Tiredness at the gym
DapperKay
Posts: 140 Member
I reckon after eating no more than 1300 calories for a good 4-5 months, and with glycogen levels so depleted, that is inevitable.
I normally start any gym session with a good 20-25 moderate intensity run, burns a good 200 kcals. I then take a 10 minute break before strengths training. 20-30 minutes into that and my muscles are shattered, I can hardly move and I'm clearly in need of a carb dosage, but ofcourse I don't because I don't want to put back those 200 kcals that I just burned on the treadmill! So I give up and head home.
I try to make up for that by just doing more sessions at the gym, so 3 or 4 times a week instead of 2. But then it might be a vicious circle, because the next time im in the gym, things are tougher.
What's a good work around for this while not breaking my restricted regimen. Perhaps going straight after food?!
I normally start any gym session with a good 20-25 moderate intensity run, burns a good 200 kcals. I then take a 10 minute break before strengths training. 20-30 minutes into that and my muscles are shattered, I can hardly move and I'm clearly in need of a carb dosage, but ofcourse I don't because I don't want to put back those 200 kcals that I just burned on the treadmill! So I give up and head home.
I try to make up for that by just doing more sessions at the gym, so 3 or 4 times a week instead of 2. But then it might be a vicious circle, because the next time im in the gym, things are tougher.
What's a good work around for this while not breaking my restricted regimen. Perhaps going straight after food?!
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Replies
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Why in the world as a man, would you eat 1300 calories? That is why you are suffering. Have you thought of doubling your intake? Because that will probably help and you will still lose weight. Right now your body is malnourished and that is why you can't workout.
BTW, how tall are you and how much do you weigh? Also, I am a 5'11, 31 year old, 190 lbs guy and I lose weight at 2500 calories with 6 hours of exercise a week and a desk job.0 -
I reckon after eating no more than 1300 calories for a good 4-5 months, and with glycogen levels so depleted, that is inevitable.
I normally start any gym session with a good 20-25 moderate intensity run, burns a good 200 kcals. I then take a 10 minute break before strengths training. 20-30 minutes into that and my muscles are shattered, I can hardly move and I'm clearly in need of a carb dosage, but ofcourse I don't because I don't want to put back those 200 kcals that I just burned on the treadmill! So I give up and head home.
I try to make up for that by just doing more sessions at the gym, so 3 or 4 times a week instead of 2. But then it might be a vicious circle, because the next time im in the gym, things are tougher.
What's a good work around for this while not breaking my restricted regimen. Perhaps going straight after food?!
Why in the world are you only eating 1300 calories and then if you are burning off 200+ and not eating those back you are only getting around 1000-1100... There is your problem....... You have to fuel your body..... Eat more food.... Best of Luck0 -
Why in the world as a man, would you eat 1300 calories? That is why you are suffering. Have you thought of doubling your intake? Because that will probably help and you will still lose weight.
BTW, how tall are you and how much do you weigh? Also, I am a 5'11, 31 year old, 190 lbs guy and I lose weight at 2500 calories with 6 hours of exercise a week and a desk job.
Oh, well I need to hit my target in 5 weeks, MFP suggested 1250, I revolved around that region but not strictly.
Height: 5'11"
Weight: 182.5 lbs as of this morning
Losing weight at 2500, wow that is impressive!0 -
I reckon after eating no more than 1300 calories for a good 4-5 months, and with glycogen levels so depleted, that is inevitable.
I normally start any gym session with a good 20-25 moderate intensity run, burns a good 200 kcals. I then take a 10 minute break before strengths training. 20-30 minutes into that and my muscles are shattered, I can hardly move and I'm clearly in need of a carb dosage, but ofcourse I don't because I don't want to put back those 200 kcals that I just burned on the treadmill! So I give up and head home.
I try to make up for that by just doing more sessions at the gym, so 3 or 4 times a week instead of 2. But then it might be a vicious circle, because the next time im in the gym, things are tougher.
What's a good work around for this while not breaking my restricted regimen. Perhaps going straight after food?!
Why in the world are you only eating 1300 calories and then if you are burning off 200+ and not eating those back you are only getting around 1000-1100... There is your problem....... You have to fuel your body..... Eat more food.... Best of Luck
Can I say it's hilarious that we started our responses in the same manor and posted at the same time, lol0 -
Why in the world as a man, would you eat 1300 calories? That is why you are suffering. Have you thought of doubling your intake? Because that will probably help and you will still lose weight. Right now your body is malnourished and that is why you can't workout.
