HELP, feeling really tired

[jamesh]

Just to give you some history.

I am 33 years old and have been dieting strict since Jan 08 through until now I have lost a steady 2lb per week and have dropped my body fat from about 32% to about 18%, through lifting weights 3 times a week, cardio like running, rowing and cycling both HITT and LISS, and eating really clean foods every 2.5 to 3 hours, I have took a week off now and again to rest my body.

But the problem is I now feel really washed out, tired and almost lazy but I don't want to be. So what is my problem?

Any help is much appreciated.

James

 

[ArnoldsProtege]

Congrats on the decision to change ur life.. uve done a great thing, and made huge improvements. I was in a similar situation, where I was overweight and decided to change, and I have lost about 50 lbs so far and have not looked back. You found a good place to come

As for your problem..That same thing happens to me from time to time, and often the answer is the most obvious; im not getting enough rest or eating enough/ smart. If you are like me, and when you are feeling lazy or tired you decide to just "reward" yourself for previous hard work and take the day off, heres my advice: Suck it up, and decide 100% that you will go to the gym. I dont know howwwww many times I have been working all day, and im tired, or sore, or lazy and I dont want to go to the gym, but then I go, and I feel right back on track. Its ok to take a day or two off when you are burnt out, and your body will thank you, but make SURE that you keep on your routine.

Its important that you keep improving yourself, and noticing fitness changes in your body, as it is the biggest motivater. Just get in the gym, make SURE you are sleeping at least 8 hours, and eat enough food to fuel your body. Good luck, and keep at it!

 

[Built]

Jamesh - a few questions

How much do you weigh and how tall are you?
What are your current macros (calories, grams protein, carb and fat)?

It sounds to me like you are overtraining and undereating - 2 lbs a week for 6 months is a LOT of weight to lose - and a HUGE caloric deficit to run.

 

[VanessaNicole]

Jamesh - a few questions

How much do you weigh and how tall are you?
What are your current macros (calories, grams protein, carb and fat)?

It sounds to me like you are overtraining and undereating - 2 lbs a week for 6 months is a LOT of weight to lose - and a HUGE caloric deficit to run.

I second this. You are overtraining.

You will not feel better until you get some rest. You need to take a week off.

Don't go binge or anything, maintain your diet. Or add a few whole grain servings and an extra fat serving. But get some rest.

I've had problems with overtraining occasionally since I was in highschool. If you keep going like this you will require more and more rest to recover.

I'm sure you'd rather take a week off now than three later.

 

[jamesh]

Hi Built and VanessaNicole,

Thanks for the replies, I did actually just take a week off, and spent 5 days eating more carbs.

I weigh now: 207 pounds down from about 255 in Jan 08, I am eating between 1800 and 2600 calories a day averages to about 2200 cals a day, with about 200g protein, about 70g fat and the rest in carbs, I do eat really clean also.

Thanks
James

 

[Built]

So what's the plan for the rest of the cut?

 

[fufu]

What is your sleep schedule like?

What is your mental wellbeing like?

Do you take any stimulants?

 

[jamesh]

Plan? well maybe you could give me some advice, as for sleep it can be a little all over the place sometimes, mental wellbeing is really good, and stimulants if you mean coffee etc, I have about 3 - 4 cups a day, mostly in the morning.

 

[Gordo]

Plan? well maybe you could give me some advice, as for sleep it can be a little all over the place sometimes, mental wellbeing is really good, and stimulants if you mean coffee etc, I have about 3 - 4 cups a day, mostly in the morning.

2 things that stand out and more than anything, reign in that sleep schedule. It's as important to your cut as the exercise. The hGH release from REM sleep is indispensable in recovery.

Don't forget:
Allergy medicine
colas
preworkout supps (often have caffeine added)
pain relievers
chocolate
cocoa
Is your coffee mug truly 250 ml? Most aren't so 3-4 cups isn't really a cup. It's often QUITE a bit more.

 

[Built]

Plan? well maybe you could give me some advice, as for sleep it can be a little all over the place sometimes, mental wellbeing is really good, and stimulants if you mean coffee etc, I have about 3 - 4 cups a day, mostly in the morning.

Hi Built and VanessaNicole,

Thanks for the replies, I did actually just take a week off, and spent 5 days eating more carbs.

I weigh now: 207 pounds down from about 255 in Jan 08, I am eating between 1800 and 2600 calories a day averages to about 2200 cals a day, with about 200g protein, about 70g fat and the rest in carbs, I do eat really clean also.

Thanks
James

Okay, well, for one, I'd raise your fats some. Protein too if you've a mind to - protein is very satiating, and I eat 200g a day. You're a little bigger than I am.

Now - you seem to like it when your calories fluctuate. How about this: suppose you lift 3 days a week and you carb cycle with average calories at around 2200 like you said.

You could try something like this - all days the same at the "average":

Average daily macros:
215g of protein,
85g of fat, and
144g of carbohydrate,
2,200 calories in total.

...or high and low days, for example, like this:

(3) Lifting/HIIT days:
230g of protein,
85g of fat, and
230g of carbohydrate,
2,600 calories in total.

(4) Rest/SS Cardio days:
204g of protein,
85g of fat, and
80g of carbohydrate,
1,900 calories in total.

Keep in mind there's no magic here, it's just a suggestion I'll offer to you in case it's interesting to you.

And if you'd like an example of how to set up your cardio, read this: Got Built? ? How to do Cardio if you MUST! - there's a sample arrangement at the end that will bring you through your first month. My lifting split is a four-day. If you were running the carb-cycle for four days, something like this could work:

Average daily macros:
211g of protein,
85g of fat, and
148g of carbohydrate,
2,200 calories in total.

(4) Lifting/HIIT days:
217g of protein,
85g of fat, and
217g of carbohydrate,
2,500 calories in total.

(3) Rest/SS Cardio days:
204g of protein,
85g of fat, and
55g of carbohydrate,
1,800 calories in total.

There are a million ways to diet down. Ultimately the one that lets you run a deficit is the one that will work. Just slow it down, okay? Do this right and you only have to do it once.

 

[jamesh]

Thanks Built for the help and advice, I will take all comments onboard.

 

[Jodi]

Overtraining and low calories overtime will wear on your adrenals and cortisol output. As suggested above, cut back on the exercise or take a break and increase your cals for 3-4 weeks. You can do a lot more damage than just feeling lazy if you don't take a break.