I'm SO tired all the time. Please help me narrow down the problem.
trustymutsi
Posts: 174 Member
Before I get into the problem, let me give you my current status:
I'm a 46 yr old male, 208.4 lbs, 6' 1.5". My BF% is 24-25.
I want to get down to 180 lbs. More importantly, I want my BF% down so I lose my belly fat. I'd also like to have some muscles and have a decent toned build, if not a little more than that.
For the last three months I've been doing strength training at the gym. I started from a beginner, and I've been upping the amount I can lift pretty decently the last 2 months, but this most recent months I'm starting to stall out. I'm just not able to get past a certain lifting weight.
I'd like to say it's because I'm eating at a deficit, but after the first month I just started screwing up my diet and eating whatever. I WAS eating about 180g of protein a day, tried to have less than 100g of carbs, and the rest was fat. Calories were at 1800. Keep in mind, I'm VERY sedentary besides the lifting and occasional walk. Besides that I'm sitting at work or sitting at home.
I've been cycling from binging to trying to eat right to binging again. I've only had 1-2 good solid days of counting calories and staying on my macros in the last month or so.
I have not been eating a lot of fruits and vegetables, I'm not sleeping enough (averaging 5-6 hours a night), and not drinking enough water. The last two nights I've finally gotten at least 7.5 hours, but it will probably take another week of good sleep to catch up maybe?
So for the last 3 weeks or so I've just been exhausted. It's been especially bad since I've noticed I'm not making any advancements on how much weight I can lift.
I've also been getting headaches a lot. At least once a week, if not twice.
Feeling this tired, and with the headaches, I just want to eat whatever when I get home. I can do great for breakfast and lunch, but when I get home I'm exhausted and just eat horribly. I'm too tired to bother keeping track of anything.
I'm trying to get back on track and start doing this:
1,850 calories per day.
140-180g protein
130-150g carbs
8 hours of sleep a night
No more sugar
Get enough water
Go crazy with fruits and vegetables
Any advice? Should I just focus on. no sugar and more sleep first, or give it the old college try and get everything right? It's just really tough being so exhausted.
Also, should I screw the deficit and go maintenance?
Thanks for ANY feedback!
*EDIT*
I should have also added that I've seen doctor. They could find anything in my blood work. He suggested exercise and eating right, which I've been trying to do.
I'm a 46 yr old male, 208.4 lbs, 6' 1.5". My BF% is 24-25.
I want to get down to 180 lbs. More importantly, I want my BF% down so I lose my belly fat. I'd also like to have some muscles and have a decent toned build, if not a little more than that.
For the last three months I've been doing strength training at the gym. I started from a beginner, and I've been upping the amount I can lift pretty decently the last 2 months, but this most recent months I'm starting to stall out. I'm just not able to get past a certain lifting weight.
I'd like to say it's because I'm eating at a deficit, but after the first month I just started screwing up my diet and eating whatever. I WAS eating about 180g of protein a day, tried to have less than 100g of carbs, and the rest was fat. Calories were at 1800. Keep in mind, I'm VERY sedentary besides the lifting and occasional walk. Besides that I'm sitting at work or sitting at home.
I've been cycling from binging to trying to eat right to binging again. I've only had 1-2 good solid days of counting calories and staying on my macros in the last month or so.
I have not been eating a lot of fruits and vegetables, I'm not sleeping enough (averaging 5-6 hours a night), and not drinking enough water. The last two nights I've finally gotten at least 7.5 hours, but it will probably take another week of good sleep to catch up maybe?
So for the last 3 weeks or so I've just been exhausted. It's been especially bad since I've noticed I'm not making any advancements on how much weight I can lift.
I've also been getting headaches a lot. At least once a week, if not twice.
Feeling this tired, and with the headaches, I just want to eat whatever when I get home. I can do great for breakfast and lunch, but when I get home I'm exhausted and just eat horribly. I'm too tired to bother keeping track of anything.
