Fatigue

[Rissole]

I've been feelin really run down the last week and a half and its been effecting my last couple of work outs. I dont think i'm ova training and i'm getting enough sleep. Maybe i'm missing something in my diet?? any ideas??

 

[Fade]

What is your diet??

 

[Robboe]

Good question Fade (familiar avatar i see)

Also, how many carbs are you taking in a day? is the amount steady from day to day?

are you using Alpha lipoic acid?

 

[Rissole]

I am on a nutrition and weights programe from the austalian natural champ, Mick Moss. 2500 calories a day with all low fat products , Flaxseed oil , 80g protein powder "musashi 85+", all wholemeal pasta and brown rice e.t.c. Have been taking a little liberty on the diet as not to muck the family around too much but am pretty carefull to follow guidelines. Don't know what Alpha lipoic acid is but have been getting good results until tiredness, aslo do cardio 5 days. Weights 2 way splt 3 days a week!

 

[Robboe]

How many carbs exactly?

 

[Fade]

2500? How much do you weigh? How many grams of fat and carbs do you get a day?

2500 is what I need to just maintain. Add working out and I'm in the hole calorie wise.

 

[Rissole]

I'm 5'8" i weigh 182.6 pound i had 22% body fat 4weeks ago and am now 19% with the same weight (my height hasn't changed either ) I'm a bit green at this i dont know how to work out my carbs I can work out my fat but it will take me a bit

 

[Fade]

I figured it out and at 182lbs and 19%bf you need about 2300-2400cals to maintain. That's without working out.

Are you trying to get lean or maintain?

 

[Rissole]

Build muscle but get about 13-14%bf I rekon about 187lbs would be a good weight

 

[Fade]

I say increase your calories with everything protein, carbs, and fat. Eat 6 meals a day...this really helps. This might help your fatigue problem.

I'm at 12% and I decided to bulk up some before I leaned up. It's easier to gain muscle that way than trying to lean and grow at the sametime.

Increase your calorie intake and see how you feel. It'll only take a couple of days to see if that's the problem.

Don't cut the fat totally....more people get fat off too many carbs than too much fat.

 

[Rissole]

Yeah i just spoke to Mick Moss and he said to increase my protein from 80g's to at least 160g's for a start, i've been eating 5 meals a day sometimes 6. Breaki is 2 bowls of porridge with prot. piece of fruit Morn t is 2 cups yogurt with 60g's all bran piece of fruit Lunch is 140g's brown pasta (dry weight) or 70g's brown rice 100g's tuna & as much salad arvo tea is a protien bar dinner is any lean meat rice etc and sometimes a protien shake b4 bed. I think i would struggle to eat much more i'll definatelly start by increasing my protien intake. What about that Alpha lipoic acid Chicken Legs was talkin about??

 

[stephen71]

Start taking a fat burner or drinking coffee.

 

[Rissole]

your not calling me fat are you Shhteven??

 

[Bob Bob]

drink a lot of water

 

[Rissole]

Yeah i've really been trying to down a few litres i've always found it hard though i'm just tryin to force myself to drink. Oh and i'm relly feeling heaps better since i posted this tread Thanx guys