Fatigue in the gym
Replies
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tbaker1331 wrote: »Thanks guys! So it seems pretty unanimous then, will up calorie intake and see how it goes, I've just been so happy with the weight loss that I didn't want to change anything about what I was doing, but I think I have to since I'm not preforming in the gym, hopefully I'll still lose weight eating approx 2000 calories a day. Thanks again all of you for your help!
OH. MY. GOD!!! People could really stand to take pointers from you on how to take suggestions. Proud MFP moment right here.
On another note: eat moar, cardio les, srsly.5 -
Instead of being focused on the just the number of calories, take a look at the types of foods you're eating to fuel your workouts. Eat to perform. Cardio, I always get a little jump start with a half a banana, an apple, maybe a little bit of black coffee... something to give me the energy I need without making me full. A good BCAA Energy drink will do the trick as well. Then eat your recovery food after (Protein/Carbs) don't really need the fats after cardio. Same with lifting. I lift heavy and have to go with protein and carbs before a session, but I also like to work out fasted so.. my pre workout for lifting is usually a shake with fruit/veggie carbs, protein and limited sugars. Then replace again with real food. Stick with nutrient dense foods. You can build and/or maintain muscle while losing fat, you just have to be super strict and meticulous with your nutrition plan. When I enter a cut cycle I go on a CRON plan (Calorie restrict optimal nutrition). In other words, I can eat very few calories but meet all of my nutritional needs as long as I'm eating all whole nutrient dense foods.0
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cushman5279 wrote: »Instead of being focused on the just the number of calories, take a look at the types of foods you're eating to fuel your workouts. Eat to perform. Cardio, I always get a little jump start with a half a banana, an apple, maybe a little bit of black coffee... something to give me the energy I need without making me full. A good BCAA Energy drink will do the trick as well. Then eat your recovery food after (Protein/Carbs) don't really need the fats after cardio. Same with lifting. I lift heavy and have to go with protein and carbs before a session, but I also like to work out fasted so.. my pre workout for lifting is usually a shake with fruit/veggie carbs, protein and limited sugars. Then replace again with real food. Stick with nutrient dense foods. You can build and/or maintain muscle while losing fat, you just have to be super strict and meticulous with your nutrition plan. When I enter a cut cycle I go on a CRON plan (Calorie restrict optimal nutrition). In other words, I can eat very few calories but meet all of my nutritional needs as long as I'm eating all whole nutrient dense foods.
the thing is eating less than is recommended, he is not getting the nutrients he needs,nor is he getting enough calories to fuel his workouts which is why he is having issues in the gym.. its not going to matter what foods he eats really if hes not eating enough to fuel his body/workouts. thats like you telling people that if they fill their cars up to a 1/4 of a tank with premium gas instead of the cheaper kind they will get more gas mileage. you still only have a 1/4 of a tank and you will run out eventually. sure the types will help with the cars"health" but otherwise its not going to last long.3 -
Honestly, you might need to eat a little bit more, or spread those calories out more evenly throughout the day to keep your energy up. I'm 4' 11" and 115 lbs. and at 1,400 I'm at a slight deficit (if I don't eat back exercise calories). Right now, my CI is set to 1,400 and I eat back all of, if not more of my exercise calories (hitting about 1,600 calories a day) for muscle gain. I strength train 5-6 days a week (let's be honest, usually 5) and do cardio 3 x a week. At one point when I was eating only 1,400 cals x day and doing cardio 5-6 days a week on top of lifting, I was exhausted. Mentally, physically, all the time. I was losing strength, not maintaining. That's as a very petite female. So I have no clue how your body could keep pushing through with that minimal amount of calories. It's a tricky thing, but you just have to find your "sweet spot" of CI vs. exercise. I'd suggest cutting down the cardio a little. Have a designated rest day. Eat a protein bar before going to the gym (and after) and drink BCAA's.1
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tbaker1331 wrote: »can't lift as much
approx 1400 calories a day
have another 10 to go
Losing fat and gaining muscle simultaneously usually doesn't happen... If you're doing cardio 6 times a week then yeah you're losing a lot of fat... but you're probably losing some muscle as well.
This is so not true0 -
Why would you go straight from 1400 to 2200 calories? This is a recipe for disaster. Jump up 500 cals then taper up if you feel like you need to. Adding in an addition 5600 calories in a week will have a huge affect.0
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trigden1991 wrote: »Why would you go straight from 1400 to 2200 calories? This is a recipe for disaster. Jump up 500 cals then taper up if you feel like you need to. Adding in an addition 5600 calories in a week will have a huge affect.
It will settle after a few weeks though.
OP he's kind of right ..do not panic about scale weight swings it's water and food in digestive tract..could easily get a 5-10lb upswing almost overnight ..but keep on doing what you do and after a few weeks, 4-6, you'll stabilise down again
...it's a psychological kicker and you may want to cycle up 100 a day for a week at a time until you hit your target (it will still give you scale fluctuations)0 -
It will settle after a few weeks though.
OP he's kind of right ..do not panic about scale weight swings it's water and food in digestive tract..could easily get a 5-10lb upswing almost overnight ..but keep on doing what you do and after a few weeks, 4-6, you'll stabilise down again
...it's a psychological kicker and you may want to cycle up 100 a day for a week at a time until you hit your target (it will still give you scale fluctuations)
Unless he lost the 10lbs over a very short period of time it would seem that he is in a small deficit, such a big jump in calories might swing the other way. Obviously water weight will occur but I would stay go slow with the "reverse" diet for want of a better phrase.0 -
I'd cut back on the caffeine too. Ideally, eliminating it altogether.0
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You are just about the same as I am I am 185lb started at 189. I workout 7 days a week with a HITT workout every 3rd day I am on a 1650 cal intake with as close to 166g of protein a day. Your intake can not support your calorie burn. The whole reason I joined My fitness was to track my calories and so far it has been working for me. If you still need a body before your workout popping some Amino's before your workout or a pre work drink.1
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mgalovic01 wrote: »I'd cut back on the caffeine too. Ideally, eliminating it altogether.
y?0 -
mgalovic01 wrote: »I'd cut back on the caffeine too. Ideally, eliminating it altogether.
the *kitten* would you do that for?2 -
mgalovic01 wrote: »I'd cut back on the caffeine too. Ideally, eliminating it altogether.
the *kitten* would you do that for?
I'd be interested to hear the supposed reasoning for this too. Makes no sense whatsoever to me.0 -
1400 calories at 180 lbs is not going to fuel your body. At some point at that big of a deficit you will start to see your strength numbers go down.0
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