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Lack of energy

Internships start, gains stop

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NGAFD
NGAFD g Nick Groeneveld
87 Post(s)
87 Post(s) Gender: Male Goal: Gain Muscle Date Joined: July 7, 2013
Posted

Hi all,

 

Due to my internship which started in september I'm not able to achieve good gains anymore. I believe that this is because I don't have enough energy left when I get home from a twelve-hour-work-and-travel day to perform at 100% of my powers. 

 

The first time I noticed this was when I wanted to do deadlifts. During a week day, I was only able to get to 3 x 175 lbs and during the weekend, after a lot of rest during the day, I got 3 x 220 lbs (Personal Best).

 

I don't like this, obviously and I've been looking for ways to improve, but with no success. Do you have tips or tricks to get the maximum out of a late night workout after a long and busy day, both routine as nutrition wise?

 

Thanks

I belong to the warrior in whom the old ways have joined the new. www.nickgroeneveld.com
William_Steinset
William_Steinset p William Steinset
1K Post(s)
1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: December 12, 1969
Posted

From my experience drinking enough water is incredibly important. Many people think they get enough water ( including me ) but don't really think more about it. Therefore, try to drink more water since being dehydrated destroys energy levels . If that doesn't work one can always try to increase magnesium intake, why ? Magnesium is essential for life and is the catalyst that allows the body to function optimally.

Another measure is naturally enough sleep , time to relax so that your muscles recover , you sleep 8hours + daily ? There are many who actually need more than 8 hours. PowerNap is also a decent option , take 30 minutes on the couch.

Otherwise it seems stress and anxiety directly affects energy levels , since you spend time and energy worrying or stressing out the door. It often helps to think positive , ignore the negative things thus get more out of the positive energy in your body forward .

Other than that, the usual: Eat breakfast, healthy and varied diet, get fresh air , less alcohol more healthy drink for example milk, less sugar and empty calories more fulfilling, healthy and long lasting calories .

MS Athelete / Super Hermanite / SHF
NGAFD
NGAFD g Nick Groeneveld
87 Post(s)
87 Post(s) Gender: Male Goal: Gain Muscle Date Joined: July 7, 2013
Posted

Great answer, thank you. I know I need a lot of sleep, so that's ok. I try to get 8 hours or more and I succeed most of the time. How do I increase magnesium intake?

 

What counts as water? If I drink milk and orange juice, does that count as 'water'?

I belong to the warrior in whom the old ways have joined the new. www.nickgroeneveld.com
William_Steinset
William_Steinset p William Steinset
1K Post(s)
1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: December 12, 1969
Posted

My suggestion is to drink a good amount of pure water in addition to liquids that you mention. You can get magesium trough seeds, avacados, bananas, raw spinach, beans or whole grains. If these foods sound a little boring to you, you can also consume milk, dark chocolate, cocoa powder or certain nuts.

MS Athelete / Super Hermanite / SHF
Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: NGAFD

Great answer, thank you. I know I need a lot of sleep, so that's ok. I try to get 8 hours or more and I succeed most of the time. How do I increase magnesium intake?

 

What counts as water? If I drink milk and orange juice, does that count as 'water'?

Water counts as water my friend.

Anything you eat or drink that isnt water actually REQUIRES water from your body to help dilute it in your stomach. 

So in short, if all you drink all day is juices and milk your body is going to slowly be dehydrating itself to bring water to your stomach to dilute those liquids to help with digestion.

So put the juice down and drink H20!! :)

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NGAFD
NGAFD g Nick Groeneveld
87 Post(s)
87 Post(s) Gender: Male Goal: Gain Muscle Date Joined: July 7, 2013
Posted
Posted By: Scott_Herman

Water counts as water my friend.

Anything you eat or drink that isnt water actually REQUIRES water from your body to help dilute it in your stomach. 

So in short, if all you drink all day is juices and milk your body is going to slowly be dehydrating itself to bring water to your stomach to dilute those liquids to help with digestion.

So put the juice down and drink H20!! :)

How does that work? Does your body actually save the water that's in liquids? It takes water to dilute but it dilutes water from what your drink too, right? Or am I wrong about that?

 

In response to William (I can only quote one person at a time?), thanks for your answer. I believe I get a lot of magnesium because I drink milk and eat one or two bananas a day.

I belong to the warrior in whom the old ways have joined the new. www.nickgroeneveld.com
William_Steinset
William_Steinset p William Steinset
1K Post(s)
1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: December 12, 1969
Posted
Posted By: NGAFD

How does that work? Does your body actually save the water that's in liquids? It takes water to dilute but it dilutes water from what your drink too, right? Or am I wrong about that?

 

In response to William (I can only quote one person at a time?), thanks for your answer. I believe I get a lot of magnesium because I drink milk and eat one or two bananas a day.

You know your body is 70% water so it is cucial to get enough of it. Your muscles needs it for energy and your organs / body needs it to function. I would drink around 2-4 liters of water daily to make sure your intake is good enough. There is a good way to see how much water you need in your urin color:
Dark yellow: You need water dude... lots of water
Light yellow: You still need water

Clear: You have enough just make sure to drink sips every now and then to keep the water levels up 

MS Athelete / Super Hermanite / SHF
William_Steinset
William_Steinset p William Steinset
1K Post(s)
1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: December 12, 1969
Posted
Posted By: NGAFD

How does that work? Does your body actually save the water that's in liquids? It takes water to dilute but it dilutes water from what your drink too, right? Or am I wrong about that?

 

In response to William (I can only quote one person at a time?), thanks for your answer. I believe I get a lot of magnesium because I drink milk and eat one or two bananas a day.

