I'm 6.5 weeks out and NO ENERGY HELP!

[NYPAMuscle]

Hey guys, new to these boards. I have browsed around them and seems like there is a lot of great contest prep info in here.

I am prepping for my first show which is in about 6.5 weeks. I wasn't really sure what to do when I started, but basically took an assessment and guessed that I was endo-mesomorph. I've been following Layne Norton's prep since about 12 weeks out. THe first 3 weeks were going well and my macros were about 250gP 175gC 60gF for 2240 cals... some off days I would go as low as 1900 cals. My stats 12 weeks out were 5'9 194lbs at about 15% BF. I'd refeed every SUnday at 200gP 300gC 50gF 2450cal.

I have been lowering my carbs so I am about 75-100g/day now bc I panicked I wouldnt come in shape. About 9 weeks out I had a leg workout that was very intense and I have felt like jello ever since. I've been able to get thru my workouts, barely, but I feel like CRAP all the time. Like I said, My legs feel tingly and jello like all day and I feel like I am in a bubble... no aggressiveness, no sex drive, nothing... I'm even misplacing things. Even after a refeed or cheat meal I still feel like crap. But I'm not really hungry. The worst part is that I am on test cyp 500mg/week! It's legit gear as I had bloodwork done. I'm also taking Albuterol 6mg/day.

I have no clue what is wrong with me as I have mates who eat 50g C/day and can do 3 cardio sessions no prob. Is there a way to tell if all my glycogen is spent? Would that account for the chronic jello fatigue feeling? I feel like I could pass out sometimes, but my weights in the gym are going UP! as my weight and bf is going down.

If it is my glycogen, would it be best to add more carbs back in to get my levels back to 200g/day constantly? or should I go for and all out carb up day at 1000-1500g? Any help would be appreciated bc I can't go another 6.5 weeks like this. It is affecting everything.

I follow a low volume routine... basically 4 exercises per bodypart... 1 warmup per exercise, 1-2 sets to all out failure, each bodypart 1Xweek with daily low intensity 40 min cardio post workout(which needs to be increased but I can't muster the energy).

Here is my diet as well...

1) 2egg/2white spinach omelette with 1/2 cup oatmeal + 1 scoop protein powder
2) 6oz can tuna + 1 tbsp peanut butter
3) 6oz chicken + steam vegetable + 1/2tbsp olive oil
4) 2 servings 1% cottage cheese + 3 spelt cakes
5) 1 designer whey isolate orange mango during cardio
6) 6oz lean meat + steam vegetable + 3 spelt cakes
7) 2 servings 1% cottage cheese

Currently 183lbs at about 10%bf.

Any help would be appreciated. I don't want to fail. Thanks

-NYPAMuscle




I've lost 11lbs

[fltallpaul]

I can think of a few things you can do.

1. Do a refeed every forth day where you increase your carbs by 100-150 with good sources. If you are doing 175 now then every 4th day hit 275-325. Still follow the guidelines of eating mostly at breakfast and pre and post workout. This is a part of Layne's philosophy and a part of his contest document which is a sticky in this section. It worked wonders for me and keeps the metabolism moving....and try to plan it around a good workout day because the pump is sick on this day.

2. I used fat burners for energy. Dialene 4 worked well for me, didn't leave me jittery and I never had to take more than the recommended dosage.

3. Make sure you are getting solid rest and recovery. Getting a good nights rest is key as well as making sure you aren't in the gym for too long. When I was training, cardio and posing I still kept it under 2 hours.

[crazyvols]

i agree with the above i dont know if u using could be part of that or not. but i used tons of caffeine while prepping and still felt like ass.. once you get to a certain bf you just have to deal with the energy loss. but when my energy got really bad i added another refeed. its wierd that your feeling like this at 10% im around that right now but of course im bulking so i feel alot better. try asking layne also. he helped me a ton during my prep

[NYPAMuscle]

I can think of a few things you can do.

