Week 3 and I am tired

I have returned after 10  or more years away from the gym.  I have returned with a vengeance.  2 to 3 days group classes  and 5 days rotation body parts lifting.  I am tired.  I am also sore all over. Well, actually my legs feel good today.

I am also slacking at recording my night calories because I am tired. Old ingrained habits are hard to break.  If I had to guess I would say I am only eating around 1300 to 1400 calories.  Maybe that is why I am so tired.  I have gone for years and years not eating during the day and now I find myself trying to minimize my food intake during the day. I think I have it all wrong, but I just cannot seem to visualize eating 1500 to 1600 calories a day and still loosing weight.  GI Jane had me eating close to 2000 if I remember correctly and that really blows my mind.  Any thoughts out there? 

Eat more.  If you're doing that much exercise, you need fuel to keep yourself going.  I know you want to go great guns and accomplish a lot, and you are doing that, so kudos to you.  However, you must nourish yourself properly so you can continue to ask your body to do all that you're asking of it now.

2000 calories doesn't sound like so much given all the exercise you're doing, depending on your height and current weight.  I can speak for myself that I was able to lose (a lot of) weight eating around 1700 cals/day and using exercise to give me my deficit. 

Thank you so much for your post.  I will take your advice and it is very encouraging to hear that you were able to eat so many calories and loose weight.  I am a little worried that my body wants to do the starvation mode even though it seems like i am eating more.  I know GI Jane knows what she is talking about I am just having trouble with it - old school i guess.  I know one thing for sure - being this tired will not make going to the gym fun or easy.  I am already at 800 calories for today and that is a lot for me @ this time of the day, but I am going to eat lunch and I will shoot for 1600  or more calories for today and do that for awhile.  Thanks!!!

tuff-n-nuff would you take a road trip on half a tank of gas? Thats what you're trying to do right now, I only work out 3 times a week and I'm trying to consume atleast 1700 calories. You can do it lady just hang in there. In the book we're reading NROLFW it talks about about seeing how your body responds to certain amounts of calories and to increase or decrease them as needed.

If it's really been ten years since you were last in the gym, your body has long ago forgotten what that kind of work is like, which is why you're tired and sore all over! Fitness isn't a race, so take a day off and let your poor body recouperate a little.

I agree, take a day off and EAT MORE!! I'm not sure what your stats are exactly, but I know when I am working out I need to eat closer to 1900-2000 calories...and I am still losing weight. What is your calorie deficit right now? Try to keep it around 500-700, you will still lose weight, don't worry!

I agree- eat more! I tried to do 1200-1300 calories a day with a pretty rigorous workout schedule (2 hours 6 days a week). I found that within a couple weeks, I couldn't move, couldn't get my other work done, and was generally just exhausted. I upped myself to 1600, and that seems to be a much better level for me, even if I do lose weight slower. Even now, I think I might be at the low end of my body's tolerance- I'm thinking about adding another 100 every day.

Another tip I'd suggest- have carbs about an hour before you workout- this will give you quick energy needed for a workout. Afterwards, however, make sure you pack down the protein to help your muscles repair faster. I always crave bread right after a workout, but I've slowly started training myself to reach for the tuna salad or something instead. I really do feel a lot better after the fact. Good luck!

it sounds like you are suffering from a mild case of OTS (over-training syndrome) which occurs when someone works out beyond their body's ability to recover.

One of the main reasons your body is having trouble recovering is that the digestive and nutritional delivery systems of the body are creatures of habit so now that the are getting food in the day after years of not, they probly arent being very efficient with the nutrients you give them during this time. You have also probly got your metabolism seriously confused. You MUST START eating 6-8 times a day as evenly spaced as possible. All you have to do is eat a meal 1/3 at a time. then save it for an hour or so then eat the next third, repeat. You might even want to consider doing a metabolism shock, where you eat ALOT of calories, long enough to make the body think that might be the new norm, then go back to a more normal diet. People who have had very slow metabolic rates have had succes with this.

Last if you would please state your goal (weight loss, strength increase, whatever) I would like to help you maybe tweak you routine to fit exactly what you need.

I really do believe you are on the money there. The trip analogy is a good one.  I am going to work on increasing my calories and with healthy food!! thanks for the encouragement and the words of wisdom.

Original Post by luckguy67:

it sounds like you are suffering from a mild case of OTS (over-training syndrome) which occurs when someone works out beyond their body's ability to recover.