I'm trying to get back on track and start doing this:
1,850 calories per day.
140-180g protein
130-150g carbs
8 hours of sleep a night
No more sugar
Get enough water
Go crazy with fruits and vegetables
Any advice? Should I just focus on. no sugar and more sleep first, or give it the old college try and get everything right? It's just really tough being so exhausted.
Also, should I screw the deficit and go maintenance?
Thanks for ANY feedback!
*EDIT*
I should have also added that I've seen doctor. They could find anything in my blood work. He suggested exercise and eating right, which I've been trying to do.
0
Replies
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I'd see a doctor6
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No one here can give you medical advice. Get your blood sugar checked and sorted out.4
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If you want to continue to lose weight, you will have to eat at a deficit. Something has got to give. Take it one thing at a time. I can't be bothered with scheduled exercise at this time so I only focus on the calorie count. Honestly, I don't even pay attention to the macros. Its too finicky for me especially since I don't have a body composition goal in mind beside weighing less and being able to move easier. Get enough sleep, eat enough, move enough, interact with others enough and don't be so hard on yourself.6
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I’d see a doctor, tell them everything you’ve said, and ask if you could have sleep apnea.3
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you just listed the problem. youre not getting enough sleep and your eating junk11
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Headaches could be down to not drinking enough water, you can tell from your urine how hydrated you are if it's darker than pale yellow, then that could be your issue, not sleeping properly or for long enough is also going to have an impact on your energy levels and consequently your evening cravings/lack of caring.
Probably worth getting checked out at the docs as well if this has been an ongoing issue, to rule out a deficiency of some sort or underlying health problem.2 -
TavistockToad wrote: »I'd see a doctorNo one here can give you medical advice. Get your blood sugar checked and sorted out.
Seriously, see a doctor. Make sure nothing is wrong with you. Also quitting sugar could easily make you feel worse, I know when I quit sugar I felt like crap for quite a while. I would just try and be as healthy as possible and see a doctor asap, then go from there.2 -
I would start with being a lot more kind to yourself. You are doing so much now to improve your health. You have to give it time and not go all-in.
I would prioritize this:
Get enough sleep
Stick to the calorie goal MFP gave you
Plan your meals so they are both balanced and varied, and consist of food you like. This will most likely produce meals that give you enough protein, and meals you'll actually eat.
Get moving, any way you like.
Drink water until you're not thirsty.
I would put this on hold:
Aiming for a specific protein or carb goal
Cutting sugar
Extreme fruit and veg intake
Overdo exercise.9 -
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tinkerbellang83 wrote: »Headaches could be down to not drinking enough water, you can tell from your urine how hydrated you are if it's darker than pale yellow, then that could be your issue, not sleeping properly or for long enough is also going to have an impact on your energy levels and consequently your evening cravings/lack of caring.
Probably worth getting checked out at the docs as well if this has been an ongoing issue, to rule out a deficiency of some sort or underlying health problem.
My urine is usually pale lately, so I think I've been good on the water.1 -
trustymutsi wrote: »tinkerbellang83 wrote: »Headaches could be down to not drinking enough water, you can tell from your urine how hydrated you are if it's darker than pale yellow, then that could be your issue, not sleeping properly or for long enough is also going to have an impact on your energy levels and consequently your evening cravings/lack of caring.
Probably worth getting checked out at the docs as well if this has been an ongoing issue, to rule out a deficiency of some sort or underlying health problem.
My urine is usually pale lately, so I think I've been good on the water.
In which case definitely go get yourself checked out again at the docs.3 -
You've only been lifting a short period of time, this doesn't mean progress is always upping the weight every week. Can be more reps, more sets ect. It's not a weekly/ monthly thing eventually you take longer and longer to progress (IMO or in my experience)
From the sounds of it you're exhausted because you're lacking recovery (sleep). Get more sleep and you'll feel better, you'll also allow your body to recover from the work it's doing which would allow for more progress in the gym.3 -
DeadliftsAndSprinkles wrote: »trustymutsi wrote: »
Can I ask if they tested both your iron and ferritin? If they were trying to rule out anemia or high iron (the symptoms are basically the same) they need to have tested both.