1. Do a refeed every forth day where you increase your carbs by 100-150 with good sources. If you are doing 175 now then every 4th day hit 275-325. Still follow the guidelines of eating mostly at breakfast and pre and post workout. This is a part of Layne's philosophy and a part of his contest document which is a sticky in this section. It worked wonders for me and keeps the metabolism moving....and try to plan it around a good workout day because the pump is sick on this day.

2. I used fat burners for energy. Dialene 4 worked well for me, didn't leave me jittery and I never had to take more than the recommended dosage.

3. Make sure you are getting solid rest and recovery. Getting a good nights rest is key as well as making sure you aren't in the gym for too long. When I was training, cardio and posing I still kept it under 2 hours.


Thanks the response... as for energy, I'm taking Albuterol which is a little more potent than Dialene which I'm assuming is an OTC burner? Maybe I'm wrong on the 10% BF thing... it was a rough guess... so maybe I'm lower. I will try the refeed every 4th day. My total gym time is 2 hrs with cardio and posing. Did u ever do an all out carb load if you were feeling down? 1000-1500g?

NYPAMuscle

[TigerStealth]

keep in mind that alot of it is mental. I found myself saying " o im 4 weeks out, therefore I should be tired therefore I am tired" Contest prep can really mess with your mind. just keep your eye on the prize and focus on how far you have come already and how much you want to step on stage looking your best. good luck!

[AustrianOakJr]

Youre on the gear and only taking in 2200 calories? I dont know a whole lot about juicing, but it seems like youre not eating enough. Heck, when I was in the first half of this prep, I was at 2100 calories and im all natural. Even now, 4.5 weeks out, I am at about 18-1900 cals and we are similiar in weight. You could try a one day feed fest and just jack your calories up to 3-3500 and then drop them down again. See what happens. YOu also may want to look at keeping the carbs just plain higher all the time. Some people are really carb sensitive. I am dropping my carbs little by little as I get closer, but have started mixing ephedrine with the dialene-4 and this seems to help my mood and energy. TOday, I ran out of Ephedrine, so I am dragging. Tomorrow is a good carb up though!

[NYPAMuscle]

Youre on the gear and only taking in 2200 calories? I dont know a whole lot about juicing, but it seems like youre not eating enough. Heck, when I was in the first half of this prep, I was at 2100 calories and im all natural. Even now, 4.5 weeks out, I am at about 18-1900 cals and we are similiar in weight. You could try a one day feed fest and just jack your calories up to 3-3500 and then drop them down again. See what happens. YOu also may want to look at keeping the carbs just plain higher all the time. Some people are really carb sensitive. I am dropping my carbs little by little as I get closer, but have started mixing ephedrine with the dialene-4 and this seems to help my mood and energy. TOday, I ran out of Ephedrine, so I am dragging. Tomorrow is a good carb up though!

Just bc I am on gear (I'm assuming u mean the test) doesn't mean I can eat more than you and get away with it! Sure, I can probably make use of an extra 50-100 g protein than u can, but all the gear really does is promote recovery and make better use of the food I do eat. So basically my lean body mass is staying constant or slightly increasing while yours would be going down (natty) while dieting. Test doesn't burn fat, just saves the muscle. When I am bulking it makes a huge difference and I'll eat 5k cals, but right now I am running moderate dose to preserve muscle tissue.

I think you may be right and I am carb sensitive. I am trying the following right now.

Last night I had my typical 6oz pork with steam veggies, but right after I added 9 whole heat figs bars for 180g C. This was post WO, so I felt ok. TOday I have jacked the carbs way up and am at about 250g at 2:30pm. I am gonna try to get to 400 or so today.

BTw austrian oak, what are you current macros?

-NYPAMuscle

[fltallpaul]

Thanks the response... as for energy, I'm taking Albuterol which is a little more potent than Dialene which I'm assuming is an OTC burner? Maybe I'm wrong on the 10% BF thing... it was a rough guess... so maybe I'm lower. I will try the refeed every 4th day. My total gym time is 2 hrs with cardio and posing. Did u ever do an all out carb load if you were feeling down? 1000-1500g?