One of the main reasons your body is having trouble recovering is that the digestive and nutritional delivery systems of the body are creatures of habit so now that the are getting food in the day after years of not, they probably aren't being very efficient with the nutrients you give them during this time. You have also probably got your metabolism seriously confused. You MUST START eating 6-8 times a day as evenly spaced as possible. All you have to do is eat a meal 1/3 at a time. then save it for an hour or so then eat the next third, repeat. You might even want to consider doing a metabolism shock, where you eat ALOT of calories, long enough to make the body think that might be the new norm, then go back to a more normal diet. People who have had very slow metabolic rates have had success with this.

Last if you would please state your goal (weight loss, strength increase, whatever) I would like to help you maybe tweak you routine to fit exactly what you need.

 You are making a lot of sense to me.  Right now I am 196 pounds at 5'6".  I am not  efficient on diet and nutrition because all I have ever known is a strick and drastic low carb approach or not eating all day and eating dinner at night.  Usually so hungry that I eat what is easy i.e. pasta. I am uneducated!!

Currently an average day of food looks like Oatmeal in the morning, a low car Eas protein drink for a snack or maybe a protein bar .  Lunch was  a salad, maybe an apple for a snack and the cereal for dinner or a salad or chicken and a veggie. Then sugar free pudding for a snack.

Typical work out.  Lunch 30 minutes of cardio usually 15 on treadmill and 15 on bike.  I have recently stopped doing the lunch routine.  Monday nights kickboxing aerobics.  Tuesday Back and shoulders at least 3 different exercises for each.  Starting at a medium weight progressing with more weight each set usually 3 sets for each.  Wednesday night off but want to do another kickboxing aerobics class.  Thursday would be 30 minutes cardio and then as tonight legs and biceps with the same approach just mentioned.  Friday Chest and tris. Saturday cardio dance class and upper body, Sunday upper body Monday cardio. 

That is basically what I am doing.  Last night I rested and ate like a pig.  This morning there was a jump on the scale.

The last 2 days I have eaten at Subway for lunch - but I really don't think that is then way to go.

My goals are to greatly reduce a very high percentage of body fat.  To build muscle and to drop back to a size 6 or 8.  I know at 51 some people think that that is ridiculous but I am not one of those people.  I also want to start riding my horses again which I gave up from smoking and then afterwards because of the weight and lack of flexibility and reflexes.  Overweight robs a lot.

Anyway I think that sums it up. I appreciate any advice you can give.

Finally I have spent many many years at the gym but it has also been many away.

Hi I totally feel your pain.  I'm 51 and just started working out with my daughter after having not worked out for 2 years it's not getting easier. But I find for me that treadmill workout does it for me.  If I don't do aerobics I feel sluggish. I have to say that since I've been working out I feel more energetic. Maybe it's because I'm feeling better about me or maybe it's the workout it's self. What ever it is it feels good. Don't get me wrong my abs are sore when I laugh but all in all I feel good. Glad to be a part of Calorie Count!

Hey thanks for the post.  I know we can do it and make it happen.  I feel great today and had an awesome work out last night.  I am confident that patience and a letting my body rest once in awhile will get me there!!! It might have days that are difficult - but everyone has their own level of difficulty - just gotta keep going!!! I am in a  very insightful mood today!!! Just ignore me!

Horsing around

I took your advice and that of Meagan and did up my calories yesterday.  I also had some Ak Mack crackers and cheese an hour before the gym.  Great work out last night and today plenty of energy.  Also the scale was kind  this morning.  I'm learning not to rely on that scale!!  As a friend said here at work you gotta feed the machine!!!  This could be fun.

As a small side note - some of the guys who are total animals at the gym are giving me that nod and starting to talk to me.  hmm interesting.

Well it's going on 3 1/2 weeks and I'm feeling stronger and have more energy. I came down with the flu over this past week-end and as bad as I was feeling with a runny nose and sneezing I pushed myself to work out and I'm glad I did I felt better and slept well too. This year no excuses, it's now or never, well at least for now:)

Original Post by tillyrox:

Well it's going on 3 1/2 weeks and I'm feeling stronger and have more energy. I came down with the flu over this past week-end and as bad as I was feeling with a runny nose and sneezing I pushed myself to work out and I'm glad I did I felt better and slept well too. This year no excuses, it's now or never, well at least for now:)

 Hey Girl, I'm glad you are  feeling better!! that must have been some tough workouts to be so sick!!! I was struck by the way you ended your post "well at least for now!!"" I can relate.  But the truth is it seems that everyday that goes by and with evey new thing I learn my resolve to stick with it gets stronger and stronger.  I am really starting to get hooked!!!