Yes, they tested those as well.
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Tedebearduff wrote: »You've only been lifting a short period of time, this doesn't mean progress is always upping the weight every week. Can be more reps, more sets ect. It's not a weekly/ monthly thing eventually you take longer and longer to progress (IMO or in my experience)
I never thought of it that way. I was so spoiled by my initial gains that I kept expecting it
I really think sleep is one of the major issues, after the feedback I've been getting.1 -
I honestly don't know about you personally, but I can say that I get headaches when I'm sleep deprived. They don't go away until I get at least 7 hours of sleep. My workouts and recovery suffer when I don't get enough sleep. When I'm eating at a deficit and also trying to be consistent with my workouts, I absolutely have to be getting enough sleep to have the energy to function. I would say work on your sleep issues, try melatonin, force yourself to go to bed earlier and turn off the electronics, etc. if you doctor has cleared you of everything else.4
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Try only working on that then - get 8 hours of sleep and leave the rest alone for a while.1
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Yeah, I'm starting to feel kinda stupid for even posting this. I guess sleep was the obvious problem.
Duh.
I'll primarily focus on sleep, and once I'm feeling better start to tick off the other boxes (calories, protein, etc...) although I think I'll also focus on upping my fruits and veggies and other healthy foods.
Thanks to everyone for their patience and feedback.11 -
trustymutsi wrote: »Tedebearduff wrote: »You've only been lifting a short period of time, this doesn't mean progress is always upping the weight every week. Can be more reps, more sets ect. It's not a weekly/ monthly thing eventually you take longer and longer to progress (IMO or in my experience)
I never thought of it that way. I was so spoiled by my initial gains that I kept expecting it
I really think sleep is one of the major issues, after the feedback I've been getting.
It is
that's when your body repairs it's self/ the purpose of sleep.
You'll have newbie gains for a year or 2 honestly, after that it really slows down but you look better and better depending on your effort/sleep/food (IMO)
Also I'd adjust 1 thing at a time, that way you're aware of what exactly works for you. Doing a college is kind of difficult to tell. Like deciding to take 10 different supplements all at once .. all for the first time.. how would you know which ones work and which are a waste of money? if you got sick how would you know which one got you sick. - just my opinion/ advice from my personal experience.2 -
I agree that you need to stop expecting consistent gains in your lifting, especially when you're eating at a deficit and sleep deprived.
IMHO the order of importance you probably need to deal with:
1. Prioritize sleep, this could easily be causing all of your problems.
2. Ease off your macro watching and try to get more nutritious foods in your calorie goal.
3. Maybe give yourself a bit of a workout break. Don't push to increase weight, just focus on maintaining until you get the exhaustion figured out.
4. What kind of a program are you working? Are you getting adequate rest days?
Hope you start feeling better!7 -
trustymutsi wrote: »Yeah, I'm starting to feel kinda stupid for even posting this. I guess sleep was the obvious problem.
Duh.
I'll primarily focus on sleep, and once I'm feeling better start to tick off the other boxes (calories, protein, etc...) although I think I'll also focus on upping my fruits and veggies and other healthy foods.
Thanks to everyone for their patience and feedback.
Sometimes you need another perspective to see the obvious.
Sounds like your plan going forward is a good one.3 -
Keep this simple.
You're tired - get more sleep. Prioritize it.
You're being too aggressive in this process. Either lose fat or build muscle. This requires months of cutting & bulking or attempting a recomposition, which takes months/years, not days/weeks.
Build your deficit to a more manageable level or move to maintenance and take a "break" for a week. For the strength training I recommend taking a deload week and work your way back up.
This is a life long pursuit. Check your pace.9 -
I agree that you need to stop expecting consistent gains in your lifting, especially when you're eating at a deficit and sleep deprived.
