sleeping problems, tired muscles, what is the problem?

[eck]

The very tired muscles I get from my current weight training has been causing me sleeping problems for a while now.

My muscles were so tired last night, I twisted and turned most of the night. I have also noticed that when my muscles are more tired, my body temperature goes up at night to the point that it is not comfortable to sleep with any kind of blanket.

I usually take 5 grams of l-glutamine at leas twice a day and take betagen/creatine post workout on lifting days only.

This morning I got up and my muscles were still tired(read felt like a truck ran over me). I go to bed at 10:30 at night and wake up at 7am. I guess there might be a chicken & egg question here which is. Are my muscles so tired and keeping me up because I am not getting enough rest or am I not getting enough rest because my muscles are so tired?

This morning I decided to add a little more to my dose of l-glutamine and took 2grams of creatine(betagen) even though I normally wouldn't take betagen on a cardio day. 3 hours later, my muscles feel much much better, not even comparable to the soreness from earlier on.

I'm not sure if this is a supplementation issue, insomnia or regular lack of sleep.

Ideas, suggestions?

I need to find a solution to this problem and it can't be 'sleep' aids.

 

[Gymgurl]

This is just a guess from what I have read and I may be WAY off. Could you be overtraining?? I have heard that it can be one of the signs. But wait and see what some of the more experienced woman have to say!!

 

[eck]

Well, I have looked at the signs of overtraining listed on various websites and don't believe I have any of the symptoms. I weight train heavy 3 days a week and try to do HIIT for 20 minutes 3 days of the week and take Saturday as my off day. A few months ago, I checked with my nutrionist and she said my diet was perfect(not eating too little or too much, right amount of protein etc) and I take l-glutamine, creatine(betagen),multi-vitamin, calcium and a few whey protein shakes(1 or 2 a day).

I used to do BFL and didn't really experience this problem but I also didn't lift this heavy and di not do 3 exercises per muscle groups. Maybe I need extra days off? Not sure.

 

[spatts]

Can you post your diet and training in detail?

 

[eck]

Training schedule is:

Sunday : 20 minutes of High Intensity Interval Training(HIIT)
Monday: Chest, tricep, abs
Tuesday: HIIT
Wednesday: Legs, shoulders
Thursday: HIIT
Friday: Back, biceps, abs
Saturday: off

For diet, I try and shoot for 40% protein, 40% carbs and 20% fats. Approx 1600 calories. I'm currently 5'3 and 22.1% BF according to a last test (139lbs at that same time). BMR is ~1400 calories.

Typical day will go something like this:

meal 1: 1/3 cup of oatmeal with sugar-free maple syrup & cinnamon. 4-5 egg whites.

meal 2: home-made protein bar. Approx 20gram carbs, 15grams protein(contains oatmeal, apple sauce, protein powder, vanilla extract, splenda, sugar-free maple syrup, orange juice)

meal 3: usually a salad with tuna, or whole wheat tuna sandwich with some carrots/celery. I'll sometimes bring left overs from home like chicken breast and whole wheat pasta.

meal 4: home-made protein bar, shake or tuna with veggies

meal 5: chicken breast or fish with vegerables, carbs or both.

meal 6: protein shake( 1 1/2 scoop), low carb

For supplements I take 5 grams of l-glutamine twice a day. Take 2grams of creatine(betagen) once a day post-workout on weight days. Multi-vitamin, vitamin C and protein shakes are made with protein isolate.

 

[eck]

I'm not sure if you want more indepth information in relation to the specific exercises but here they are just in case:

chest/biceps/abs DAY(Monday):

Dumbbell flys(flat) x3 sets at 15lbs reps 12/10/8(super slow on negatives)
Incline chest press x3 sets at 20lbs reps 12/10/8
Push-ups until fatigue x3 sets (men's pushups as many as possible, drop to knees to finish)

Bench dips until fatigue x3 sets
Lying tricep extentions at 10lbs x3 sets reps 12/10/8
Overheard tricep extensions at 20lbs x3 sets reps 12/10/8

plank x3 hold to 1 minute. Side planks x3 hold up to 1 minute.


Legs/Shoulders DAY(Wednesday):

Legs Quads

Superset lunges/squats
Lunges on freebar at 30lbs x2 sets 2/10 reps
Squats on the free bar at 50lbs 2x sets 12/10 reps

Leg press at 220lbs x2 sets 12/10 reps


Superset of deadlifts and lunges

Deadlifts with dumbbels at 25lbs x3 set 12/10/8 reps
walking or bench lunges x3 sets 12/10/8 reps

Calf raises at 265lbs x 3 sets 12/10/8 reps

Arnold presses at 15-20lbs x3
Frontal & lateral raises until fatigue at 10lbs x3
Reverse flys on inclined bench at 5lbs x3

All x2 sets are done between 12-10 reps, All x3 sets are done at 12/10/8 reps.


Back/Biceps/abs DAY(Friday):

Superset tbar:
t-bar row(outside grip) 3x sets 12/10/8 reps at 20lbs
t-bar row (narrow grip) 3x sets 12/10/8 reps at 20lbs.

Assisted Pull-ups 65lbs 3x sets 12/10/8 reps
One Arm row(dumbbell) 25lbs 3x sets 12/10/8 reps

Concentration curls 12.5lbs 3x sets 12/10/8 reps
Incline lateral curls 12lbs 3x sets 12/10/8 reps
Cable curls 12lbs 3x sets 12/10/8 reps

Bosu crunches until fatigue x2.
Bosu torso med ball twists fatigue x 2.

 

[dzulboy]

try some more micro nutrients, they have been linked to restlessness and of course more water.........on another note....when i get ready for competition ican't sleep for shit and it has to do with my diet (lack of calories and excess ketones) any way do you feel youare eating enough or not?

 

[lucidblue]

I have also noticed that when my muscles are more tired, my body temperature goes up at night to the point that it is not comfortable to sleep with any kind of blanket.

Hmmm... I've been having the same heat problem (even though no longer taking any thermogenics), but I didn't associate it with tired muscles. Could this be causing my heat problem?

 

[eck]

try some more micro nutrients, they have been linked to restlessness and of course more water.........on another note....when i get ready for competition ican't sleep for shit and it has to do with my diet (lack of calories and excess ketones) any way do you feel youare eating enough or not?

Well I "feel" like I am getting the right amount of food. I always have enough energy for my workouts and to last me the day. I am gaining a substantial amount of muscle especially in the chest area and have lost a lot of fat in that area as of late and I am seeing progress in my performance at the gym for quite a few exercises in my current routine(just hit the 4 week mark for it). I drink a minimum of 1.5 litres of water a day, maybe this should increase? I'm not really feeling any bloating effects from the creatine(betagen) so I'm assuming I am hydrated enough(?). Or maybe I am just not taking enough calories really for the intense workouts I do?

 

[JJFigure]

That's kind of low for water intake, especially considering you're using creatine. You need to increase your water intake with creatine; most of us consume at least a gallon (4 litres) a day.