Need Advice

Morning All

Need some advice please

1 - My muscles are sore to the point where I cant even massage them, they are sore on a level of 9 out of 10, 10 being the worst, this is muscle ive trained 3 to 4 days back

2 - I have no strength at all of late compared to 2 weeks ago, doing my 1st set and im ready to quit for the day and just go home, this morning as an example. For every exercise, ive been writing my weights down that I do, this morning started with squats then single leg press then extensions then deadlifts then hamstrings, started squats and on second set I was ready to pass out, as mentioned in another topic, I cant go heavy due to lower back issues, im on 60kg squat which is just stupid when watching guys with skinner legs doing the same weights as me... anyways

Things that have changed..

1 - I stopped creatine about 3 weeks ago, not sure if this is the cause of the major strength drop
2 - im now doing gym in the morning and get up at 4:30am and get to bed at 9:30pm, maybe not enough sleep?
3 - diet is now spot on and Im not cheating at all on it
I only gym 4 days a week now and take wed and sat, sun off to rest
4 - haven't been on pre-workout for about a month now as well

Your thoughts please

What does your Pre and Post meal look like?

Are your drinking BCAA's and L Glutamin?

Why did you stop drinking creatine and pre workout?

My guess would be the change to an early morning routine. On weekends when I train in the mornings, I can definitely feel a difference in strength and it is that much harder to get into the routine. And this is at 9 in the morning. I assume you're going earlier than that.

I can't back that up with any broscience though

Thanks for the replies guys

Reason for dropping creatine and pre is due to cost only..

I gym at 6am
I eat at 5am
2 scoops whey + 60g oats

during
500ml water with 1 x ssn bcaa (1 x teaspoon)

post
2 scoops whey + SSN Bcaa (1 x teaspoon) + 1 Biogen L-Glutamine (1 x teaspoon)
half a banana

The only thing I can think of is that you are not getting enough nutrients to help your body repair effectively. It can't be over training on 4 days of workout a week.

I would suggest taking a look at Best Supplements South Africa. They have cheap, raw quality products. I mix my own Pre and post drink. And it last longer, and works out cheaper with greater results.

Actually u could be overtrained /burn out ...try taking a week off

From 4 days training a week, one session a day? Doubt its over training

How long after your whey and banana do you eat n meal?
And what do you eat?

About 1 hour later, ill have protein, be it chicken 150g or mince or tuna, with salad and green veg

The more I go through all the checks the more im doing what is required

sleep
train
eat
pre and post
bedtime protein
wakeup protein

might might not but a week off now and then does wonders Flex

If u eating starchy carbs u need to add into your pwo meal no fat ...fat carbs protein pre work out meal

Your cals are probable to low.