BTW, how tall are you and how much do you weigh? Also, I am a 5'11, 31 year old, 190 lbs guy and I lose weight at 2500 calories with 6 hours of exercise a week and a desk job.
to add to this I am 6'1", 43 years old, 250 lbs. and I lose weight at 3500 calories with 10+ hours of exercise a week and am in IT networking so I sit quite a bit too.....0 -
Why in the world as a man, would you eat 1300 calories? That is why you are suffering. Have you thought of doubling your intake? Because that will probably help and you will still lose weight.
BTW, how tall are you and how much do you weigh? Also, I am a 5'11, 31 year old, 190 lbs guy and I lose weight at 2500 calories with 6 hours of exercise a week and a desk job.
Oh, well I need to hit my target in 5 weeks, MFP suggested 1250, I revolved around that region but not strictly.
Height: 5'11"
Weight: 182.5 lbs as of this morning
Losing weight at 2500, wow that is impressive!
Based on your stats, you should be at 2000 daily if you only work out 3 days a week. MFP is pre workout calories but I bet you also have it set at 2 lbs a week, which is too aggressive for someone your size. I would recommend adding 200 calories a week until you hit 2000 calories a week. Fully expect to gain a few lbs of water weight but after 4-6 weeks at 2000, your body should regulate.
How long have your been under fueling your body?0 -
I reckon after eating no more than 1300 calories for a good 4-5 months, and with glycogen levels so depleted, that is inevitable.
I normally start any gym session with a good 20-25 moderate intensity run, burns a good 200 kcals. I then take a 10 minute break before strengths training. 20-30 minutes into that and my muscles are shattered, I can hardly move and I'm clearly in need of a carb dosage, but ofcourse I don't because I don't want to put back those 200 kcals that I just burned on the treadmill! So I give up and head home.
I try to make up for that by just doing more sessions at the gym, so 3 or 4 times a week instead of 2. But then it might be a vicious circle, because the next time im in the gym, things are tougher.
What's a good work around for this while not breaking my restricted regimen. Perhaps going straight after food?!
Why in the world are you only eating 1300 calories and then if you are burning off 200+ and not eating those back you are only getting around 1000-1100... There is your problem....... You have to fuel your body..... Eat more food.... Best of Luck
Can I say it's hilarious that we started our responses in the same manor and posted at the same time, lol
Yeah, imagine two people telling you the exact same thing at the same moment, little creepy.0 -
I reckon after eating no more than 1300 calories for a good 4-5 months, and with glycogen levels so depleted, that is inevitable.
I normally start any gym session with a good 20-25 moderate intensity run, burns a good 200 kcals. I then take a 10 minute break before strengths training. 20-30 minutes into that and my muscles are shattered, I can hardly move and I'm clearly in need of a carb dosage, but ofcourse I don't because I don't want to put back those 200 kcals that I just burned on the treadmill! So I give up and head home.
I try to make up for that by just doing more sessions at the gym, so 3 or 4 times a week instead of 2. But then it might be a vicious circle, because the next time im in the gym, things are tougher.
What's a good work around for this while not breaking my restricted regimen. Perhaps going straight after food?!
Why in the world are you only eating 1300 calories and then if you are burning off 200+ and not eating those back you are only getting around 1000-1100... There is your problem....... You have to fuel your body..... Eat more food.... Best of Luck
Can I say it's hilarious that we started our responses in the same manor and posted at the same time, lol
:drinker: LOL Yep I was taking a drink and about shot milk out my nose.... I started proofing my post and I read past "Why in the world" and was like wait I'm not 5'11 lol......0 -
I little bit of perspective here.....im a 5 foot 4 inch female on the same calories (1300)....and am considering upping them due to fatigue.....so goodness knows how rubbish you must feel
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Eat back your exercise calories and have a decent meal containing protein and carbs an hour or two before you go. You wouldn't expect your car to run without fuel. How can you expect your body to be any different?
Also, why not try doing your strength training first followed by your run?0 -
Why in the world as a man, would you eat 1300 calories? That is why you are suffering. Have you thought of doubling your intake? Because that will probably help and you will still lose weight.
BTW, how tall are you and how much do you weigh? Also, I am a 5'11, 31 year old, 190 lbs guy and I lose weight at 2500 calories with 6 hours of exercise a week and a desk job.