NYPAMuscle


Being that your so close to the show I would not do a crazy carb load as you don't know what will happen. I will tell you that the days when I did my carb loads...I think the high was 350, I felt like I was invincible and could not imagine how I was tired the day before. Then like clock work two days later I was exhausted and cranky again, but the weight kept coming off. It's very much mental but if it was easy a lot more people would do what we do.

I would start with a refeed which is 100 grams over your normal intake, perhaps with sweet potato's as that worked wonders for my energy levels. Then if you are still losing weight try 125 and just increase until you find your threshold where you can lose weight and still have a good refeed.

[NYPAMuscle]

Being that your so close to the show I would not do a crazy carb load as you don't know what will happen. I will tell you that the days when I did my carb loads...I think the high was 350, I felt like I was invincible and could not imagine how I was tired the day before. Then like clock work two days later I was exhausted and cranky again, but the weight kept coming off. It's very much mental but if it was easy a lot more people would do what we do.

I would start with a refeed which is 100 grams over your normal intake, perhaps with sweet potato's as that worked wonders for my energy levels. Then if you are still losing weight try 125 and just increase until you find your threshold where you can lose weight and still have a good refeed.

Yeah, I guess everybody is different and it is fine tweaking with energy levels and diet. If I had the extra energy from 100 extra carbs, I'd actually feel ahead of the game bc I'd think I would add another cardio session and burn 400+! Thanks. I will let you guys know if my fig bar fest eases the pain!

NYPAMuscle

[NYPAMuscle]

So I am at the end of my day long fig bar fest... still dragging. I ate 600gC over the past 24 hours, and no real noticeable difference in energy. Maybe tomorrow I'll wake up like a million bucks... hope so.

I'll just have to pull through and chalk it up to overtraining (ie: too long without a break)... here's to 2 weeks off in 6.5 weeks!

-NYPAMuscle

[AustrianOakJr]

Just bc I am on gear (I'm assuming u mean the test) doesn't mean I can eat more than you and get away with it! Sure, I can probably make use of an extra 50-100 g protein than u can, but all the gear really does is promote recovery and make better use of the food I do eat. So basically my lean body mass is staying constant or slightly increasing while yours would be going down (natty) while dieting. Test doesn't burn fat, just saves the muscle. When I am bulking it makes a huge difference and I'll eat 5k cals, but right now I am running moderate dose to preserve muscle tissue.

BTw austrian oak, what are you current macros?

-NYPAMuscle


Again, im clueless on the test......but I know guys who juice and they eat like freakin maniacs and dont get fat. I was just applying that logic in reverse....if they dont get fat eating 5000kcals a day, then I would imagine that when cutting, the calories dont have to drop as extreme. I dont know....maybe not.

My macros depend on the day. Right now, im at about P-240 C-100 F-60. I cycle my carbs. Tomorrow they will be up towards 250-275 (cant wait). Then, there are days that I bring the carbs lower into the 60 range. I feel like garbage when they dip that low (even at 100 I feel bad). Caffeine and ephedrine work wonders in that dept for me.

I know Paul says to not increase carbs....and I agree, you dont want to go too crazy. But, its just food.....you may spill over or even store a smidge of fat, but it might be worth it to kick yourself in the arse and get going. I wouldnt have anymore 600g days though. Thats ALOT! Try cutting them back to a more reasonable level (200g) and go from there. You gotta play and see what works best for your body. And, expect to feel like crap to some extent.

[Taxguy]

I feel like crap when I get towards the end of my diet as well.
I lose my sex drive the leaner I get.
Basically, everybody goes through the same thing to some degree. You may consider backing off your time a lttle in the gym for a week or two. Get as much sleep as possible. Up your carbs a little every few days. Alot of the battle is mental my friend. It is one of the hardest but most rewarding things you will do.