Also water is also the very recourse that keeps your body temperature stable so if you are to cold or to warm, water deficiency might be the answer. Baisecally you have to have water, most people don't drink enough so increase your intake

MS Athelete / Super Hermanite / SHF
NGAFD
NGAFD g Nick Groeneveld
87 Post(s)
87 Post(s) Gender: Male Goal: Gain Muscle Date Joined: July 7, 2013
Posted

The urin was clear about ten minutes ago, so that should be alright. I recently started drinking a lot of extra water when I wake up and during workouts, so I think I start to see benefits. 

 

If I can keep it up (water, magnesium, sleep), the energy should come back to me!

I belong to the warrior in whom the old ways have joined the new. www.nickgroeneveld.com
William_Steinset
William_Steinset p William Steinset
1K Post(s)
1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: December 12, 1969
Posted
Posted By: NGAFD

The urin was clear about ten minutes ago, so that should be alright. I recently started drinking a lot of extra water when I wake up and during workouts, so I think I start to see benefits. 

 

If I can keep it up (water, magnesium, sleep), the energy should come back to me!

Indeed it should ! If it doesn't try the other tips I mentioned. And if nothing works, you might go for some pre workouts, or see a doctor if this is something really long term.

MS Athelete / Super Hermanite / SHF
NGAFD
NGAFD g Nick Groeneveld
87 Post(s)
87 Post(s) Gender: Male Goal: Gain Muscle Date Joined: July 7, 2013
Posted

Nah, I don't think it's something bad. It's just the 12 hours a day work and travel. You feel it at night when you want to do a killer workout. During the holidays I packed 45 lbs on my deadlift, so if I have the time I can hit things really hard.

I belong to the warrior in whom the old ways have joined the new. www.nickgroeneveld.com
Joey_Lopez
Joey_Lopez g Jose Lopez
226 Post(s)
226 Post(s) Gender: Male Goal: Train for a sport Date Joined: October 10, 2013
Posted

Great advice guys! Water is very important!

 

Another tip that I would like to add NGAFD is you should add cardio to your routine! I work odd hours as well, mostly graveyard shifts, and I noticed my energy levels were decreasing even with my preworkout shake.

Lately I've been doing cardio before my lifting and also afterwards. I start out by running a half mile to get my heart pumping (how fast you do that half mile is up to you) then I do my lift, and then I finish with a 1.5 mile run after my lifting.

 

I've noticed that by adding in this cardio, not only do I have more energy for my lifting, I also have more energy throughout the day for work or other activities. I hope this helps!

#HTH

2 year #SHF athlete I love to train hard and help others when they want it.
NGAFD
NGAFD g Nick Groeneveld
87 Post(s)
87 Post(s) Gender: Male Goal: Gain Muscle Date Joined: July 7, 2013
Posted
Posted By: Joey_Lopez

Great advice guys! Water is very important!

 

Another tip that I would like to add NGAFD is you should add cardio to your routine! I work odd hours as well, mostly graveyard shifts, and I noticed my energy levels were decreasing even with my preworkout shake.

Lately I've been doing cardio before my lifting and also afterwards. I start out by running a half mile to get my heart pumping (how fast you do that half mile is up to you) then I do my lift, and then I finish with a 1.5 mile run after my lifting.

 

I've noticed that by adding in this cardio, not only do I have more energy for my lifting, I also have more energy throughout the day for work or other activities. I hope this helps!

#HTH

It sure helps, thank you. It's the first time in my young life to work (and travel) 50 hours a week and I can feel it already, haha. Every tip to get the maximum out of my day is very welcome.

I belong to the warrior in whom the old ways have joined the new. www.nickgroeneveld.com
Cliff_Bouvier
Cliff_Bouvier g Cliff Bouvier
16 Post(s)
16 Post(s) Gender: Male Goal: Gain Muscle Date Joined: September 9, 2011
Posted

Alright...that's it! I have been drinking way too much coffee lately, and feeling low on energy, so this quote makes perfect sense to me. I'm using my water reserves to dilute the caffiene so that I can digest it, and thus dehydrating. Am I right? Just to be sure Scott.

I am the Social Media Director and Administrator for Scott Herman Fitness. It has been 5 years since Scott and I met at Answer is Fitness gym and started a friendship that turned into a business relationship when he asked me to join the SHF team! I film many of the videos for SHF and I also take photos for Scott and write articles, cut his hair and cook many of the meals that you see us post on the Facebook Community page! Follow me on Pinterest: http://www.pinterest.com/cliffordbouvier/boards/
Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: Cliff_Bouvier

Alright...that's it! I have been drinking way too much coffee lately, and feeling low on energy, so this quote makes perfect sense to me. I'm using my water reserves to dilute the caffiene so that I can digest it, and thus dehydrating. Am I right? Just to be sure Scott.

Exactly Cliff!

 

In response to NGAFD, your body stores water in its CELLS.  So when your body needs water, it will pull from the cells causing dehydration.

 

Cliff, all I ever see you drink is coffee unless you are lifting!  So no coffee for you tomorrow!! only water! haha TORTURE!!! :)

Need 1 on 1 coaching? Send me a direct message to learn more!
Kevit07
Kevit07 g Kevin Child
99 Post(s)
99 Post(s) Gender: Male Goal: Gain Muscle Date Joined: May 5, 2013
Posted
Posted By: Cliff_Bouvier

Alright...that's it! I have been drinking way too much coffee lately, and feeling low on energy, so this quote makes perfect sense to me. I'm using my water reserves to dilute the caffiene so that I can digest it, and thus dehydrating. Am I right? Just to be sure Scott.

I work overnights, so it's REALLY tempting to drink coffee/energy drinks to keep myself awake, but I learned to train when I feel rested, or I slept well before work so I can train after. I up my intake of water too, it helps me feel mentally more energized! The only caffeine I take in usually is from my pre-workout!

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