Experiencing Decrease in Stamina

yanick356

I started my diet/fitness program about 3 weeks ago, and lost 12lbs so far. It appears I have lost the intensity and stamina that I had built up the last 2 weeks.

I jog every day for 2.25 miles, and in the evening I use the stairmaster for 40 minutes. I then pick a body part and perform 6 sets in the weight room. However the last couple of days, I get fatigued after 25 minutes or so on the stairs and about 1.5 miles during the jog. Progress is the biggest motivator for me, but I am going backwards.

I drink a pre-exercise, mostly vegetable juice from my juicer for energy. I get most of my calories from carbs(veges) and protein(egg whites); very little fats. I also have about a 1000 caloric(is that a word?) deficit daily.

What do you guys think?

BrentGetsFit

If you do this every day then you are over-training. Your body needs at least a day of rest every week to recover.

JWeaser

Hey! I took a peek at your diary and it doesn't look bad. Are you drinking lots of water? I find when I am sluggish it's either because my protien wasn't high enough, (I usually go really high on protien because I work out every day) or I didn't drink enough water. Do you take vitamins? If you are concerned it would be quick to check with your doctor! Good luck to you!

yanick356

Never considered the problem of over-training. It's just that I sit on my *kitten* all day due to my business.
The workouts are the only exercise I get. But maybe I will consider a rest day?! Didn't think about resting from cardio.

I don't drink water as I am never thirsty! The juices give me plenty of liquids, and I get a good sweat during workouts(it's pretty gross). But I will increase water intake!

BrentGetsFit

I also just looked at your diary, is 1200 what MFP gave you? That just seems really low for a guy. You may not be getting enough fuel on top of over training. A double whammy

welloiledmachine

Here's a couple of suggestions. But first, your diary looks like something for somebody who weighs 100 lbs. For a guy, you shouldn't eat less than 1500 calories. You should set your macros for 40-30-30 or close to it if you are lifting heavy weights and doing lots of cardio. It's not necessary to do cardio everyday, but if you do, I would cut it back to 30 minutes. Don't lose more than 2lbs per week. It's great getting carbs from veggies, but complex carbs are what helps give you energy and the protein is what helps keep you full longer. I would definitely add more chicken, fish, lean red meat, legumes, yogurt, nuts, and peanut butter to your diet.
Juices do not work the same as water does. You need water regardless especially if you sweat a lot.
Best of luck.

mefeight1964

Even a day of "active rest" would do your body good. Take a walk instead of your usual run or do yoga instead of your eliptical training session. When you work the same muscles in the same way day in and day out, they get tired.

Also good advice from an earlier poster who said that dehydration can cause fatigue. Been there, done that... not fun.

Don't be afraid to take a day completely off. It won't derail your plans half as quickly as the fatigue and frustration of wearing your body down will.

Blessings!

ansonrinesmith

All of the above.
Your calories look low and your body needs time to rest and benefit from the training.
I would say do cardio every other day, and strength on the "off" days.

yanick356

Yeah 1200 calories is what MFP tells me to eat for an inactive guy like me. However a different site calculated BMR at 2060, 1560 with the deficit.
I decided to have my first cheat day today and ate a 1 lb bacon cheese burger, fries, and a bowl of chili, a meal that I almost finished. Afterwards i had my best jog in the last 3 weeks, and even sprinted the last 1/2 mile.

I decided to add more fat, like avacodos to my diet and drink more water, although i am only thirsty after a big serving of protein.
I am also going to increase calories too.

So hard to eat more fat and calories because to me its so counterintuitive.