[user8905438904904]

Gear will not make you lose fat as some people think. Just because one takes test doesnt mean you can get away with eating more, actually it is the exact opposite. Gear helps preserve muscle in caloric defecit, so one could get away with eating less than say 500 cal below maintence in prep. To th OP I would ask how long you have been on cyp and how often are you injecting. An inbalance of hormones will cause fatigue. Also, approx 2 weeks (not exact) after your first injection your natural ability to produce testosterone is shut down, at this point if your hormones arent balanced, side effects worsen.

[x2thez53913]

why r u prepping with cyp? getting rid of the water is gonna be a bitch.
i agree with the refeed twice a week to keep your glucose ad glycogen good. also up your protiena little more. then if glucagon gets released and your body truly needs glucose it will use gluconeogensis(sp) and convert amino acids to glucose for energy.

[x2thez53913]

Gear will not make you lose fat as some people think. Just because one takes test doesnt mean you can get away with eating more, actually it is the exact opposite. Gear helps preserve muscle in caloric defecit, so one could get away with eating less than say 500 cal below maintence in prep. To th OP I would ask how long you have been on cyp and how often are you injecting. An inbalance of hormones will cause fatigue. Also, approx 2 weeks (not exact) after your first injection your natural ability to produce testosterone is shut down, at this point if your hormones arent balanced, side effects worsen.

gear does nothing more then incrase the healing procress by creating a positive nitrogen balance and increasing protien sythesis.
good post.

[Cape1]

Hey guys, new to these boards. I have browsed around them and seems like there is a lot of great contest prep info in here.

I am prepping for my first show which is in about 6.5 weeks. I wasn't really sure what to do when I started, but basically took an assessment and guessed that I was endo-mesomorph. I've been following Layne Norton's prep since about 12 weeks out. THe first 3 weeks were going well and my macros were about 250gP 175gC 60gF for 2240 cals... some off days I would go as low as 1900 cals. My stats 12 weeks out were 5'9 194lbs at about 15% BF. I'd refeed every SUnday at 200gP 300gC 50gF 2450cal.

I have been lowering my carbs so I am about 75-100g/day now bc I panicked I wouldnt come in shape. About 9 weeks out I had a leg workout that was very intense and I have felt like jello ever since. I've been able to get thru my workouts, barely, but I feel like CRAP all the time. Like I said, My legs feel tingly and jello like all day and I feel like I am in a bubble... no aggressiveness, no sex drive, nothing... I'm even misplacing things. Even after a refeed or cheat meal I still feel like crap. But I'm not really hungry. The worst part is that I am on test cyp 500mg/week! It's legit gear as I had bloodwork done. I'm also taking Albuterol 6mg/day.

I have no clue what is wrong with me as I have mates who eat 50g C/day and can do 3 cardio sessions no prob. Is there a way to tell if all my glycogen is spent? Would that account for the chronic jello fatigue feeling? I feel like I could pass out sometimes, but my weights in the gym are going UP! as my weight and bf is going down.

If it is my glycogen, would it be best to add more carbs back in to get my levels back to 200g/day constantly? or should I go for and all out carb up day at 1000-1500g? Any help would be appreciated bc I can't go another 6.5 weeks like this. It is affecting everything.

I follow a low volume routine... basically 4 exercises per bodypart... 1 warmup per exercise, 1-2 sets to all out failure, each bodypart 1Xweek with daily low intensity 40 min cardio post workout(which needs to be increased but I can't muster the energy).

Here is my diet as well...

1) 2egg/2white spinach omelette with 1/2 cup oatmeal + 1 scoop protein powder
2) 6oz can tuna + 1 tbsp peanut butter
3) 6oz chicken + steam vegetable + 1/2tbsp olive oil
4) 2 servings 1% cottage cheese + 3 spelt cakes
5) 1 designer whey isolate orange mango during cardio
6) 6oz lean meat + steam vegetable + 3 spelt cakes
7) 2 servings 1% cottage cheese

Currently 183lbs at about 10%bf.

