Correct, that would be fine. Keep the diet and sleep in order and you'll be fine.

What is your current diet? Also, do you take supplements? What hours do you sleep/wake?

how much cardio is too much cardio?

is over 1hr hiit on days i workout too much?

how about about 35min hiit after working out + jogging? ty in advance

Only guidelines with the diet is that I hit that 3500 calorie mark. Don't take any supplements. I usually sleep 11pm - 8am but sometimes I have trouble sleeping and sleep midnight to 9 or something.

There is no such thing as overtraining, but under-eating and under-sleeping.

You can do as much as your body permits, so long as you feed, hydrate, and sleep correctly.

So you're getting 9 hours of sleep, yet feel so tired that you yawn all day.

What do you do all day every day?

Secondly, do you have any medical conditions?

Lastly, are you a night person or morning person? IE: What is your natural rhythm, assuming you had nothing to do, when would you sleep the best?

Standard day for me:

Wake up, use the computer or play games until noon. After lunch, workout at home. Following that, go outside and walk/jog for ~45 minutes. Then do whatever I can at home to kill time until about 5pm. At that point I either work if it's a work day or call up my friends and we'll go around town. Both of these take up the rest of the day. If no one is available I spend the rest of the day at home doing whatever (games, computer, tv, etc).

I don't have any known medical conditions.

Best time for me to sleep would be between 10pm and 11pm. Can't sleep earlier than that or I'll just wake up at midnight.

Sometimes at night I have trouble sleeping. I'll be tired all day then not be able to sleep at night. :/

Think it's because I don't do enough each day or what?

It definitely sounds like a combination of a few things. The most important thing is that you are in a rut so to speak. You need something to occupy your time and your mind in a productive fashion. IE: a job/career, college, just something that interests you beyond the daily run of the mill.

also here you go:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=341790764
Sleep Guide

Thank you for the input. Once college starts up in the fall I'll definitely be busier than I am now.

Hey, Raynor,

Quick (maybe not quick) question--one I expect I will probably need to go in to the doctor for if it doesn't subside. I injured my shoulder lifting ~10 days ago (it was on set 5 of regular bench on my final rep I believe). It got worse the next day, and Sunday I still did jiujitsu (I warned all of my sparring partners about it before we practiced anything), and over the next couple days it was throbbing pain at ~6/10 (where 1 is nothing, 8 is a hairline-fractured wrist; I have never experienced a 10), with limited ROM. I cycled out my upper body workouts entirely (as back/chest/shoulder/arms must all put some pressure on the shoulder) and did legs every 3 days. Now, at rest, my shoulder feels fine. When I put on my backpack, I get mild throbbing for about 30 seconds, which subsides, and when I stretch my shoulder directly up to the side (ie. place hand above head on wall, with arm directly to my side), I get a sharper pain along my shoulder and into my upper back, but the throbbing that persists afterwards is on the internal part (rotator cuff?) of my shoulder. I have been trying to ice it daily, and occasionally I have tried to warm it up and stretch it, but I'm not sure what got strained/pulled (I am assuming this is what happened). I was curious if there are any therapeutic exercises I can do, or what I should best do to recover. If the answer is that I need to see a doctor in person for a physical assessment, that's fine. I probably should have set that up right away.

(For reference: on all upper body days I warm up my shoulders for about 3-4 minutes; I'm not sure why it got over-exerted on that particular day)

Thanks again,
~Steven