I've been in a fitness program since seeing John's 1-year anniversary special news update in January of this year. I don't want to spend tons of time explaining the details of my program and progress here, but I will summarize by saying that I do 20- or 24-minute HIIT cardio 3x/week and train with weights 3x/week, alternating the two, with Sunday’s off. I only exercise each muscle 1x/week. I plan & track all meals, get my intake in 6 meals per day, and my diet since mid-July has been at maintenance levels, approx. 2600Cal/day. Before that I was cutting at 12Cal/lb/day. I'm male, 31yo, 138lbs, ~8%bf.

Around the June time frame of this year, I started becoming more and more aware of changes that were taking place in me, aside of course from the benefits of reduced bodyfat and increased strength. Changes like reduced libido, short temper & irritability, feeling stressed all the time, loss of any sense of enjoyment in doing just about anything, and fatigue every evening.

My doctor wasn't much help and referred me to an endocrinologist, who has given me a pituitary MRI, abdominal CT scan, cortisone stimulation test, HIV test, Hepatitis B & C tests, all of which have come out normal, leading to the diagnosis " idiopathic hypogonatropic hypogonadism" which in layman’s terms means that the testes are not producing testosterone (hypogonadism), because they are not receiving stimulus from the pituitary (hypogonatropic) - for reasons unknown (idiopathic).

As I lose more and more faith in the medical "experts" I see, I'm nearly ready to accept the fact that I "suffer" from overtraining. I've only started to read up on overtraining in the past week or so, and the symptoms, though they vary from person to person, seem to be spot-on with my condition.

This is still a tough pill for me to swallow. I don't feel like I'm overtraining. I really do rest 1 full day a week, my lifting routine is about 45-55 minutes long, I really rest for a minute rest between sets; my HIIT cardio varies from stationary bike to rowing machine, but limited to 20 or 24 minutes.

On the other side, though, I hadn't taken a week off for 7 months - my first full week off was after Labor Day. That was too long without an extended rest. Also I've been getting only 6.5 hours of sleep a night, which was enough before I began my fitness program but I suspect not enough now.

As far as recovery goes, I'm now planning a week off every 8 weeks, no matter where I am in my program at the time - cutting, maintenance, or bulking. I'm also getting 7.5 hours of sleep a night for the past few days. Not that convenient but it's a sacrifice I'm very willing to make, to learn if it helps. Another change I've made is to drop the HIIT and switch to moderate cardio 3x/week. I've always felt that I got a more intense workout from my cardio than my lifting, and I suppose I'm unusual in this case - but I've always had more a runner's build than a football player's; and I'm really looking forward to feeling 100% again so I can begin the bulking phase of my program.

I'm posting this mainly to see if anyone else has had experience with overtraining - either by seeing it coming in time to stop it, or like me, by getting hip-deep in it before realizing it. Does my self-diagnosis of overtraining make sense? How about my plans to recuperate? I'd rather not stop my program entirely to recover, but if it's necessary... How hopeful is a recovery and what time frame is realistic?

I appreciate any shared experiences and words of advice.

Your bodyfat is low enough where you dont need that much cardio. It would help you gain some weight since 138 is really low for a male, although you didnt specify height im assuming you are average. You do have signs of overtraining, so you should try to cut the cardio, focus on weight training light for 2 days a week until you can regain your strength and then up it accordingly. Remember, your body is 31 yrs old so you cant train like a 20 yr old. Also a person needs at least 8 hours a day of sleep...try to get at least that if not more right now as your body starts fixing itself.

Hey bro, I've sort of been there. I was doing a lot of crap in a day, and I was really short w/ my girl and seemed to lose the capacity for enjoyment as well. I'm not sure of exactly when that changed...I think I took off about 2 weeks and just relaxed, then when I came back to it, I cut back on the cardio and just focused on weights. I don't really know what advice to offer to you though...other than perhaps switching the HIIT to just 30 minutes of moderate intensity, three times a week, and maybe you'll get straightened out. I've heard a professional say that overtraining usually happens when you have a large calorie deficit at the end of the day and/or you aren't getting sufficient sleep. But try some time off and see if you don't feel better coming back into things. Good luck.

-Shafe

Assuming your cardio is for fat loss and not (instead) for the aerobic benefits, I would also recommend cutting it back and concentrating on your diet to keep you from gaining fat back.

