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A cautionary tale of overtraining and setbacks…

So, apparently people still read this blog! I am surpised as I haven't updated it in forever. I suppose I'll do that now. I must warn you, however, it is not all good news. 

Well, after my show last year (in which I won my class and placed 3rd in masters)... I began another bulk that was intended to last for 7 months. I was training hard and often, 4-5 days per week with weights. I wasn't just training heavy... I was also training with high volume (lots of exercises, sets, and reps). I even continued to do cardio. I saw some progress but I was starting to feel burned out. By October I was REALLY burned out. I took a week off and when I started back I cut out all cardio and I cut my weights back to 4 days/wk. Unfortunately, my training continued to be high volume. I was still doing too much. I still felt fatigued but I pushed through it.

Through the end of November I continued to bulk, gain, and make progress. I had put on 18lbs (from 135 to 152) but still looked fairly lean. I felt good about my progress... but I was still having overtraining symptoms (persistant muscle soreness, fatigue, insomnia, elevated resting heart rate, irritability, and depression). It was at this point the myriad of mutiple infections started. I could not stay well. Every 3-4 weeks I was sick... colds, flu, strep throat, etc. I knew I needed a break but I was stubborn. I didn't listen to my body. I pressed on...

December through February were rough. My symptoms increased and the infections kept coming. I also started noticing something weird going on with my body. While I was getting stronger in the gym... I didn't look as muscular. I had started to lose muscle and put on body fat. My weight did not change... I just got fatter. I kept telling myself that I was crazy and that I wasn't really losing muscle mass... but others started to notice it too. My weight didn't change but suddenly I just looked FAT!

We took a trip to Disney during Mardi Gras week. If you've ever been to Disney you know it's go go GO. You get up early. You stay up late. You walk all day. By the end of the week I was miserably sick. I had a horrid sinus infection AND a bladder infection. I couldn't breath, I had fever, and my lower back throbbed constantly. It was the last straw. As soon as I got home I made an appointment to see a sports medicine doctor. 

I went in and described my symptoms. The NP (nurse practitioner) agreed with my self diagnosis that I had been overtraining. She ran bloodwork. The results were shocking. I had NO testosterone, progesterone, or DHEA left in my system. My body had been working overtime to deal with the stress of training and in doing so it had ramped up my production of cortisol. Eventually my adrenal glands could no longer keep up with the high demand for cortisol so my body started converting my other hormones into cortisol to keep up. I was diagnosed with "adrenal fatigue." I was devastated. My NP put me on all kinds of vitamins, minerals, antioxidants, and some hormone creams to supplement me in my depleted state. The most upsetting part of my "treatment" ... no training. :(

Recovery has been (and continues to be) challenging. The hardest part was no gym time... at all. I took 8 weeks off completely. At the end of that 8 weeks I was retested and my hormones had rebounded back into "acceptable" levels (this was with supplementation). I started training again at that point. I did only 3 days/wk... push/pull/legs split. No cardio. I kept my workouts no longer than 1 hour. Over time I got brave and started to add cardio back in. This did not go well. My overtraining symptoms began to resurface and I got a nasty infection. It was my 6th time being on antibiotics in less than 6 months. Needless to say, I cut out the cardio again.

So, there is some light at the end of this tunnel. It took about 10 weeks back in the gym (on my new lower-volume training program) to re-gain the muscle and strength I had lost. I've even gone on to hit new PR's! Woot Woot. I am looking and feeling better. I have gained and am now up to 155. I am still doing only 3 days/wk and no cardio... and will continue with this for a while longer. I have read that it can take quite a while (a year or two) to fully recover from adrenal fatigue. I still feel like my body is struggling to recover at times... but now I've learned to LISTEN TO IT! 

