Let's talk recovery and why I feel like a dumpster fire at all times.

Let's talk recovery and why I feel like a dumpster fire at all times.Stats: M/26/6'/170lbs. 22 months of consistent training. Bodyweight/calisthenics/weighted calisthenics is my primary discipline Diet: I eat well but I don't eat enough. Lately a lot of dairy and I still work at an italian restaurant so a lot of pizza and pasta. I typically dont eat enough calories. I'm vegetarian, don't track my calories and have a really terrible appetite. I've gained 2-3lbs in the past 10months of training. Body recomp for lyfe. Activity level: High. I work at a high volume restaurant as a server and am constantly moving. I live in a ski town and snowboard 2-3x a week. I currently train 4x a week. Sleep: I want to buy a new bed but the one I have now is fine enough. I generally get 7-8 hours and just woke up from an 11 hour sleep. I have been pretty bad at sleep but have been taking melatonin more often and I'm sleeping consistently. I'm relatively bad at sleep. (as an aside anyone have a bear mattress and have any thoughts on it?) Alcohol consumption: ehh, higher than most probably. 2-3 drinks 4-5 nights a week is common. Getting drunk (4-5 drinks) once a week is common. Supplements: 5g creatine daily. ~100g caffeine prior to lifting heavy. 3g melatonin or advil PM for sleep like 4x a week. Melatonin much more often than advil PM. I JUST recievied beta alanine, magnesium and zinc yesterday which i'll be taking daily. Programming: 4x/week. Push/pull split. Squat first & 3rd or 4th session of the week, deadlift either 2nd or 3rd session. Squat: 185lbs 3x8 (I started squatting 3 months ago) Deadlift: 375 3x3 (Started deadlifting 3 months ago. adding 20lbs a week. I 1rm'd at 405 a month ago) Push day 2x/week: Light/heavy weighted dips are my go-to right now. Light day = 5x10+40lbs. Heavy day = 5x5+85lbs. Add +2.5lbs to light & +5lbs heavy a week. Follow with either tuck planche or planche leans for 4-5 sets. 3x6 wall assisted HeSPU if I'm feeling it. Sometimes I do free HeSPU practice prior to dipping. Squat or dead, then 3x8 dragon flags and maybe some more core work depending on the day. Pull Day: GVT Pullups/Chinups. Currently 10x10 chinups @ bodyweight. first 4 sets are with a 90s rest and then i go to a 2.5m rest for sets 5-10. I usually have to rest-pause at rep 8 to get the last two reps. Seriously GVT absolutely sucks. I'm going +10lbs next session. 4-5 sets tuck front lever. Squat or deadlift. 3x8 dragon flags. What's my problem? I've felt like absolute trash for a week+ now. I know it's rather hard to overtrain and I'm doubt I'm doing it on 4x sessions a week but I feel like I have some symptons of overtraining. I wake up tired, i feel tired throughout the day, i'm irritable, libido seems lower, my work ethic has been down (to be fair though its the end of ski season and I need some time off). I NEED caffeine prior to lifting which has never happened before. Saturday was my last training session and it was my push day with 5x5dips+80lbs, I did nothing yesterday (monday) and was still exhausted when I had to show up to work at 4pm. I just slept for 11 hours last night and haven't figured out if I feel better or worse. I had 16 training sessions in the calendar month of March. I've been training hard and consistently for the past 5 weeks and may just be ready for a deload. I don't want to deload since I'll be traveling to South America mid May though. I've never experienced this. I tried to give as much information as I thought was relevant to get some other opinions on the matter. Am I overtraining? Am I just ready for a deload? Is there a supplement I can take that will help with recovery? Do I need to stop drinking so much? Do I just suck at recovery? It's been frustrating and I'd appreciate some outside opinions submitted by /u/ImChrisBrown [link] [comments]

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