why do i feel crap :(

farway

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.

"Feeling pants" is UK slang, feeling rubbish, awful etc as SCP said it it is in context, she feels bad

nuff said innit? :laugh:

BamaGirl777

I looked at your diary and you seem to have many calories left over at the end
of the day. I know for me, if I don't eat most all of my calories I feel like crap. Plus
if you are exercising, you really need to eat all of the. That's my 2 cents.

mmapags

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

With her protein already averaging 175 grams per day, what would the rationale be for increasing it?

1holegrouper

Hi,

I took a look at your diary and I would suggest some tweaks. You can try them one at a time if you would like:

1) Carb/Fat/Protein timing. Presently you seem to have about the same balance of these macros throughout your main meals. I would suggest that your morning to mid-afternoon meal/snacks have more carbs and proteins on the plate in contrast to your late afternoon to evening meal/snacks to have more proteins and fats on the plate.
2) Try cutting or reducing sugar and starches. Replace with good fats and leafy veggies.

Both of these will help your blood sugar and insulin production to be more stable throughout the day and should be an energy boost.

mmapags

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

If you were to take a short break, you would only go to maintenance at about 2500 per day for a week or 2. Also, you fats are fairly low. You are averaging around 40 grams and you could safely be at double that. Remember fats don't make you fat. Calorie surplus makes you fat. And in fact EFAs (Essential Fatty Acids) like Omega 3 are a secondary helping factor in weight loss. Just make sure your fat intake is balanced and avoid transfats. Fat, in appropriate doses, is healthy. Even saturated fat in appropriate dose.

Gramps251

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

With her protein already averaging 175 grams per day, what would the rationale be for increasing it?

How did you view her protein?

little_miss_panda

You could try building in a diet break week, or a day per week where you eat at maintenance and the rest at your cut level?

I found when I was doing heavy training (have had to stop at the moment due to illness) I would suddenly crash and burn and then feel a whole lot better if I ate more for a few days and rested, so it might be a combination of overtraining and not eating enough on your workout days.

mmapags

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

With her protein already averaging 175 grams per day, what would the rationale be for increasing it?

How did you view her protein?

I calculated it by counting her carbs at 4 calories per gram and fats at 9 calories per gram. Whatever is left is protein at 4 calories per gram. So, I didn't view it but had 2 parts of the equation so I could figure the 3 part.

davidr730

Have you had any blood work recently. It could very well be low hemoglobin. Your diet seems balance and you are getting an appropriate kcal intake. Perhaps it's something less visible. Good luck.

zyxst

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!!

Unless your calorie goal is TDEE with a cut (15%-20%), eat back some of your exercise calories and see how that works.

tannyasawyer

The first thing that came to mind for me was iron - in the past I've just felt awful and drained for no apparent reason. Doctor checked my iron levels and said although I wasn't anaemic, my iron levels needed a little help. Seemed to do the trick. Wondering if a supplement with iron would help, even as part of a multivitamin.

mmapags

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!!

Unless your calorie goal is TDEE with a cut (15%-20%), eat back some of your exercise calories and see how that works.

Total side track but girl, your profile pic looks like the angry principle face I used to get when I acted up on school! Major flashback!! lol

Carry on!

katcunock

thanks y'all i['ve just moved to a new area and haven't registered with a doctor yet, so i'll get on that.

Cait_Sidhe

Your carbs don't seem that bad to me personally. Doesn't really matter as much as people think honestly, and wouldn't cause you to crash like you're describing. FYI, carbs are energy producing.

Are you eating your exercise calories back? If not, therein lies your problem.

LADYDEBORAH1984

I had a dietician come into my work, and she said that berocca (you, but on a really good day) actually works and it is very good, i get tired so i will probably give it a go too!!

FinFoxPT

Hya, sorry you're feeling like this. I went through something similar not so long ago. i read about swapping my usual diet for more water based meals for a few days, then eating like i would normally again but adding in the water days every 3 days or so. Kinda like this...

Breakfast: Fruit smoothie made with natural yoghurt and honey
Lunch: Chunky soup made with added rice
Tea: Chichen/prawn stir fry or chicken and bacon salad

It does seem to ease the systems, give it a breather then i felt much better. I keept it up now and do it at least once a week. Seems to work for me.

Hope this helps,

Fin x

redfroggie

You've been giving lots of great info. I will only add that I was having the same issue and was working out Mon -Fri. I cut it to 3 days M-W-F and started taking Busy B (Holland and Barrett) B complex and it really helped. Good luck!

NeverGivesUp

What works for me is eating less and structuring the times that you eat. I eat one meal a day and get all my calories in then. Intermittent fasting has been so great for me. I feel so much better when my body isn't digesting food all the time.

NeverGivesUp

If it is iron or B12 I would say eat food that contains those vitamins. I don't believe in supplements unless they are really necessary. It is much more natural to absorb vitamins through your food than through a processed pill. Hope you feel better soon. Try the fasting though, because there is lots of research behind it inlcuding helping you to live longer.

leesehm

500 cal burnt a day?? That is a lot I think, you might just be getting tired. I generally do 200cal and with work as well I'm usually pooped. Do you have rest days?

katcunock

500 cal isn't in one go, i usually do 3 exercise sessions across the day as which are 100-200 cals each. i don't do anything during teh day as i work in the evenings and my shifts are only 4 hours long

MsDandimite

PODing checking or trying some Iron supplement. There are some good, fluid ones that are fruit and plant based. Check Holland and Barret's or any other health shop.
Low levels of D-vitamin can also cause fatigue and an overall feeling of "blehness" (+ muscles weakness and pain). We're not exactly blessed with an aboundance of sun on the isles :P