Hi, I recently made some changes that I'm sure would help anyone over trained.
1 reduced eating to about a third or fourth of normal, about 1000 cals now. Reduced workouts way down. I now only do cardio 1 to 4 times a day, at 1 minute at a time, no more. And about 1 to 4 workouts per day. Today I did 3 chest workouts for example.
2. I only do some sets when I feel inspired, motivated, or energetic, or perhaps from frustration or from adrenalin release, whatever the reason, you can tell when its optimal to go at it.
Maybe 4 sets in the morning of chest, and next workout again chest. And do so till it feel like it's starting to get over worked or peaked in performance, maybe after 2 to 3 days of sporadic short heavy set workouts, then I just switch to another muscle group work it in the same fashion.
I'm wholeheartedly certain of great results from this. My strength up slightly even though I'm also now eating a vegetarian diet with some whey powder once or twice a day.
This most certainly will reduce stress hormones like cortisol which compete for receptor sites and inhibits optimal fat burning, reduce unessential water retention, increase anabolic hormones, let's me eat way less, deeper sleep, require less sleep.
Just have to give it time. Soon I will increase calories again but only to cover perhaps 80% of the energy expenditure so that I can lower my basic metabolism slightly.
Instead of training whole body at optimal performance, just train to have an incredible physique.
Overall I have reached the conclusion that this is the most optimal way of building a physique.