You say you rest one full day a week. It doesn't matter how many totally off days you have. If your split is set up right you can work seven days a week without overtraining. Rest is the time between each time you work a muscle. For example, in the following split, you have four days of rest between each back workout:

Day 1. Shoulders, Forearms
Day 2. Back
Day 3. Chest
Day 4. Biceps, Triceps
Day 5. Quads, Hams, Calves

Day 6. Shoulders, Forearms
Day 7. Back
...

What does your fat intake look like? I had very similar problems when I, without knowing anything about diet, was just simply not eating enough fat. Not only that but I was not losing any fat either for about 2 months. I started eating more fat and it helped a lot.

Could be overtraining, I dunno. I would like to see your workout plan for one thing. Also, 6.5 hours isn't exactly horrible but it isn't great either, IMO.

Your bodyfat is low enough where you dont need that much cardio. It would help you gain some weight since 138 is really low for a male, although you didnt specify height im assuming you are average. You do have signs of overtraining, so you should try to cut the cardio, focus on weight training light for 2 days a week until you can regain your strength and then up it accordingly. Remember, your body is 31 yrs old so you cant train like a 20 yr old. Also a person needs at least 8 hours a day of sleep...try to get at least that if not more right now as your body starts fixing itself.

I think you're right about the bodyfat. 138 is low for my height (5'10")since I've got very little muscle tone. I started my fitness program with cutting, which was extremely successful at undoing 10+ years of binge drinking, while maintaining what little muscle mass I had and not losing any. My reason for starting with cutting first before moving on to bulking later were that I believed seeing the results of the fat loss would keep me motivated. I still think this was the best choice, and I'm eager to begin bulking. It's a little frustrating for me to wait to begin my bulking program, but I don't want to continue making any mistakes when I do begin.

Hey bro, I've sort of been there. I was doing a lot of crap in a day, and I was really short w/ my girl and seemed to lose the capacity for enjoyment as well. I'm not sure of exactly when that changed...I think I took off about 2 weeks and just relaxed, then when I came back to it, I cut back on the cardio and just focused on weights. I don't really know what advice to offer to you though...other than perhaps switching the HIIT to just 30 minutes of moderate intensity, three times a week, and maybe you'll get straightened out. I've heard a professional say that overtraining usually happens when you have a large calorie deficit at the end of the day and/or you aren't getting sufficient sleep. But try some time off and see if you don't feel better coming back into things. Good luck.

Thanks for the support!

Assuming your cardio is for fat loss and not (instead) for the aerobic benefits, I would also recommend cutting it back and concentrating on your diet to keep you from gaining fat back.

It is aimed at fat loss, or prevention of fat gain after all I've lost. I will take your advice, though. I'm letting go of my worry that I'll gain some fat back.

What does your fat intake look like? I had very similar problems when I, without knowing anything about diet, was just simply not eating enough fat. Not only that but I was not losing any fat either for about 2 months. I started eating more fat and it helped a lot.
My fat intake is between 18-22% of my daily calories, average=20%; mostly mono and poly-unsaturated. My protein intake is averaging 175g/day, or about 1.3g/lb). Carbs make up the remaining calories to bring the total to 2400-2800 (average=2600).

Could be overtraining, I dunno. I would like to see your workout plan for one thing. Also, 6.5 hours isn't exactly horrible but it isn't great either, IMO.

My lifting routine is currently somewhat relaxed as I am recovering from a shoulder stability weakness. My upper body exercises are high-rep, low weight, designed by my physical therapist: This is my entire routine:
Monday & Friday: HIIT on rowing machine
2 minutes @ 60% (about 720Cal/hr)
1 minute @ 70% (about 820Cal/hr)
1 minute @ 80% (about 920 Cal/hr)
1 minute @ 90% (about 1050 Cal/hr) hr = approx 150-155bpm
1 minute @ 60% (about 720 Cal/hr)
1 minute @ 70% (about 820 Cal/hr)
1 minute @ 80% (about 920 Cal/hr)
1 minute @ 90% (about 1050 Cal/hr) hr = approx 160-165bpm
1 minute @ 60% (about 720 Cal/hr)
1 minute @ 70% (about 820 Cal/hr)
1 minute @ 80% (about 920 Cal/hr)
1 minute @ 90% (about 1050 Cal/hr) hr = approx 165-170bpm
1 minute @ 60% (about 720 Cal/hr)
1 minute @ 70% (about 820 Cal/hr)
1 minute @ 80% (about 920 Cal/hr)
1 minute @ 90% (about 1050 Cal/hr)
1 minute @ 100% (about 1200 Cal/hr) hr = approx 175-180bpm
2 minute @ 60% (about 720 Cal/hr)