Oh, well I need to hit my target in 5 weeks, MFP suggested 1250, I revolved around that region but not strictly.
Height: 5'11"
Weight: 182.5 lbs as of this morning
Losing weight at 2500, wow that is impressive!
Based on your stats, you should be at 2000 daily if you only work out 3 days a week. MFP is pre workout calories but I bet you also have it set at 2 lbs a week, which is too aggressive for someone your size. I would recommend adding 200 calories a week until you hit 2000 calories a week. Fully expect to gain a few lbs of water weight but after 4-6 weeks at 2000, your body should regulate.
How long have your been under fueling your body?
Thanks for your suggestions.
I'd say I've been on this roll since June, prior to that I was on 1600 since April, but I took things up a notch since then and results were impressive not going to lie, but obviously I know it couldn't go on for too long. My thinking was, go down as much as I can, then slowly start taking it back up while attempting to build muscles. Ideally, I'd like to lose an extra 10lbs before I increase things to 2000 cals, which in my head would have been sometime next month.0 -
OP, here is more perspective. 500+ post of women eating 1800+ calories. Fuel your body so you maintain your muscle and have only fat loss because fat loss > weight loss.
http://www.myfitnesspal.com/topics/show/506349-women-who-eat-more-than-1800-calories-a-day0 -
why do you 'have' to lose weight in 5 weeks?0
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eat more so you have some fuel in the tank. You don't run your car on empty right?0
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Eat back your exercise calories and have a decent meal containing protein and carbs an hour or two before you go. You wouldn't expect your car to run without fuel. How can you expect your body to be any different?
Also, why not try doing your strength training first followed by your run?
She brings up a good point.... On your strength training days it is my opinion that you Lift first to maximize performance and use your stored glycogen to power through your workout then if after your want to do some cardio by all means but I normally keep my cardio light on lifting days if I do cardio at all but it is always after..... Best of Luck0 -
Thanks for your suggestions.
I'd say I've been on this roll since June, prior to that I was on 1600 since April, but I took things up a notch since then and results were impressive not going to lie, but obviously I know it couldn't go on for too long. My thinking was, go down as much as I can, then slowly start taking it back up while attempting to build muscles. Ideally, I'd like to lose an extra 10lbs before I increase things to 2000 cals, which in my head would have been sometime next month.
Unfortunately, with this thinking, your body probably lost a lot of muscle. Generally, from what I have seen, with low calorie diets, I have seen as much as 30-50% lbm loss. And it's not easy to gain that back. Not only do you have to weight train, you then have to eat in a surplus and follow it with another cut phase. So overall, it's not good thinking. But now you know, so you can fix it.
Eat 2000 calories a day, i would suggest macro's around 40% carbs 35% protein and 25% fats. Also, when you go to the gym, concentrate on weight training (to preserve whats left of your lean body mass). You can do 3 days of full body workouts or you can do splits (upper/lower). Good routines like starting strength or strong lift 5x5 are good beginner programs and free online.0 -
I'm a 5'2, 190 lbs woman and I eat like 1800-1900 calories after eating my exercise calories. I've lost weight every single week. Why the heck are you eating so low?
For a male, the bare minimum needed to get the nutrition your body needs is 1800 calories. You should be eating at least that. Listen the the previous posters and up your calories. Do you enjoy feeling like crap? Cause I sure as heck don't. This isn't a race, it's your life. Set some realistic goals which will be more sustainable in the long run.0 -
Even better perspective, I am 5'3", and eat 1300+caloried burnt...so basically eat 1500-1800 depending on the day. I am in half marathon training and if I drop to 1300 for even one day my runs are effected.I little bit of perspective here.....im a 5 foot 4 inch female on the same calories (1300)....and am considering upping them due to fatigue.....so goodness knows how rubbish you must feel0 -
Eat back your exercise calories and have a decent meal containing protein and carbs an hour or two before you go. You wouldn't expect your car to run without fuel. How can you expect your body to be any different?
Also, why not try doing your strength training first followed by your run?
Normally people do cardio to warm up the muscles to prevent injuries! Never ever strength train "cold" muscles, that can lead to serious injuries!0 -
Lots of eye-openers in this thread, and frankly it is starting to get me worried a little!
psulemon, can you expand a little on the point of permanent muscle loss? Surely any muscle mass lost can just be gained back through some form of bulking and diet? Is there any actual permenant damage that I might be doing to myself? I have to admit, your and Ninkyou's posts got me worried a little...
