why do i feel crap :(

katcunock

Hey

So any insight would be really appreciated.

I am 218lbs, eating between 1800-1950 cals a day, with a BMR of 1817. I exercise a minimum of 500 cals a day, which is usually outdoors cycling, combined with aerobic workouts and rebound jogging on a trampoline.

But, for the last few days I have felt so pants, and have crashed out and napped a few times for no reason. My food diary is completely open if anyone thinks looking at that would help. I try to spread out my energy consumption across the day, and always make sure that I am not exercising on an empty stomach.

I have no bugs or illnesses, and no real reason i can see for feeling so blah.

Thank you in advance!

sarahmichelle876

Double post.

sarahmichelle876

This is me every day. Hope you figure it out. It's 10:30 and I already have a headache and want a nap.

jrbb03092

Two suggestions, although I'm sure others will come up with lots more:

1) Are you coming up on your TOM? That can hugely affect how you feel and what sort of energy you have.

2) I would add protein to your nutrients tracked. Having taken a quick look at your diary, I suspect you're not getting enough protein, especially for the amount you're working out.

mmapags

If you are exercising every day with enough intensity to burn 500 calories that could be the reason. You might need to build in more rest days. You could be experiencing some exercise burn out. Or possibly mix in some lower intensity activities like walking?

yazziem

I think you are eating too many carbs and not enough protein, personally.

BerryH

If you are exercising every day with enough intensity to burn 500 calories that could be the reason. You might need to build in more rest days. You could be experiencing some exercise burn out.

^^^ Just what I was going to say. You need at least one day of rest (even if it's active rest like having a gentle walk or a swim) a week to recover properly.

Also are you getting enough sleep? I find if I exercise in the evening I have terrible trouble getting to sleep.

spanglevie

I think you are eating too many carbs and not enough protein, personally.

Thats exactly what I was just thinking looking at your diary.

AmyFett

I laughed at "felt so pants" LOL sorry but I did.

I dunno what to tell you other than change things around a bit and see if anything helps you out. Maybe you're not sleeping enough, or try some B 12

mmapags

After looking at your diary, your protein isn't being tracked but based on your fats and carbs, your protein is fine. Also, your carbs are good for the level of activity you are doing. You seem to have a very good mix in your macros. I'd look at building in more rest and lower intensity activity into your workout schedule. Also, I think it's more important to be concious of protein that either saturated fat or fiber. I'd be tracking that before either of those 2.

Edited to add: You carb goal is too high but you don't ever seem to be hitting it and the level you are eating at is fine. I'd adjust the goal to about 175 grams per day, fats at about 60 or 70 grams and the balance in protein. But I don't think any of that is affecting your energy level. The balance you are eating despite your goals is a good one. I'd make the goals match that and track protein.

Gramps251

You are also 500 to 700 calories short most days. I don't know if this is why you're feeling drained but it might be worth looking into.

If this were me I'd take a day or two off of hard workouts and just walk a bit, kick up my lean protien, make sure my carbs are in a form that won't spike my blood sugar and drink plenty of water. Also get plenty of sleep.

You should be feeling strong since you're putting so much effort in. If it doesn't clear up, see a doctor.

Hope you feel better soon.

mmapags

You are also 500 to 700 calories short most days. I don't know if this is why you're feeling drained but it might be worth looking into.

If this were me I'd take a day or two off of hard workouts and just walk a bit, kick up my lean protien, make sure my carbs are in a form that won't spike my blood sugar and drink plenty of water. Also get plenty of sleep.

You should be feeling strong since you're putting so much effort in. If it doesn't clear up, see a doctor.

Went back and took a look and noticed this also. Where you are eating seems appropriate if you eating back most of your exercise cals. Again, you may want to set your goals to reflect your actual as your actual seems appropriate. 2500 would look like it's close to maintenance for you wouldn't it?

juliesjuke

have you thought about having your thyroid gland checked by your doctor? Just a thought. Good luck.

drkatiebug

Could you be pregnant? It's the first thing that popped into my head when I read your issues.

katcunock

Could you be pregnant? It's the first thing that popped into my head when I read your issues.

just went upstairs and took a test when i read your comment.......nope.

Penfoldsplace

I always get quite tired a week before tom. Are you taking rest days from intense exercise? It might be worth trying if your not. You could try something less intense like walking a couple of times a week.

Melbot1000

I'm very new to this but I looked through your exercise diary, I noticed that you do very little strength training. I've always been advised by fitness professionals to do a balanced workout regime of cardio and strength training. Otherwise, if you are not building/maintaining muscle you could be losing weight in the form of muscle mass. I would insert some strength training into your routine (equal parts cardio and weight lifting) and see what happens.

I hope you feel better!

katcunock

to reply to the ladies points: No, I am not approaching TOM.

i've to this date lost 39lbs, and the instructor that helped me lose that put me on a 1900 allowance, so i have been trying to stick to that.....is it worth raising it do you think?

I thought i might not have been exercising enough, but i can see your point about rest days. I usually don't really exercise on a saturday, and on a sunday my BF and I eat out, on the condition that we walk to wherever we are going which is usually within a 0-5 mile range.

We have just signed up for a 100km walk next year so will be doing lots more walking in the coming months. Hopefully this will help???

argu7530

I am a diabetic and right now on a three 3 boot camp withere I am burning 500 cals 5 days out of the week with one rest day on the weekend, and a yoga day.

I am currently 235, and what has helped me is that the diet that was provided suggested 2000 Cals per day for those greater then 150lbs, and once you are lower, you can decrease your cal intake.

