

20 rep squats

[No Crust Racing]

Of course. I'll solve all problems like that from now on.

Dan this project is going way over budget.

Do more squats top bloke.

Should work a treat

[markos]

Its unfair to call it a diet, its just crap he shoves in his mouth

Tolga is a young Markos lol

He too will one day learn the term "wasting your time"

But for now, he needs to experience this

Amusing thread

[No Crust Racing]

I was waiting for you to pop in, I just thought you'd have more to add lol

I'll admit I do not follow a strict eating regime, I just try and be mindful of fats and sugars, don't eat too much or too little. As I said earlier, I'm not out to set the weight lifting world on fire. I'm not sure I need to be too hardcore to get what I'm after, but perhaps my goals are much further down the ladder than others.

I'd of thought the preference would be that someone puts it all out there, takes the advice on board and looks to do it better, rather than having another person doing it wrong, or worse, telling others that what they do is right/better when it's not.

Give me some credit

Edited February 19, 2013 by ActionDan

[TTT]

ok serious response.

you have hit a platue where you can bench 87kg for 3 sets of 8, but when you do 88kg, you get 2 sets of 8 and 2 set of 7 right?

this is your platue?

do 88kg for 2 sets.

then wait 3 minutes and do the last set.

problem solved.

your platue isn't really a platue of strength, it's more about recovery in between sets.

just rest more man.... you're at home anyway, not like someones going to come up and ask if you've finished curling in the squat rack.

other choices.

reduce the weight to 80kg and do 10-12 reps

increase the weight to 90 and do 5 reps

increase it to 100 and do 1 or 2 reps.

then after a few weeks go back to 88kg and do 3 x 8 with your designated rest times (which you seem to find important)

[No Crust Racing]

The designated rest times are only "important" because I like to not be in the gym foreve. 60-70mins is already enough, I'd be happier with 50-60 which I'd say is do-able with that different routine as there's less time wasted moving plates.

I can work around the bench "plateau" so to speak, but it'll all go out the window next week when I give this different routine a whirl, even if it turns out not to be for me, still better than lifting zero.

Curling in the squat rack, god damn lol that comes up in every pet peeves at the gym thread ever.

Seems there's more issues with the routine that just my recovery times, so I'll mix it up and try some new things, I'm old enough now that if I go a bit backwards in numbers for a bit that's fine with me.

[TTT]

personally I hate doing more than 5 reps.

just annoying!

[macdog]

I train at home too mate.

Here is what I have.

1 x shitty "ol Rusty" power cage.

1 x budget olympic barbell

1 x shitty adjustble bench (this is really shitty and will be replaced with a simple flat bench soon)

Lots x weight plates of varying sizes.

all sits outside under the patio.

All get used and abused nightly.

If there is an exercise that I can do on there, it's not worth doing.

No dumbbells, no cables, no bros.

That routine that Brids pasted is one that Markos put together as a "beginners program" some years back.

nothing magical about it. MATE where is this?? hehe.

[No Crust Racing]

What approach are people taking to deloading in terms of frequency.

I always get sucked into thinking one more session then I'll take a break but it never happens.

[jangles]

After 11 weeks

I'd get everything else sorted before I thought about deloads

Edited February 19, 2013 by jangles

[No Crust Racing]

Fair enough, just like having a bit of a plan and want to force myself to take breaks.

[jangles]

Fair enough, just like having a bit of a plan and want to force myself to take breaks.

If you get it sorted and do what's suggested, you'll have a plan

[No Crust Racing]

Sounds like I've got a plan to make a plan...

[Mitcho_7]

I have 15" arms...

Completely off topic, but I assuming that is cold and unflexed? Or are you meant to quote arms size on a cold flex? Always been confused by this