On the issue of feeling crap, honestly that never happens to me. So long as I have 3 meals a day and balance out the distribution of fat/protein/carbs, I never find myself feeling lethargic in the day. It is just at the gym that I get tired as I explained, but during the day all is good. I do have a desk 9-6 desk job so for most of the day I'm feeling bad anyways... :P0 -
Eat back your exercise calories and have a decent meal containing protein and carbs an hour or two before you go. You wouldn't expect your car to run without fuel. How can you expect your body to be any different?
Also, why not try doing your strength training first followed by your run?
She brings up a good point.... On your strength training days it is my opinion that you Lift first to maximize performance and use your stored glycogen to power through your workout then if after your want to do some cardio by all means but I normally keep my cardio light on lifting days if I do cardio at all but it is always after..... Best of Luck
Thanks to both of you, that sounds like a sensible tip, I'll try that out!0 -
Eat back your exercise calories and have a decent meal containing protein and carbs an hour or two before you go. You wouldn't expect your car to run without fuel. How can you expect your body to be any different?
Also, why not try doing your strength training first followed by your run?
Normally people do cardio to warm up the muscles to prevent injuries! Never ever strength train "cold" muscles, that can lead to serious injuries!
I agree but a 20-25 minute run isn't a warm up. Plus he's probably burning a lot more than 200 calories in that time as that's about what I'd burn (as a female) so his energy stores are being depleted leaving very little to support his strength training. A cardio warm up is more like 5, 10 minutes max and a low to moderate intensity.0 -
I reckon after eating no more than 1300 calories for a good 4-5 months, and with glycogen levels so depleted, that is inevitable.
I normally start any gym session with a good 20-25 moderate intensity run, burns a good 200 kcals. I then take a 10 minute break before strengths training. 20-30 minutes into that and my muscles are shattered, I can hardly move and I'm clearly in need of a carb dosage, but ofcourse I don't because I don't want to put back those 200 kcals that I just burned on the treadmill! So I give up and head home.
I try to make up for that by just doing more sessions at the gym, so 3 or 4 times a week instead of 2. But then it might be a vicious circle, because the next time im in the gym, things are tougher.
What's a good work around for this while not breaking my restricted regimen. Perhaps going straight after food?!
1300 calories for a guy? That's way too low. I heard somewhere that women should eat no less than 1200 calories a day, and for guys no less than 1500 (though ths is still pretty low). I would up your caloires to 1800-2000. You will still lose weight, but you won't feel tired and miserable like you do now. And as for strength training, I don't know what you hope to achieve on only 1300 calories a day.0 -
Lots of eye-openers in this thread, and frankly it is starting to get me worried a little!
psulemon, can you expand a little on the point of permanent muscle loss? Surely any muscle mass lost can just be gained back through some form of bulking and diet? Is there any actual permenant damage that I might be doing to myself? I have to admit, your and Ninkyou's posts got me worried a little...
On the issue of feeling crap, honestly that never happens to me. So long as I have 3 meals a day and balance out the distribution of fat/protein/carbs, I never find myself feeling lethargic in the day. It is just at the gym that I get tired as I explained, but during the day all is good. I do have a desk 9-6 desk job so for most of the day I'm feeling bad anyways... :P
Your body needs a certain amount of nutrition. If it doesn't get it from calories, your body will do several things. One your resting metabolic rate will slow down to conserve energy. Essentially, your body becomes more efficient at burning less calories to preserve calories to run your bodily functions. Additionally, your body will release cortisol to store more water, to protect your body. Second your body will deplete all glycogen (probably why you feel so tired) and finally, it can convert the ammio acids in your muscle to create energy. With that said, you can definitely gain back muscle and lean body mass, it will just take a bulk phase. Especially since you are young, it's a non issue... just takes time.
Below is a better article on a large caloric deficit. Knows a ton more than me.
http://www.bodyrecomposition.com/fat-loss/why-big-caloric-deficits-and-lots-of-activity-can-hurt-fat-loss.html0 -
Lots of eye-openers in this thread, and frankly it is starting to get me worried a little!
psulemon, can you expand a little on the point of permanent muscle loss? Surely any muscle mass lost can just be gained back through some form of bulking and diet? Is there any actual permenant damage that I might be doing to myself? I have to admit, your and Ninkyou's posts got me worried a little...
