Has anyone completed a fitness transformation or began a fitness routine that considerably attenuates their fatigue, including mental fatigue/sluggishness, to such a degree that the condition has reduced in capacity or diminished entirely?

regards

That's more of a lifestyle issue than specifically a workout routine imo. Sleeping enough (and at the right times), eating a balanced and healthy diet, etc

This post was edited by dro94 on Apr 11 2015 11:54pm

Sleeping and diet +1 to that.

That's 100x more important than your routine.

Thanks, I for sure can't say either are good but currently I am planning a strict diet that is sure to deliver the nutrition necessary for day to day transition.

e.g.
5-7x meals/day consisting of:
20% body weight in protein; no pork
two servings vegetables; primarily kale and spinach for lutein and zeaxanthin
fat source; limited to eggs and nuts
brown rice as primary carb source, possibly br pasta pre/post workout
no additional dairy, absolutely no peanuts, beans, lentils, etc..

supplements include
500mg niacin/3g vitamin c pre workout
3x/day probiotic
daily essential enzymes with each meal
adam's multivitamin (not sure the best time to take yet)
iron in the morning
biotin at noon
mag/cal/d at night
piracetam (will be from 3g up to 9g/day) with choline (if 6 egg yolks are not enough, i will supplement)
ginko biloba
dexedrine/adderall immediately upon waking, depending on how optimally i function with the above supplements


I will be straight to the point, you see, I have been afflicted by MDD and ADHD for almost a decade. I was on anti-depressants, sleeping pills, mood stabilizers, anti-anxiety medications, etc.. Frankly, it was hell to be on them, hell to be off, and now I am 5 months free of these medicines except for low dose dexedrine on occasion; though it seems to have diminished therapeutically.

I am open to advice from anyone, of course.

I will be spending the next fourteen months on a planned regimen that involves rigorous activity and nutrition. It is my goal wake with a clear mind and sense of connection to my surroundings; I will travel far for that purpose, but I will not accept medicine that immobilizes my spirit.

Sounds like you've done your research. Do you have a girlfriend or a chick you are currently banging? I recommend putting that on your list as a goal to try and achieve. It will help with a lot of things. Asides from that, list looks good. I think you'll notice a change in less time than you expect. Just be optimistic and don't search for instant gratification.

it seems like you have it figured out to me

only thing i will add, which idk if it will apply to you or not.. but i think its an important principle.

id say im in the top 10% of people as far as body composition / strength and i see a consistent theme with all my friends, people that ask, etc. that i wanna talk about and i dont say this to brag.

inevitably someone will come up to me at the gym, or when we're hanging out on the weekend, etc and ask me "what kind of workouts you do?" ill answer fairly straight forward which is just like a tad bit of everything, heavy, hiit, kettlebells, etc... then the follow up question is always always ALWAYS "what supplements do you take?" to which i answer "nothing."

every couple of months ill maybe take a tub of pre workout, or something along those lines... in winter i might add vitamin D3, or from time to time if i feel like my joints are sore ill take some fish oils (thats my broscience solution) for a few months.

the point of this post is to say, its not that i do any crazy workouts or take any crazy supplements... instead i eat really clean, sleep 7-9 hours a night, and train consistently and hard.

so many of my friends i see go on bodybuilding and buy protein, fish oils, bcaa, glutamine, multivitamins, etc and then train decent and eat like shit.... its like youre missing the point of a "supplement" to supplement where you have holes or improve what youre doing.

the 80/20 rule is definitely true for lifting like most other things.

IMO for almost everybody (idk about your specific situation because i've done absolutely 0 research on MDD, but i did have ADHD or ADD whatever you wanna call it) you should start with say 21 days of completely perfect eating, NO CHEATS, and consistent lifting say 5-6 days a week... THEN at the end see how you feel, and see if you still feel like you need supplements.

i remember the first time i did this i went like 100 days straight, no alcohol, cheats, etc. obvious saw big changes then decided to "cheat" so i went to mcdonalds and got like 2 apple pies, oreo mcflurry, double cheeseburger meal................ literally 15 minutes after i ate it i was lay in bed with the lights off cause my stomach hurt so bad, i thought i was gonna puke.. im sure other have similar stories to that

sorry for the long post, its not even intended at you specifically.. more of just a general thought i always have.


either way good luck with your journey! not be dependent on medicines is an amazing idea that is completely achievable imo.

Seems like a lot of information (more useful to evaluate your personality because there was too much else going on in here to make sense of it all).

1. Seems narrow for food choices. You mention specifically NO PORK... and don't list meat as a "fat source" and you are also taking iron supplements...Do you eat meat? Other vegetables?
2. You're on a lot of supplements (like additional niacin beyond your multivitamin -- inb4 - it is for MDD) - do you feel any are actually working for you?
3. Have you tried taking a week off to unwind - not exercising, but going out into the world and trying to enjoy the fruits of your labor?
4. Just curious lol... but what does "20% body weight in protein" mean?

If you've been taking Adderall for quite some time and are now trying to come off of it, you're going to feel tired for a while.

There has been other good advice on the other things, but I didn't see anyone say this.

4. if weight are 200lbs. each 40lb of protein a day is wat it means ^-^

This post was edited by leemyungbak on Apr 13 2015 02:05pm

5-7x meals a day is a bit excessive, no wonder you're going to be sluggish especially if all of those meals are high in carbs and you have a constant insulin spike
eating high fat high protein no carb for the first meal of the day will increase your energy for the day for sure, try this
I've heard vitamin D isn't good to take at night because it fucks with your sleep, maybe consider taking this in the morning, also magnesium and calcium might not be good to take at the same time because they could compete for absorption but don't quote me on that cause I'm not sure
adderall and dexedrine could be pretty huge factors in there but I'm not knowledgeable enough on those to tell you anything about them
also a 1-3 week deload could be pretty useful if you've been going hard in the gym consistently, your nervous system could be pretty fatigued, just go and do 30-50% of the weights you normally do for the same reps just to get the movements in and keep the skill portion of lifting alive but not actually straining yourself. good luck

This post was edited by FxG on Apr 13 2015 10:11pm