the first sign would be not being able to progress - no matter how you try, you can't put the weight up and you can't put out more reps.
you're tired before you even start working out or else it's only been 10-15 minutes and you're ready to quit for the day.
you get more sore even though you're not improving and recovery takes longer.
it's all accompanied by an overall feeling of malaise - you're bored, you're tired, and you just want to chuck it all.
instead of net calorie this and that, just pick a calorie level that works for you and knock back a protein shake immediately after your workout.
Last edited by threenorns; 04-19-2012 at 08:23 PM.