Can't get the energy to work out with a deficit -- HELP

JupiterJune

Here my stats:

5'8 (1,74 m)
170 lb (77 kg)
BF% 32
TDEE 2200
BMR 1600

My problem;

I just added strength training to my routine since it's a requirement for roller derby. I do around 4.5 hours of cardio a week (roller derby practices) and plan on adding strength exercises 3x a week. I really need to decrease my BF% since it's so high for my stats, so I took a deficit and am eating 1450 NET daily. I wear a HRM and eat calories back, but I still feel very weak after roller derby and mostly **very** hungry. How do I avoid this? How can I get more energy to work out AND continue losing weight? I feel like I'm going to get frustrated now that I'll push myself even harder since I already feel weak and demotivated.

Please, someone help me

JupiterJune

bump

Fruch02

protein shakes....if you're tired you need more calories.

bcattoes

Your diary for the last few days does not show a diet of 1450 net calories. Perhaps you don't log everything you consume, but if you do you are eating way too few calories to fuel those types of workouts.

Eat more.

JupiterJune

I haven't been logging lately, that's why. If you want a more precise diary, gotta look a few days back!

DanaDark

Up your net calories a day to 1600.

If you are tired AND are getting enough sleep, then you need more calories.

Given you are working out, and the amount of calories you need to add, you will definitely benefit from an after work out protein shake. Even a low carb slim fast shake would do well (Roughly 180 calories with 20g of protein).

Should really at least net your BMR.

LilBritGettinFit

Your net calories shouldn't go below your BMR, your body will think you are starving it. I have recently upped (quite a bit) my calories so I was 'netting' above my BMR and I feel 100 times better and find that I have more energy for longer cardio sessions. Just a suggestion.