Overtraining....

[Churchboy21]

Workout routine is as follows: Brazilian Jiu Jitsu 3x-4x/week
Full body weight training w/25 minutes of light cardio 2x/week

Diet: Breakfast-2 whole eggs/2 egg whites
1 serving of oatmeal
2 tbsp apple cider vinegar
1 serving Green Vibrance mixed w/water
I serving Source Of Life Multi Vitamain
(water all day)

Snack - Myoplex protein bar

Lunch - Turkey/lettuce/tomato/sprouts on whole wheat

Snack - protein shake w/apple

Dinner - Chicken or fish w/veggies half baked/sweet potato

Snack - protein shake



On 3 seperate occasions over the last year I've gotten so physically exhausted that I had to stop training for a month or so each time. I work roughly ten hours a day(office job), and drink alcohol once or twice a month. I don't take any supplements and found myself drinking a lot of coffee. I havent't had any coffee in the last month. Want to start back at the gym but am nervous about crashing so horribly again. Trying to get down to 185-190. To attain that goal this website says I should be taking in 1900 calories/day. I would appreciate any input as far as supplements or diet recommendations. Thanks.

[PandorasVise]

I train in much the same way except I do 5 to 6 nights of karate and while you are working, I am with kids, sometimes bike riding, hiking, playing in the park. I hit the wall almost two months ago. I started working out so much I couldn't fght well anymore. I was always tired. If that is what is happening, then scale down. Try a full body 2X a week, train flexibility and stretching after weights instead of cardio. On that 3rd day that you would be weight training, try a power yoga. It will test your strength and increase your flexibility, but at the end is always a meditation which I fine so important in martial arts to help put your head right.

[wleemitch]

1900 calories a day doesn't sound like enough. Especially if you're exercising 4+ days a week.

[Boss Man]

Not sure about the Green Vibrance, as I've enver heard of it.

Multi-vits, check sticky on them, as you might want check them, make sure you haven't been buying a dud brand.

Apple Cider Vinegar, is to me a bit of a too good to be true thing. Same with Pear Cider Viengar. Anything that lists around 15-20+ benefits gets suspicions and I've never seen any solid evidence they do most if not all the things claimed.

In fact I think the only things they don't claim to do is cure cancers, cure dementia, cure rare genetic disorders, give you laser vision, make you walk through walls and make you fly.

So I thikn you might be wasting your time and money on that stuff in all honesty.

Calories wsie, 1,900 a day given your exercise levels is a bit low. Sedentary females need around 1,800 a day, so I normally wouldn't advocate 1,900 to a female who exercises.

For you'd i'd go for around another 500-600 at least for now.

If you eat 6 meals a day, a good option would be another 100 calories per meal, in one of two ways.

10g Protein, 10g Carbs, 2g Fat, (98 calories), extra per meal.

10g Carbs, 6-7g Fat, (94-103 calories approximately), extra per meal.

If you think your Protein is good enough, I.E. around 0.8-1.2g per lb bodyweight, use option 2, otherwise try option 1.

Hoepfully you've got some ideas there.