Feel like crap the day after weight lifting.

SarahMorganP

I finished day 4 of stronglift 5x5 yesterday. I'm obviously new to this so my weights are very low. Anyway, the day after I always feel horrible. I'm SO tired and just yucky feeling. It's almost like a very minor flu feeling. I'm eating 1800-2000 calories a day so it can't be that I'm not eating enough. Any ideas?

usmcmp

What are your macros like?

SarahMorganP

I honestly don't pay much attention to that. I don't even enter my food on here anymore, I just write it on paper. On average I probably get about 40g protein and around 150-200 carbs. I'm not trying to lose weight, even though I have about 75lbs to lose. I just want to get stronger and healthier.

usmcmp

It's possibly you'd feel better with some more protein or maybe some more fat. I would start with ensuring you get more protein in and maybe consider what you eat around your workout. Since it's only day 4 your body may feel better next week. Protein is your friend for getting stronger and improving body composition.

lorrpb

Congrats on your lifting program! It sound like you need more protein and less carbs to support your muscles. I don't know your weight, but probably about 100g protein per day, including some within 1 hr before and after workout.

rileysowner

Yup, more protein and/or fat. It may not help, as it just might be a matter of getting used to lifting.

Walter__

Takes a little while to get used to lifting heavy. Stick to it. In 2-3 weeks you'll adapt, and it won't be so bad anymore.

Make sure you're taking those well deserved rest days

ninerbuff

Intense training also lowers your immunity system temporarily. Are you getting enough rest?

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Firefly0606

Why are you assuming that 1800-2000 cal per day is enough?

I follow SL and my maintenance cals are 3200, when I'm on a cut its 2800. I would be wiped completely out if I kept lifting and only ate 2000. Yes, macros are important but so is getting enough fuel to for the type of exercise you're doing.

mfrosty7sh

It could also be that when you do exercise (including weightlifting) your muscles become inflamed and release a bunch of acids. If you do too much of anything before you're body can get used to it, you'll feel sorta like that. I'd just drink more water, but protein and fats and sugars would probably help.

SarahMorganP

Thanks everyone. I will try to get more protein and fat. I'm a carboholic so it won't be easy bit if it might make me feel better I'll try. I just assumed 1800-2000 would be plenty considering I'm a 5'2" woman. I currently weigh 205lbs and while I'm not actively trying to lose weight, I sure don't want to gain as I'm already obese. I just know from past experience that I give up easily if losing weight is my goal.