What I found has helped is lots of water, doing some relaxation routine (I also do Tai Chi). The biggest thing too is working on get the 8 hours you are need. If you find you are still tired and nappy I would suggest requesting a sleep study. I also have to use a CPAP machine, and can see the difference between my energy levels the nights I use it and not.

Just a suggestion.

GOOD LUCK!

katcunock

what's a CPAP machine?

dogo187

i agree with what others have said...up your protein and eat less carbs...

on your diary it looks like you know how to eat fiber so change that to protein so you can track that instead...

SunnyAndrsn

what's a CPAP machine?

It's a mask that helps keep the airway open while the person sleeps. It's for people with sleep apnea. Many morbidly obese people have sleep apnea. You'd have to have a sleep study done to confirm this. Snoring is a symptom of apnea.

mmapags

to reply to the ladies points: No, I am not approaching TOM.

i've to this date lost 39lbs, and the instructor that helped me lose that put me on a 1900 allowance, so i have been trying to stick to that.....is it worth raising it do you think?

I thought i might not have been exercising enough, but i can see your point about rest days. I usually don't really exercise on a saturday, and on a sunday my BF and I eat out, on the condition that we walk to wherever we are going which is usually within a 0-5 mile range.

We have just signed up for a 100km walk next year so will be doing lots more walking in the coming months. Hopefully this will help???

I think your deficit is set correctly given your other data. I would just make your MFP goals line up with your acutal goals. Maybe I missed it but how long have you been following calorie restiction? If more than 3 months, it may be time for a reset by eating for 2 weeks at maintenance and then back to the calorie restriction. If that is not the case, I don't think eating more is the issue. Are you eating back most of your exercise calories?

KyliAnne26

You really need to eat back your exercise calories. I see that every day you exercise, you have (withing 100 cals or so) that same amount of calories left over for the day. MFP already adjusts a calorie deficit for you, so your body really needs to eat back those extra calories burned. Also aim for 1-2 days per week of rest. Hope you get to feeling better!!

hsmaldo

Could you be pregnant? It's the first thing that popped into my head when I read your issues.

just went upstairs and took a test when i read your comment.......nope.

When I lost 20 lbs last summer, I got break-through bleeding midway through my cycle...turns out when I researched it, it was because estrogen is stored in fat cells and as I was losing the weight, the estrogen was being released into my body. Wondering if this could be something similar that is happening to you, though not in such large amounts as to cause spotting, but enough to mimic the fatigue? Just a thought/idea that you could research before you start messing with calories...

mmapags

i agree with what others have said...up your protein and eat less carbs...

on your diary it looks like you know how to eat fiber so change that to protein so you can track that instead...

Going back over her most recent 4 days and taking 4 calories per gram of carbs and 9 calories per gram of fats I was able to back into her protein number. She averages 175 grams per day of protein. Given that the recomendation for adequate protein is .8 to 1 gram per lb of lean body mass and her lean body mass is probably somewhere between 140 and 160 lbs, how in the world would you or the others that have posted this advice come to the conclusion that her carbs are too high and her protein is too low?? If anything, her fats are too low and she could lower her protein slightly and bump her fats. Recommended level of fats is .35 grams to .4 grams per lbs of body weight.

On what basis would you recommend an increase in protein??

WendyTerry420

to reply to the ladies points: No, I am not approaching TOM.

i've to this date lost 39lbs, and the instructor that helped me lose that put me on a 1900 allowance, so i have been trying to stick to that.....is it worth raising it do you think?

I thought i might not have been exercising enough, but i can see your point about rest days. I usually don't really exercise on a saturday, and on a sunday my BF and I eat out, on the condition that we walk to wherever we are going which is usually within a 0-5 mile range.

We have just signed up for a 100km walk next year so will be doing lots more walking in the coming months. Hopefully this will help???

I was having the same issues on Fridays. Every Friday, I would crash and burn. I switched my workout days to allow for two rest days per week, and I haven't had a problem since then. I still eat the same, and workout with the same intensity, but I let my body rest from time to time.

katcunock

I don't have sleep apnea, and don't snore (partner confirmed) but i do sleep talk and have the occaisional flashbacky nightmare.

I'm not keen to massivelt increase my cals, but maybe eating at maintinence by either exercising less or eating more for 2 weeks would be good. I'd also consider changing around my amounts, but i thought i already had a high amount of fats in my diet

ShaunMc1968

As previously said, more protein, less carbs, plenty water, watch sodium - take it easy on the exercise so your not knackered. Good luck. ;-)

missjennifer1966

I laughed at "felt so pants" LOL sorry but I did.

I dunno what to tell you other than change things around a bit and see if anything helps you out. Maybe you're not sleeping enough, or try some B 12

LOL!! Me, too, but I have no clue what she meant to post.

thistimeismytime

I laughed at "felt so pants" LOL sorry but I did.

I dunno what to tell you other than change things around a bit and see if anything helps you out. Maybe you're not sleeping enough, or try some B 12

LOL!! Me, too, but I have no clue what she meant to post.

I believe "felt so pants" is just a cute British way to say "felt like crap"--I've had several British friends say this on my news feed.

OP, yep you probably need a rest day. Also, if you're fairly new to working out, it just takes your body time to adjust. When I first started back in Janurary, I was exhausted and "felt like pants" ALL THE TIME!! After a couple of months, it got a lot better. Keep your chin up girl. :flowerforyou: