Weakness during workouts

neenajagdev
neenajagdev Posts: 1
in Health and Weight Loss
Hi,

My son is aiming towards fat loss. He is 23 years old and is working out for a month but past week he couldn't workout because he said he felt too weak and wasn't able to push himself.
His workout routine(4 days/week) is:
- 30 min Cardio on Treadmill
- Weights
- 20 min cardio on CrossTrainer
His diet is:
- Morning: Cereal
- After Workout(11AM): Whole grain Pasta + Skimmed chocolate milk
- He skips lunch
- Around 6 PM: 3 Roti(Indian Wheat Bread) + Cooked vegetables.

Would like to know what's exactly wrong?

Replies

  • megaen29
    megaen29 Posts: 95 Member
    To properly fuel ones body you should be eating every three hours. This is so important! Shift focus from eating larger portions three times a day to five smaller portions. I would try to add more vegetables and fruits during the day. This will add carbs to the diet and will help fuel the body, and it means he can eat even more.

    Its good that he is doing both cardio and weights during his exercise routines. Make sure he is getting the proper amount of sleep each night as well as this will aid in overall body repair and will help raise his energy levels too. Hope this helps :)
  • thevoice1973
    thevoice1973 Posts: 55 Member
    Hard to say without any specifics; what does he weigh now, how tall, why the carb heavy diet and no protein except the milk? Does he take vitamins (the diet you point out would be missing many key vitamins and minerals, along with essential amino acids required to repair the body)

    Specifics on the workout would help (speed, distance, time?)
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    If your son is so bothered maybe he should be asking the question himself... He's a big boy now....

    And where is the protein in his diet?
  • AmyRhubarb
    AmyRhubarb Posts: 6,890 Member
    If he's only eating cereal, pasta, chocolate milk, bread and veggies, I doubt he's getting enough protein or calories! No wonder he's feeling weak!
  • sweettoothfairy
    sweettoothfairy Posts: 212 Member
    Looking at meal plan and workout and age of your son,he aint eating enough.Calculate his TDEE and eat TDEE-20% calories evry single day. Being indian I usually cook and eat indian food so look at my diary to get some ideas.
  • rockmama72
    rockmama72 Posts: 815 Member
    He desperately needs protein in that diet. Is he drinking lots of water?
  • craftywitch_63
    craftywitch_63 Posts: 829 Member
    To properly fuel ones body you should be eating every three hours. This is so important! Shift focus from eating larger portions three times a day to five smaller portions. I would try to add more vegetables and fruits during the day. This will add carbs to the diet and will help fuel the body, and it means he can eat even more.

    Its good that he is doing both cardio and weights during his exercise routines. Make sure he is getting the proper amount of sleep each night as well as this will aid in overall body repair and will help raise his energy levels too. Hope this helps :)

    This ^^^

    Eating every three hours or so is important to keep his blood sugar up. When blood sugar drops too low one of the first symptoms is tiredness and weakness. He does need more protein in his diet. Also, is he on any medication? Certain medications can cause a condition called rhabdomyolysis, which, in English, means the muscle is broken down. Statins, like Lovestatin, is a prime culprit (at 23 I'm assuming he's not on cholesterol medication but certain steroids and other medications can cause this as well.)

    If, after adding a few more meals and protein to his diet he continues to feel weak and tired, it might be time for a trip to his doctor.
  • Hozman121
    Hozman121 Posts: 76 Member
    I agree with everyone that pasta and chocolate milk isnt going to cut it. He needs protein since he is lifting. Needs something to rebuild those muscles. Does he eat before he works out...need something in the engine to make it work then eat some good complex carbs mixed with protein after. Also need to eat more...seems awful light in calories.

    Reason I say this is I was doing 1400 calories a day and losing 4-6 lbs every two weeks with out exercise. Now that I am going to the gym and doing something similar to your son I lost 13 lbs but it was water weight and muscle mass because I am not eating enough. I am now eating 1800 calories a day and 150 protein. Body needs food.
  • Graelwyn75
    Graelwyn75 Posts: 4,404 Member
    That diet is not nutritionally adequate for what he is doing, that is why. He needs more protein, whether that be from meat, fish, beans, nuts, seeds, eggs or dairy. There should be vegetables and some fruit in the diet, healthy forms of carbohydrates such as sweet potatoes, oatmeal, wholegrain pasta, wholegrain rice. He also might need a day off from exercise weekly, which is what most people do when they work out regularly and with any intensity. But he does need to properly fuel his body, and that requires a good balance of carbs, fats and protein.

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