On the issue of feeling crap, honestly that never happens to me. So long as I have 3 meals a day and balance out the distribution of fat/protein/carbs, I never find myself feeling lethargic in the day. It is just at the gym that I get tired as I explained, but during the day all is good. I do have a desk 9-6 desk job so for most of the day I'm feeling bad anyways... :P
Your body needs a certain amount of nutrition. If it doesn't get it from calories, your body will do several things. One your resting metabolic rate will slow down to conserve energy. Essentially, your body becomes more efficient at burning less calories to preserve calories to run your bodily functions. Additionally, your body will release cortisol to store more water, to protect your body. Second your body will deplete all glycogen (probably why you feel so tired) and finally, it can convert the ammio acids in your muscle to create energy. With that said, you can definitely gain back muscle and lean body mass, it will just take a bulk phase. Especially since you are young, it's a non issue... just takes time.
Below is a better article on a large caloric deficit. Knows a ton more than me.
http://www.bodyrecomposition.com/fat-loss/why-big-caloric-deficits-and-lots-of-activity-can-hurt-fat-loss.html
Thanks for your input, defo going to be upping the intake then!!0 -
My net most days is around 1250. I've been doing this since January (with a few breaks here and there) and I don't have a problem with energy levels. I run/walk 4-6 miles 3 or 4 times a week and lift weights. I would take a look at WHAT you are eating. I eat a lot of nutrient dense foods with healthy fats (I eat avocado and bananas almost every day) and I am seldom hungry or fatiqued. Of course, I'm a middle aged woman, so I'm guessing a man would need more calories but I'm wondering if you changed what you're eating instead of uping your calories if you would feel better. I've noticed when I cheat and eat a bunch of processed foods I feel like sh!$.0
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To lose 1lb the body needs a 3,500kcal defecit (500kcal per day per lb).
Your body naturally needs 2,300kcal per day for your organs to survive so the 1,300kcal daily intake is assuming no exercise.
So to reach your goal you will need 1,300kcal + calories lost through exercise.
What I will say to you is very simple, 2lbs a week target loss is crazy if you're close to a healthy weight. I've seen it done plenty of times, my friend works in the business but he will tell you what he told me, the state of peoples bodies who lost at this rate was not good. Muscles lacked definition, bodies don't tone as well as they might. With his progress I have lost 15kg of fat and 2.5kg of muscle, and plan to do the same again to reach my target weight but under no circumstances is it a race, you'll only end up malnourishing your body. Not to lose a 1lb a week is easy. I eat 2,150kcal per day, and do 2,450kcal exercise a week. Doing it slowly but surely your body will actually grow stronger, not weaker, as you lose weight, and you'll find on weeks where you've eaten over your calorie targert that you still lose your 1lb as invariable a stronger more muscular body requires more nourishment and and exercising body is more efficient in all departments, including metabolism.
Good luck.0 -
Lost 15kg of fat and gained 2.5kg of muscle.*0
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My net most days is around 1250. I've been doing this since January (with a few breaks here and there) and I don't have a problem with energy levels. I run/walk 4-6 miles 3 or 4 times a week and lift weights. I would take a look at WHAT you are eating. I eat a lot of nutrient dense foods with healthy fats (I eat avocado and bananas almost every day) and I am seldom hungry or fatiqued. Of course, I'm a middle aged woman, so I'm guessing a man would need more calories but I'm wondering if you changed what you're eating instead of uping your calories if you would feel better. I've noticed when I cheat and eat a bunch of processed foods I feel like sh!$.
I hear you. My food plan is very healthy too. Breakfasts involve fruits and high in fibre breads. Lunches are balanced, and I cook all the dinners myself using fresh meat and veg that I buy myself.
This is why I earlier said I don't feel tired at all during the day. At the gym though, things get tiring after the hour mark. Perhaps I say that because at one point I could do two hours at the gym and not flinch, but I was also on 4x what I am eating now then!
Anyways, I think an extra 200-300 cals a day for an extra 4-6 weeks won't hurt. Worth a shot.0 -
Hey,
Sounds like me when I was on a nice long long long plateau.. I am shorter, weigh a bit less than you and now eat 1000 more calories than you and still lose. So I am on the same boat of eating more.. like 500+ more calories..
As for your workout, why don't you do a short warm up of running first, then do your weights, then do cardio if your going to do it all in 1 day.. Don't do a big cardio session before weights, you want the energy for that before cardio.0
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