I neeeed energy - help please!

it's all in your head. i have almost the same schedule, up at 430am, leave at 515am, work from 6a-6p, home by 7ish. bed time is usually no later then 10pm. i usually have enough energy through out the day, and a little left over in the tank to do a work out when i get home. i do this for 3-4 days in a row, have a couple of days off, then i have 3-4 night shifts, a couple of days off, etc etc.

just got to eat right, get enough sleep at night, drink plenty of water, and start working out when you can. energy filled snacks, like a trail mix can help out.

also, i used to be a big "i'm dragging *kitten* at 3pm so let me get a soda" person, and i read somewhere that an apple has the same amount of energy that a soda has. whether that is true or not, i replaced my 3pm soda with an apple, and it seems to help.

then again, it all might be in my head.

I would suggest that you try to get out during the day (at lunchtime?) for a walk/jog if possible even if it is for 10-15 mins - this will defo give you a bit more energy and the feel good hormones will come out to play! Also, I had a look at your diary and you might not be eating enough - which you have already recognised which is great! Try increasing by a couple of hundred a day to start with and see how you go.

There are some great threads on here about how to work out how many cals you should be eating. I have recently been advised the following:

Get your BMR (from tools on MFP or from fat2fit.com)

Then work out your TDEE which is BMR x activity level and the multipliers are as follows:

If you are sedentary (little or no exercise) BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) BMR x 1.9

Your TDEE less 20% should be the calorie intake you are aiming for per day. If you workout then you should only eat back exercise calories so that you at least NET your BMR.

My example is
BMR = 1384
I am moderately active so my TDEE is 1384 x 1.55 = 2145

2145 less 20% = 1716 which is my calorie goal

If I burn more than 332 cals then I would eat some back to NET my BMR.

I hope this makes sense!! I learned all this just this week and it is difficult to get my head around eating 1700 calories a day but I am giving it a go!

Also, have you tried Berocca supplement? I drink a Berocca every morning as I was suffering from an "afternoon slump" and this has helped!

Good luck

Mel x

How tall are you?
How often do you work out?

How tall are you?
How often do you work out?

Maldivesbeach - TRUST this guy.....

Helloitsdan (he and his group are awesome) and his group of MFP buddies can run some numbers for you based on some information (BMR, TDEE, etc) and it will GREATLY help you...

BTW, sent you a private message

I would suggest that you try to get out during the day (at lunchtime?) for a walk/jog if possible even if it is for 10-15 mins - this will defo give you a bit more energy and the feel good hormones will come out to play! Also, I had a look at your diary and you might not be eating enough - which you have already recognised which is great! Try increasing by a couple of hundred a day to start with and see how you go.

There are some great threads on here about how to work out how many cals you should be eating. I have recently been advised the following:

Get your BMR (from tools on MFP or from fat2fit.com)

Then work out your TDEE which is BMR x activity level and the multipliers are as follows:

If you are sedentary (little or no exercise) BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) BMR x 1.9

Your TDEE less 20% should be the calorie intake you are aiming for per day. If you workout then you should only eat back exercise calories so that you at least NET your BMR.

My example is
BMR = 1384
I am moderately active so my TDEE is 1384 x 1.55 = 2145

2145 less 20% = 1716 which is my calorie goal

If I burn more than 332 cals then I would eat some back to NET my BMR.

I hope this makes sense!! I learned all this just this week and it is difficult to get my head around eating 1700 calories a day but I am giving it a go!

Also, have you tried Berocca supplement? I drink a Berocca every morning as I was suffering from an "afternoon slump" and this has helped!

Good luck

Mel x

This=success

Do this!

How tall are you?
How often do you work out?

Im 5 foot 4 - and i workout sparingly. Sometimes can be 4 times a week..others none! x

BMR 1363
TDEE 1874


Lifting weights takes priority over cardio.

Set MFP to 1500 a day.
Dont eat back calories.
Lift weights 3 times a week for appx 20-60 mins and walk 3-4 times a week for 20-40 mins.

Enjoy your fat loss.

bump

Try a B12 tablet.

Hi Helloitsdan ...i have heard that you are great at calculations, please could you advise me.

BMR 1364

TDEE 2114.2 - 20% = 1691.36 CALORIE GOAL.

Do i eat back some calories burned from work out?? or not.
I have struggle to lose weight since January, i have lost 8 lbs in total and have a permanent plateau.
I am on Level 2 , day 2 of 30 day shred, losing inches but the scale will not move....yet????
I started MFP in March...and was on 1200 calories.

Any advise will be greatly appreciated...Thank you ))

Only eat back exercise calories to NET at least your BMR - i.e. if you burn more than 327 cals then eat enough back so you net 1364. You have similar stats to me and this is what i do and it is working!!

Hi Melanie,


Thank you so much for replying, i appreciate it very much.

I will do that for sure

Well done on your weight loss and hope you get to your goal very soon )

Ellie