calorie intake when resting

Hello, for many months now I've pretty much been training flat out. Weightlifting 4-5 times a week and intense cardio for 1 & 1/2 hours a day everyday. I felt like I had no energy at 1200 calories a day, so I upped them to 1600 for a few days and felt a lot better, but I still lack energy, and feel like I could sleep all the time. I eat clean, healthy foods, lots of protein, oatmeal, EFAs, veggies and fruits, drink piles of water, and supplement with vitamins but I'm still always hungry, tired and weak. Energy drinks and pre-workout drinks don't even have an effect. I thought I'd rest for a few days. Should I eat less on rest days? or eat the same so my body will recover quicker?? I hate resting, and hate missing my weightlifting, but my body feels really heavy....

Hey, I understand you're not wanting to miss any workouts, but it's definitely a good thing that you're listening to your body. If I'm taking a rest day or three, I usually aim to eat the same number of calories, but sometimes I don't have as much of an appetite when not working out. I'm always amazed after taking a small break at how much more I can do at the gym and how much better I feel! I hope you start to get your energy back!

Thank you! I will try my best at resting. The last time I tried to rest I did walking/running intervals uphill for an hour!! So much for resting.. I'm going to try relaxing for a few days, and actually rest this time. I really appreciate your response!!

gobbley:  Definitely listen to your body.  If you are feeling tired, something may need to be tweaked in terms of the food you are eating.  I am wondering if you are getting enough protein--since people who do strength training require a lot of healthy protein.  Also, of course a person lifting weights needs to take a day or two off a week from the lifting.  Yes, I think you should eat the same amount, or very close to it, on the days that you don't lift or exercise.  The body knows and the body talks!  So resting is definitely good.  If after resting a day or two here and there, and you don't get your energy back, I would definitely look at restructuring your daily meal set up.  From everything I have read on numerous exercise--weight lifting--health wellness sites:  eating 6 smaller meals (with a lot of protein in the first one) spaced out during the day is supposed to be one good way of eating.

Thank you for your imput. I eat 6 meals a day, and eat about 150g protein a day. I usually follow a pretty structured meal plan- oats and protein for breakfast, protein shake+fruit after workout, protein+carbs for lunch, protein+healthy fat or fruit mid-afternoon,  meat and veggies+ peanut butter for supper, protein and peanut butter or fat-free yogurt before bed. I do this every day. Do you think I should change it??

Oh yes, do take at least one day off a week!

I train 13-15+ hours a week and ALWAYS take one day off. It prevents me from burning out and getting injured.

I just eat to satisfy my appetite rest day or not. (I don't count calories- I'm not trying to lose).

tryatri:  Good advice.  Seems very intelligent.

gobbley:  I have definitely found out that I can take in more calories, sometimrs a lot more, as long as I exercise intelligently.  I don't know enough to give advice about your diet; but it sure looks healthy, although it seems to me that you could take in more caories than that.

Original Post by gobbley:

Hello, for many months now I've pretty much been training flat out. Weightlifting 4-5 times a week and intense cardio for 1 & 1/2 hours a day everyday. I felt like I had no energy at 1200 calories a day, so I upped them to 1600 for a few days and felt a lot better, but I still lack energy, and feel like I could sleep all the time. I eat clean, healthy foods, lots of protein, oatmeal, EFAs, veggies and fruits, drink piles of water, and supplement with vitamins but I'm still always hungry, tired and weak. Energy drinks and pre-workout drinks don't even have an effect. I thought I'd rest for a few days. Should I eat less on rest days? or eat the same so my body will recover quicker?? I hate resting, and hate missing my weightlifting, but my body feels really heavy....

if you're maintaining, and i assume that you are since you're posting in this forum, then 1600 calories for 1.5 hours of cardio daily is not nearly enough, that is very active in terms of level of physical activity...to give you an idea...

a 30 year old woman, at 5'5 and 130 pounds would burn 2267 a day at very active, i don't know your stats but males, heavier, taller, and younger individuals would need slightly more calories. 

1600 would likely be your maintenance on days with no physical activity.

I am 4'11 and eat around 1900-2000 calories a day and don't work out NEARLY that much and i'm maintaining, so that might explain your lack of energy. Taking a day off though is essential for repair, and maximum gains from your workout!!

Chrissy-

I honestly believe that on 'rest days' there shouldn't be a drastic drop in calories. Sure you don't burn as much as you do on a day where you do a 3 hour workout, but you're muscles are recovering on rest days and repairing themselves. Eating that much less also just screws with eating schedules and make it that much more hectic. (Naturally your not quite as hungry on a rest day, but my calories don't drop more than 400).

Also, sometimes I just can't make up all the calories a day I exercise. Like I'll do an olympic tri, which are quite long, and miss 2-3 meals because of it. Granted, I work on my nutrition a few days prior to get my glycogen levels up, and am sucking on gu the whole time, but rest days help replenish all the glycogen levels.

Thank you so much! You guys are awesome. Everywhere I look on the internet, everyone eats so little and it was killing me. I thought that there was something wrong with me cause I was so hungry all of the time. Since I started eating more, I feel better and I cannot wait for my energy to return so I can go mad again, but with more calories. Hopefully then I'll see more progress. I feel like the more I eat, the leaner I get. I would be super active all day long if my body would let me...I love it. Thank you!!