As for dieting... I don't. I make sure to always get enough protein but beyond that... I eat whatever I want. When I'm hungry, I eat. My goal right now is to build my body back up. A calorie deficit is just not a good idea right now. I'd rather eat at maintenance or even a surplus. I'm not lean right now... but I'm ok with that. At least I'm lifting regularly... after all I've been through I'm happy with that! 

Here is a recent pic at 155lbs...

8 votes + -


rachmaree wrote 97 months ago:
Firstly, you still look AMAZING!!

Thank you for sharing, and I'm sorry this happened. What a wake up call to listen to your body. Sounds like you knew when it really got bad what the cause was, and I'm glad you are making a recovery.

Your dedication is unbelievable! Seriously.
Blixish429 wrote 97 months ago:
Glad to hear you're coming through it and getting better. Never knew that could happen, and it can be really tough to listen to your body. Hope you continue to gain strength and recover!
stephanielynn76 wrote 97 months ago:
@rachmaree … thanks girl! I just gotta keep trucking. I'm hoping others will read this and not make the same mistake!

@Rogiefrieda … I didn't know it could happen either… and even so I didn't think it would happen to me! :,(
kdiamond wrote 97 months ago:
Wow that's crazy Stephanie! I remember you posting something on Bodybuilding about your bulk being really weird, I guess that was a while ago so I had no idea you overstrained yourself to failure like that! I'm glad you were able to straighten it out and you're on the road to recovery!
kdiamond wrote 97 months ago:
***Over trained - stupid auto correct!
12by311 wrote 97 months ago:
You still look awesome! This was very interesting to read and good first hand information. Thanks for sharing and I'm glad you are on the road to recovery!
stephanielynn76 wrote 97 months ago:
@kdiamond - great to hear from you!! I remember you as well. ;)

@12by311 - thanks so much!
Lyadeia wrote 97 months ago:
I wish I looked anything like you at 155 pounds. :) I've never done a bulk, so that's probably why I have nothing to compare to, lol. I am still trying to cut some fat right now. I don't weigh 140ish I think? (haven't honestly weighed myself since July something)...but I have more body fat than I care to see. I know that everyone says to do a lot of lifting to change the body comp. but I am training for some races (running is my preferred sport) and I do the weight training to supplement the running. I would love to get down to about 120 pounds or so. I think that's possible considering I am just cutting at TDEE-20% and doing 4-5 days of cardio and 2 days of weight training. I just hope that I am able to listen to my body so I don't overtrain my cardio!
krissagray wrote 96 months ago:
So glad you are feeling better! I am so envious of what you look like at 155! Gorgeous!
_ronrob_ wrote 93 months ago:
Eeeek. Sorry to hear that. I wondered what had happened to you after your contest, seemed like you dropped out of sight for awhile. Hopefully you'll be able to rebound over time.
rachel5576 wrote 92 months ago:
Thats too bad. I hope you are feeling better now. You still look A-MAZING! Hope 2015 bring you joy and peace!
Anonymous wrote 92 months ago:
I really wanted to tell you how glad I am that you where so honest in your blog. I too suffered from overtraining and depression after prepping for a masters figure competion. I struggled to get my head around the need to gain weight by eating more and training less intensely. it took over 12mths but I have now gained 16lbs, I still lift weights 4 days a week but I don't freak out if I miss a day. I have days when I know its for the best and days when I don't like the way I look. I do feel better hormonally and at 47 that's a good thing. Thank you again for been so honest.
Cooriander wrote 90 months ago:
Wow what an ordeal you went through, and you sill look amazing, glad things are turning around. Hugs, and take care.
Amclean93 wrote 68 months ago:
You look incredible ! I've had similar set backs as well, but try and not think about it and just focus on the present time and future.
chloecsl wrote 68 months ago:
This is the 1st time I read your blog post and I dunno how tall you are but at 155lbs you look Soooooo good!

It's almost intimidating the way you look and your whole aura LOL, you know if I was the next person in the locker room with you, I would just move around you giving you a at least 3 ft radius in space cause I dare not get near you. You look incredible.

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