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compensation for bad sleep

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compensation for bad sleep

Post by Buckyx on Tue Mar 17, 2015 6:33 am

any tips? at least consecutive 4 days a week I cant get much sleep cause I am in a dorm and roommate snores so hard its impossible, also it wakes me up few times during night, today I was up since 5am

also I am in caloric deficit so I worries about recovery, I managed to get ill 2 times in 1 month so I think its cause insufficient recovery and pushing training too hard
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Re: compensation for bad sleep

Post by Rix on Tue Mar 17, 2015 11:13 am

Sleeping pills. Or tell your room mate to sort it out.
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Re: compensation for bad sleep

Post by Cheesedog on Wed Mar 18, 2015 12:41 am

Ask your roommate to sleep on his side. That'll quite him down.
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Re: compensation for bad sleep

Post by Buckyx on Wed Mar 18, 2015 3:20 am

I noticed he mostly sleeps on his back with arm over head lol
after enough punches to objects around me he turns but often he still snores even on side

its 5th week now, dont feel bad during day even with low sleep but I see it can have some impact on my training, what about health in general or fat loss?
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Re: compensation for bad sleep

Post by Rix on Wed Mar 18, 2015 7:16 am

Meh, a lil. Your 21 so it shouldn't have that much of an impact. I sleep probly 5-6 hours a night every night and I'm fine. Can burn the candle at both ends while your young. Tell him to sort his life out. Or buy him nasel strips. Or get ear plugs.
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Re: compensation for bad sleep

Post by squatty on Wed Mar 18, 2015 7:36 am

I use one of these:

http://www.howardleight.com/earplugs/max
http://www.moldex.com/hearing-protection/reusable-earplugs/
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Re: compensation for bad sleep

Post by Buckyx on Wed Mar 18, 2015 9:27 am

yea but I it wakes me up during night and I have hard time falling asleep again especially between 4-6am what is almost when I need to get up, so its like 23:00-4/5:00 sleep
sometimes more but there are that interrupts always
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Re: compensation for bad sleep

Post by Rix on Wed Mar 18, 2015 1:13 pm

EAR PLUGS THEN. I hardly sleep due to gym in the morning, work during the day and studying all night plus seeing my girlfriend and family time, im fine, both bulked and now cutting perfectly fine. nutrition conquers all.

you will be fine.
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Re: compensation for bad sleep

Post by Buckyx on Wed Mar 18, 2015 5:11 pm

the thing is I always had problems with recovery, overtraining or anything related to progress so I am worrying about everything now :D
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Re: compensation for bad sleep

Post by Rix on Wed Mar 18, 2015 7:12 pm

... Because your nutrition is bad.
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Re: compensation for bad sleep

Post by Buckyx on Thu Mar 19, 2015 5:10 am

yea and when I ask for help nobody gives me answer I need, should I pay some experts? my protein intake is high, moderate fat and low-moderate carbs centered around training

I am also in caloric deficit cause Ive gained too much fat postinjury, eating a lot of veggies, some fruit, meat, fish, eggs, seeds, nuts, avoiding processed things at least during week

so I dont really know, maybe genetics? or my training is really bad
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Re: compensation for bad sleep

Post by Journeyman on Sun Mar 22, 2015 7:46 pm

Earplugs are a great idea
blackout curtains
melatonin/valerian

When you say 'high protein'... how high, exactly?
A caloric deficit... how much?

And yes, if your training is bad; sleep can have a huge impact (and on some people more than others, I can't train without ~8 hours the night before, others get by with what to me seems ridiculously little) but poor training choices, poor nutrition choices, etc. all carry over into each other.
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Re: compensation for bad sleep

Post by Dave on Mon Mar 23, 2015 2:57 am

Bucky, are we seeing your avatar from the front or the back?
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Re: compensation for bad sleep

Post by Buckyx on Mon Mar 23, 2015 5:40 am

around 160g protein daily, I am not sure about that deficit tho .. 2k+ cals total
when I started dieting and training I was not sure about my TDEE as I did almost no physical activity after injury and gained a lot of fat .. I am upping PWO carbs in first meal by 10 each week, not significat but I am less hungry and still losing weight/fat

Dave, thats from back :D
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Re: compensation for bad sleep

Post by Fatman on Fri Mar 27, 2015 9:53 am

Buckyx wrote:its 5th week now, dont feel bad during day even with low sleep but I see it can have some impact on my training, what about health in general or fat loss?

At your age, any impact of a lack of sleep on health and fat loss would be very minimal. Training too.

I've been getting by on about 6.5-7 hours (on average) for pretty much the past decade. Training is going well when I program well, and fat loss still works as long as I regulate what goes into the old piehole. If anything, I feel more sluggish at the gym on the very rare occasion I get more than 8 hours of sleep.

Quality of sleep is much more important than quality, IMO. Five hours of deep sleep beat nine hours of interrupted sleep anytime. Earplugs can be very useful in improving the quality of sleep. Also look into getting a white noise machine to block out the roommate snores.

Also to lose fat, try increasing your physical activity levels (walking, running, playing sports, etc.). Strength training alone isn't very useful if you're trying to lose a lot of fat.
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Re: compensation for bad sleep

Post by Buckyx on Fri Mar 27, 2015 3:01 pm

Ive lost 6kg in 6 weeks, now I am at cca 75kg and training is not for just strength anymore as my reps are almost as preinjury

I think of getting close to maintenance for a while and maybe recomp rather than losing weight so quickly, it was very long time ago I was below 75, probably back in elementary school lol
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Re: compensation for bad sleep

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