Any help would be appreciated. I don't want to fail. Thanks

-NYPAMuscle




I've lost 11lbs

I'm not an expert on such matters but I'm going to hazzards a guess here. Taking 500mg of test every week and eating that far below your maint. along with a carb depleted diet is probably not a wise choice. You may want to pop in on the IFBB section and go under AAS and ask some questions.

Either way 500mg of test should have you feeling really good. If it doesn't, your diet is completely Phucked.

[kimm4]

I'm going to tell you right now at no time during contest prep should you feel like total death. Yes, you might feel tired here and there but it should pass. If you're feeling like you can't get out of bed or even function, there's something wrong with your diet...normally it's an issue of carbs and/or your healthy fats.

I work with Layne for my contest prep. I'm able to keep my strength and energy all through my prep.

Good luck!

[Trapzillaoo7]

AMEN to this. What you are dealing with what everyone deals with to a certain degree. Forgive me if I am not super empathic with your 12 week prep and only 6 weeks in. Try 30 weeks, LOL. I am not on gear so I won't even begin to give advice when prepping on it. Good luck and you'll be FINE.

Brian


I feel like crap when I get towards the end of my diet as well.
I lose my sex drive the leaner I get.
Basically, everybody goes through the same thing to some degree. You may consider backing off your time a lttle in the gym for a week or two. Get as much sleep as possible. Up your carbs a little every few days. Alot of the battle is mental my friend. It is one of the hardest but most rewarding things you will do.

[Joe Go]

I have been lowering my carbs so I am about 75-100g/day now bc I panicked I wouldnt come in shape. About 9 weeks out I had a leg workout that was very intense and I have felt like jello ever since. I've been able to get thru my workouts, barely, but I feel like CRAP all the time. Like I said, My legs feel tingly and jello like all day and I feel like I am in a bubble... no aggressiveness, no sex drive, nothing... I'm even misplacing things. Even after a refeed or cheat meal I still feel like crap. But I'm not really hungry. The worst part is that I am on test cyp 500mg/week! It's legit gear as I had bloodwork done. I'm also taking Albuterol 6mg/day.

I'm not sure what sort of problems gear will give you. I know when I feel like jello & legs feel tingly that signals recovery problems. My counter is to go and buy 3-4 pounds of top sirloin and eat it in one day & sleep all day. My muscles always feel better after a huge protein load & a long nap.

[str8flexed]

if you only gave yourself 12 weeks to diet, you probably just didn't give yourself enough time... like 99% of all other competitors... they think they can drop a bunch of fat in 12 weeks and it just doesn't work like that. As for feeling like crap... everyone goes through it at some point. It's hard for everyone, so you have to think about... am I going to push through this or am I going to let someone out work me who feels the same way?

[FATHER FLEX]

if you only gave yourself 12 weeks to diet, you probably just didn't give yourself enough time... like 99% of all other competitors... they think they can drop a bunch of fat in 12 weeks and it just doesn't work like that. As for feeling like crap... everyone goes through it at some point. It's hard for everyone, so you have to think about... am I going to push through this or am I going to let someone out work me who feels the same way?

Goes for ANY sport to. I remember when I used to run the 400 back in the day. I was pretty sure the guy next to me didn't feel like a million bucks either. You just got to suck it up sometimes, and empty out that tank. :)

[imccarthy]

if you only gave yourself 12 weeks to diet, you probably just didn't give yourself enough time... like 99% of all other competitors... they think they can drop a bunch of fat in 12 weeks and it just doesn't work like that. As for feeling like crap... everyone goes through it at some point. It's hard for everyone, so you have to think about... am I going to push through this or am I going to let someone out work me who feels the same way?

Holy hell nice avatar Layne... I think you might scare away a few potential clients with that one haha...

Oh, and I agree with the fact that EVERYONE underestimates how much time they need for contest prep the first few times around...