Tuesday: Shoulder therapy
Scapular Protraction @ 90 - 3x12 reps, low weight
Scapular Stabilization - plyometric hold 15x10seconds
Progressive Resisted Extension - 3x12 reps, low weight
Forward Arm Lifts - really just a stretch, no weight
Bent Over Row - 3x12 reps, low weight
External Shoulder Rotation - 3x12 reps, low weight
Chest Press - 3x12 reps, low weight

Wednesday: HIIT on stationary bike
2 minutes @ 40% (504 Cal/hr)
1 minute @ 50% (669 Cal/hr)
1 minute @ 60% (825 Cal/hr)
1 minute @ 40% (504 Cal/hr)
5 minutes @ 60% (825 Cal/hr)
1 minute @ 40% (504 Cal/hr)
1 minute @ 70% (960 Cal/hr)
1 minute @ 40% (504 Cal/hr)
1 minute @ 80% (1081 Cal/hr)
1 minute @ 40% (504 Cal/hr)
1 minute @ 90% (1186 Cal/hr)
1 minute @ 40% (504 Cal/hr)
1 minute @ 100% (1294 Cal/hr)
2 minutes @ 40% (504 Cal/hr)
2 minutes @ 50% (669 Cal/hr)
2 minutes @ 40% (504 Cal/hr)
I don’t know my heart rate with the bike – the bike’s electronics interfere with my Polar A3; but it is slightly less intense than my rowing routine.

Thursday: Lower body
Lying Leg Curls
Leg Extensions
Standing Calf Raises
Thigh Abductor
The lower body routine is my “normal” routine for not being in shoulder therapy: sets of 10, 8, 6, 4 reps with a lower-weight superset of 10 reps at the end.

Saturday: Shoulder therapy
Scapular Protraction @ 90 - 3x12 reps, low weight
Scapular Stabilization - plyometric hold 15x10seconds
Progressive Resisted Extension - 3x12 reps, low weight
Forward Arm Lifts - relay just a stretch, no weight
Bent Over Row - 3x12 reps, low weight
Front Pulldowns - 3x12 reps, low weight
Standing Lateral Raise - 3x12 reps, low weight

After continuing to read about overtraining, I don't think my recovery plan was "relaxing" enough. I've decided to take 2 weeks off from all cardio & lifting. After that, I'll re-introduce the lifting only, for two weeks; and then re-introduce the cardio, at a moderate level (no more HIIT). Of course this is my plan on day 0, and I'll continue to monitor how I feel as a result. I've also got some very well-informed questions to ask my doctors and I'm looking forward to talking to them again.

I appreciate the support, and if anyone else has experiences to share as well, please do so!

Upping dietary fat from 20% to 30% (dropping carbs to 30%), adding essential fats (mostly flax seed oil), getting plenty of sun or UV light from a tanning bed, and taking a week off every eight weeks.

If I were in your shoes, I'd probably also experiment with upping calories, even if you didn't want to start bulking yet. I guess cutting the cardio will have a similar net effect. But adding 100-200 calories a day and seeing what happens over 2-4 weeks couldn't hurt.

I know it might seem a little off-topic, but the sun/UV recommendation is based on personal experience, and on Michael Holick's book, The UV Advantage. He mentions that skin produces beta-endorphins in response to UV light (can't remember if it's A or B ...). The way I feel after getting some sun or 10 minutes on a tanning bed, I believe it. My wife has noticed that I'm MUCH happier now that I'm regularly tanning. Even though she wasn't thrilled about my using tanning beds, she admits they've done wonders for my mood. :cool:

:gl:

I know it might seem a little off-topic, but the sun/UV recommendation is based on personal experience, and on Michael Holick's book, The UV Advantage. He mentions that skin produces beta-endorphins in response to UV light (can't remember if it's A or B ...). The way I feel after getting some sun or 10 minutes on a tanning bed, I believe it. My wife has noticed that I'm MUCH happier now that I'm regularly tanning. Even though she wasn't thrilled about my using tanning beds, she admits they've done wonders for my mood. :cool:

:gl:

Agreed on these points for sure. Can't say why, maybe it's even a better mood cause I look nicer with a tan. :) But yeah, it does wonders.