IMHO the order of importance you probably need to deal with:
1. Prioritize sleep, this could easily be causing all of your problems.
2. Ease off your macro watching and try to get more nutritious foods in your calorie goal.
3. Maybe give yourself a bit of a workout break. Don't push to increase weight, just focus on maintaining until you get the exhaustion figured out.
4. What kind of a program are you working? Are you getting adequate rest days?
Hope you start feeling better!
The only thing I would add to this ^^^ would be to maybe increase your calorie goal for a week or two, until you start getting back to yourself. The reason is because of the mention of cycling between trying to be "perfect" and bingeing. Also, stop aiming for perfection. Aim for good enough. It will take a lot of stress off of what you are doing.7 -
I agree that you need to stop expecting consistent gains in your lifting, especially when you're eating at a deficit and sleep deprived.
IMHO the order of importance you probably need to deal with:
1. Prioritize sleep, this could easily be causing all of your problems.
2. Ease off your macro watching and try to get more nutritious foods in your calorie goal.
3. Maybe give yourself a bit of a workout break. Don't push to increase weight, just focus on maintaining until you get the exhaustion figured out.
4. What kind of a program are you working? Are you getting adequate rest days?
Hope you start feeling better!
I'm doing MedX strength machines at the gym. The circuit I'm doing covers pretty much all my muscle groups. I do it three days a week, with at least one day break in between.
I like the list you made. I'll try to stick to that, although I have OCD tendencies, so it will be hard to not try and be a perfectionist. It's especially bad with macros. I can go crazy over that stuff. Especially with all the different advice out there. Some people say go 1g of protein per lb you weigh, and then go high carb, others say low carb high fat. It's very confusing because they all seem sincere and have success with what they're doing. I guess I need to discover what works best with my body type.
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Keep this simple.
You're tired - get more sleep. Prioritize it.
You're being too aggressive in this process. Either lose fat or build muscle. This requires months of cutting & bulking or attempting a recomposition, which takes months/years, not days/weeks.
Build your deficit to a more manageable level or move to maintenance and take a "break" for a week. For the strength training I recommend taking a deload week and work your way back up.
This is a life long pursuit. Check your pace.
Awesome points. Thanks. I do try and hurry the process, and then burn out.
What do you think of me going up to 2,000 calories/day?
Also, when deloading, how much less weight should I lift?0 -
nutmegoreo wrote: »I agree that you need to stop expecting consistent gains in your lifting, especially when you're eating at a deficit and sleep deprived.
IMHO the order of importance you probably need to deal with:
1. Prioritize sleep, this could easily be causing all of your problems.
2. Ease off your macro watching and try to get more nutritious foods in your calorie goal.
3. Maybe give yourself a bit of a workout break. Don't push to increase weight, just focus on maintaining until you get the exhaustion figured out.
4. What kind of a program are you working? Are you getting adequate rest days?
Hope you start feeling better!
The only thing I would add to this ^^^ would be to maybe increase your calorie goal for a week or two, until you start getting back to yourself. The reason is because of the mention of cycling between trying to be "perfect" and bingeing. Also, stop aiming for perfection. Aim for good enough. It will take a lot of stress off of what you are doing.
I'm think of raising it to 2,000. Or should I go more? My maintenance amount seems to be 2,300.
Heck, maybe I should take this opportunity to see what my maintenance calories are, as I've never really found out by trial and error.
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When it comes to the fruit and veg, try not to make it a tough rule, just say you'll eat a vegetable or fruit at or with every meal. Sometimes you're gonna eat a raw carrot because you just can't be bothered but it counts. Eventually that becomes habit and you move on from there.2
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trustymutsi wrote: »nutmegoreo wrote: »I agree that you need to stop expecting consistent gains in your lifting, especially when you're eating at a deficit and sleep deprived.
