• We’re currently investigating an issue related to the forum theme and styling that is impacting page layout and visual formatting. The problem has been identified, and we are actively working on a resolution. There is no impact to user data or functionality, this is strictly a front-end display issue. We’ll post an update once the fix has been deployed. Thanks for your patience while we get this sorted.

Energy level in the gym...question

polarmystery

polarmystery

Diamond Member
Hey guys,

I got a quick question. I was at the gym today and during my first set (doing 5x5 program) I seemed to run out of energy mid way. My diet is in check as I'm overly anal retentive about it. I count calories, meal times, all that crap. My intake on training days is right around 3800 calories at close to or around 300/300/67 (doing 40/40/20 for macronutrients).

My question is, does anybody know why I seem to run out of energy doing squats? It''s the first exercise (as always on the 5x5) and today I was up to 245x5x5 and I was too tired to do continue on the 4th and 5th sets. I finished out at 245x3x5 but only could do 4 reps on the 4th set. I wasn't muscle failure, it was more like massive energy drain. Before I worked out I had an orange and an apple about an hour before, and some whey protein 30min before. I warmed up for about 7 minutes on the elliptical, stretched, did about 4 sets of progress warm up squats (95/135/185/225) and went to work.

Any ideas? I'm so strict with diet and form, water intake and sleep where if something goes out of whack in the gym I immediately freak out and think there is a larger problem. What do you guys think? Sorry for the long read, just had an inkling to type 😛

-P
 
Could be any number of things. Are you getting enough sleep? When is the last time you took a break from lifting? Are you still making progress on your lifts?
 
brikis98 said:
Could be any number of things. Are you getting enough sleep? When is the last time you took a break from lifting? Are you still making progress on your lifts?
Click to expand...

Yes I believe so. I try to average around 7 hours (this might be the problem also). I make progress on my lifts all the time.

BlackTigers said:
Carb load before you go to the gym.
Click to expand...

That's what the fruit was for. Is it not enough?

MJinZ said:
Are you overtraining? Undereating?

Take a week off and keep your motivation up.
Click to expand...

The last week of April I will be out of town on business so I'll be forced to take a week off. I hope I can at least push until the end of next week. Last time I took a week off was about a month and a half ago.
 
polarmystery said:
Yes I believe so. I try to average around 7 hours (this might be the problem also).
Click to expand...

If you can, try to get 8-9 hours of sleep per night and see if it helps. Squatting heavy 3 times a week can be tough to recover from and sleep is an essential ingredient in recovery. If that doesn't help, try taking some time off from lifting.
 
brikis98 said:
If you can, try to get 8-9 hours of sleep per night and see if it helps. Squatting heavy 3 times a week can be tough to recover from and sleep is an essential ingredient in recovery. If that doesn't help, try taking some time off from lifting.
Click to expand...

Yeah I'm going to start implementing that tonight. I'll get a week of recovery here pretty soon also. Thanks for the input!
 
Many years ago when I was last in the weight room, there was a time when I was getting light-headed, slightly dizzy, and saw spots in my eyes halfway through my workout. My solution was to start taking the protein powders.

I assume it was the increased caloric intake that stopped the light-headedness and provided the energy to push through the workout.

Of course, at that time I was a sailor mainly eating only the portioned food with steamed vegetables on the ship.
 
What's your height/weight? I personally think 3 sets of 5 (ala Starting Strength) is better for a novice linear progression if you are new to weight training. 5 sets of 5 really starts to suck when you get to challenging weights. I did stronglifts 5x5 for a few months and when I switched to SS 3x5 I made better progress and didn't feel as beat up.
 
gramboh said:
What's your height/weight? I personally think 3 sets of 5 (ala Starting Strength) is better for a novice linear progression if you are new to weight training. 5 sets of 5 really starts to suck when you get to challenging weights. I did stronglifts 5x5 for a few months and when I switched to SS 3x5 I made better progress and didn't feel as beat up.
Click to expand...

I am 6'1" and weight about 185 lbs. I have been lifting for about 6 years but I started starting strength because I wanted a refresh and I hurt myself back in December. I figured that 5x5's was a good way to get my lift's into the 3's and 4's.
 
I don't think an apple or orange is a proper pre-workout meal. I'd avoid anything with a sugar in it to prevent a crash during the workout. You want something like oats and save the fruit for post-workout.
 
For PWO, if I don't have my caffeine and ephedrine, I go with two ham and cheese sandwiches on wheat bread.

Anything less, and I run out of energy.
 
alkemyst said:
I don't think an apple or orange is a proper pre-workout meal. I'd avoid anything with a sugar in it to prevent a crash during the workout. You want something like oats and save the fruit for post-workout.
Click to expand...