IMHO the order of importance you probably need to deal with:
1. Prioritize sleep, this could easily be causing all of your problems.
2. Ease off your macro watching and try to get more nutritious foods in your calorie goal.
3. Maybe give yourself a bit of a workout break. Don't push to increase weight, just focus on maintaining until you get the exhaustion figured out.
4. What kind of a program are you working? Are you getting adequate rest days?
Hope you start feeling better!
The only thing I would add to this ^^^ would be to maybe increase your calorie goal for a week or two, until you start getting back to yourself. The reason is because of the mention of cycling between trying to be "perfect" and bingeing. Also, stop aiming for perfection. Aim for good enough. It will take a lot of stress off of what you are doing.
I'm think of raising it to 2,000. Or should I go more? My maintenance amount seems to be 2,300.
Heck, maybe I should take this opportunity to see what my maintenance calories are, as I've never really found out by trial and error.
Why not give yourself a range? Set up fats and proteins as minimums, and then for calories aim for between 2000 and 2300. Just for a couple weeks. That will give you time to explore foods and how they effect you (some people feel draggy on lower carb, particularly if they are working out, others are fine with it).
I found this particularly helpful when I started:
https://community.myfitnesspal.com/en/discussion/1080242/a-guide-to-get-you-started-on-your-path-to-sexypants/p1
I know it's difficult when you are aiming for perfect, and being off drives you a little batty, but at the same time, learning to let go of some of that was among some of the best things I did during this process.
Focus on what you are gaining, rather than on giving up stuff. Work in an extra serving or two of veggies per day rather than cutting out all sugar (which would make me want to kick kittens). The all or nothing mentality (which I also struggle with) has caused so much grief over the years. Take a breath step back a bit and really think about your end goal. Doing something good enough daily will get you further ahead than doing it perfectly 10% of the time (based on 3 perfect days in a month). Does that make sense?4 -
nutmegoreo wrote: »trustymutsi wrote: »nutmegoreo wrote: »I agree that you need to stop expecting consistent gains in your lifting, especially when you're eating at a deficit and sleep deprived.
IMHO the order of importance you probably need to deal with:
1. Prioritize sleep, this could easily be causing all of your problems.
2. Ease off your macro watching and try to get more nutritious foods in your calorie goal.
3. Maybe give yourself a bit of a workout break. Don't push to increase weight, just focus on maintaining until you get the exhaustion figured out.
4. What kind of a program are you working? Are you getting adequate rest days?
Hope you start feeling better!
The only thing I would add to this ^^^ would be to maybe increase your calorie goal for a week or two, until you start getting back to yourself. The reason is because of the mention of cycling between trying to be "perfect" and bingeing. Also, stop aiming for perfection. Aim for good enough. It will take a lot of stress off of what you are doing.
I'm think of raising it to 2,000. Or should I go more? My maintenance amount seems to be 2,300.
Heck, maybe I should take this opportunity to see what my maintenance calories are, as I've never really found out by trial and error.
Why not give yourself a range? Set up fats and proteins as minimums, and then for calories aim for between 2000 and 2300. Just for a couple weeks. That will give you time to explore foods and how they effect you (some people feel draggy on lower carb, particularly if they are working out, others are fine with it).
I found this particularly helpful when I started:
https://community.myfitnesspal.com/en/discussion/1080242/a-guide-to-get-you-started-on-your-path-to-sexypants/p1
I know it's difficult when you are aiming for perfect, and being off drives you a little batty, but at the same time, learning to let go of some of that was among some of the best things I did during this process.
Focus on what you are gaining, rather than on giving up stuff. Work in an extra serving or two of veggies per day rather than cutting out all sugar (which would make me want to kick kittens). The all or nothing mentality (which I also struggle with) has caused so much grief over the years. Take a breath step back a bit and really think about your end goal. Doing something good enough daily will get you further ahead than doing it perfectly 10% of the time (based on 3 perfect days in a month). Does that make sense?
This is great. It's funny, I never thought of using a calorie range. I'm SO black and white!
And that link was super helpful!
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trustymutsi wrote: »nutmegoreo wrote: »trustymutsi wrote: »nutmegoreo wrote: »I agree that you need to stop expecting consistent gains in your lifting, especially when you're eating at a deficit and sleep deprived.
IMHO the order of importance you probably need to deal with:
1. Prioritize sleep, this could easily be causing all of your problems.
2. Ease off your macro watching and try to get more nutritious foods in your calorie goal.
3. Maybe give yourself a bit of a workout break. Don't push to increase weight, just focus on maintaining until you get the exhaustion figured out.
4. What kind of a program are you working? Are you getting adequate rest days?
Hope you start feeling better!
The only thing I would add to this ^^^ would be to maybe increase your calorie goal for a week or two, until you start getting back to yourself. The reason is because of the mention of cycling between trying to be "perfect" and bingeing. Also, stop aiming for perfection. Aim for good enough. It will take a lot of stress off of what you are doing.
I'm think of raising it to 2,000. Or should I go more? My maintenance amount seems to be 2,300.
Heck, maybe I should take this opportunity to see what my maintenance calories are, as I've never really found out by trial and error.
Why not give yourself a range? Set up fats and proteins as minimums, and then for calories aim for between 2000 and 2300. Just for a couple weeks. That will give you time to explore foods and how they effect you (some people feel draggy on lower carb, particularly if they are working out, others are fine with it).
I found this particularly helpful when I started:
https://community.myfitnesspal.com/en/discussion/1080242/a-guide-to-get-you-started-on-your-path-to-sexypants/p1
I know it's difficult when you are aiming for perfect, and being off drives you a little batty, but at the same time, learning to let go of some of that was among some of the best things I did during this process.
Focus on what you are gaining, rather than on giving up stuff. Work in an extra serving or two of veggies per day rather than cutting out all sugar (which would make me want to kick kittens). The all or nothing mentality (which I also struggle with) has caused so much grief over the years. Take a breath step back a bit and really think about your end goal. Doing something good enough daily will get you further ahead than doing it perfectly 10% of the time (based on 3 perfect days in a month). Does that make sense?
This is great. It's funny, I never thought of using a calorie range. I'm SO black and white!
And that link was super helpful!
Awesome. Now get some sleep and let us know how it goes.2 -
Just to go off on a tangent I haven't seen mentioned: You have a bunch of symptoms - for a lack of a better term - that can be signs of undereating, or signs of unresolved behavioral issues. I'm talking about the exhaustion, headaches, binges, etc.
I suspect that all are correct that sleep is your key issue. But I think the idea of a 2-week maintenance break is a good one, as is deload for the weight training, alongside the sleep. After that, I'd endorse your idea of eating at 2000 (or 2000 plus 50% of exercise) for a while, like maybe a month.
You haven't been able to stick to a calorie deficit long enough to see whether the calculator-estimated TDEE/NEAT is accurate for you or not. So, going for 0.5-1 pound a week for a bit may help you figure out whether part of the problem really is insufficient intake (i.e., if you see loss > 0.5 pound a week on what is theoretically 0.5 pound a week deficit), and - with the sleep - give you something do-able enough that you can start to groove in some good eating behaviors more easily. If your loss rate at 2000 isn't excessive, you always have the option of cutting a bit more, with better habits in play to support you.
You really probably don't want to be losing more than that 0.5-1 pound a week, anyway, at your current weight, with only 20 pounds to lose, and strength/muscularity goals besides.
(I'm a 5'5" 130-something pound 62-year-old woman, sedentary outside of intentional exercise. I lose slowly - half a pound a week, maybe a bit less - at 1850 calories + 100% of exercise (2100-2300 gross most days). I'd admit I'm a darned good calorie burner for my demographic for some reason, but you could turn out to have a higher than average intake requirement, too, even though it's rare. There's no reason to target a quick loss rate, when you're already having compliance problems, and don't have a track record to know whether the estimates are right for you or not). Take a break, then a slow on-ramp to improvements, I'd suggest.
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