I'm not saying I disagree with your post, but almost every other article I've read about pre workout nutrition says to consume a piece of fruit before working out. I'm no expert though.
 
polarmystery said:
I'm not saying I disagree with your post, but almost every other article I've read about pre workout nutrition says to consume a piece of fruit before working out. I'm no expert though.
Click to expand...

A piece of fruit and other things, lol.

I don't think fruit would do anything for me, if that was all I ate.

Don't worry about what articles tell you to eat PWO - because if it isn't working, change it.
 
polarmystery said:
I'm not saying I disagree with your post, but almost every other article I've read about pre workout nutrition says to consume a piece of fruit before working out. I'm no expert though.
Click to expand...

Eating oats or fruit pre-workout is solid advice. Those are some suggested options because they are not quick digesting and will allow for sustained energy increase. Oats provide complex carbs and fiber, which allows for slow breakdown and increased energy levels. Fruit provides simple sugars and carbs, but its digestion is slowed significantly by its fiber. Neither of these create huge insulin spikes and therefore don't cause any sugar rush or crash. These will increase glucose in the blood just as you need it for your workout, so your muscles have more energy ready for action.
 
SociallyChallenged said:
Eating oats or fruit pre-workout is solid advice. Those are some suggested options because they are not quick digesting and will allow for sustained energy increase. Oats provide complex carbs and fiber, which allows for slow breakdown and increased energy levels. Fruit provides simple sugars and carbs, but its digestion is slowed significantly by its fiber. Neither of these create huge insulin spikes and therefore don't cause any sugar rush or crash. These will increase glucose in the blood just as you need it for your workout, so your muscles have more energy ready for action.
Click to expand...

I typically eat either a large apple, a large orange, or both with some whey protein 30-45min pre-work out (Depending on the size of the fruit, if they are small, I'll consume two small different types). Should I try oats instead? I usually eat oats with a gainer shake I make for myself either for breakfast or later in the day (gainer shake = whole milk, oats, banana, peanut butter, creatine).
 
I don't make an effort to eat pre-workout... I eat breakfast at 9 and a snack at 11:30 (fruit/oats/nuts/whatever), hit the gym from 1-2. PWO shake right after @ 2:00 (scoop of whey + 5g creatine). Go back to work and eat half my lunch at my desk @ 2:30 and the other half at 4:30. Dinner at 7 and if I'm hungry another snack at 9:30. None of which are big meals except maybe dinner at 7.
 
polarmystery said:
I typically eat either a large apple, a large orange, or both with some whey protein 30-45min pre-work out (Depending on the size of the fruit, if they are small, I'll consume two small different types). Should I try oats instead? I usually eat oats with a gainer shake I make for myself either for breakfast or later in the day (gainer shake = whole milk, oats, banana, peanut butter, creatine).
Click to expand...

No, oats probably won't give you any other benefits. Some people just prefer those to fruit for some reason or another. Eating something that's carbohydrate dense before a workout helps with energy levels. It doesn't matter if that comes from oats, beans, fruits, milk, whatever. As long as you're taking in some energy before, your energy levels should be a bit better. If what you're doing now doesn't work, then trying some different foods out can't hurt.
 
What are your guys thoughts on drinking a protein shake during your workout? I've seen a definite increase in my sustained energy level by drinking a protein shake during mine. This isn't my cardio workout, but my lifting. My shakes are just a bunch of fruit, milk and protein. I don't drink a lot at a time.
 
skace said:
What are your guys thoughts on drinking a protein shake during your workout? I've seen a definite increase in my sustained energy level by drinking a protein shake during mine. This isn't my cardio workout, but my lifting. My shakes are just a bunch of fruit, milk and protein. I don't drink a lot at a time.
Click to expand...

I think that's best case scenario. Most people can't stomach it, but having a constant influx of amino acids and carbohydrates are good for both energy levels and muscle repair. I personally don't do it because I don't like having a flavor in my mouth while lifting.
 
You could always try N.O. Explode or something of the sort. I know people rag on it over here but it honestly helps me out on those days when I am just lethargic.
 
SociallyChallenged said:
I think that's best case scenario. Most people can't stomach it, but having a constant influx of amino acids and carbohydrates are good for both energy levels and muscle repair. I personally don't do it because I don't like having a flavor in my mouth while lifting.
Click to expand...

I see some guys drinking some amino acids during work out and I thought I might give it a shot. But I'd rather not spend too much $. But I agree, having a taste in my mouth (good or bad) during a workout always seems odd to me unless it's water.
 
You must log in or register to reply here.

TRENDING THREADS

Back
Top