Feeling Tried

[Blue Eye]

Since i started my diet it was all good but for the last week i have been feeling tired i dont know if i am not eating enough or what. Please Help me out.

Ok Here it is

4:30 am i wake up and get ready for work

6am at work
1 cup oatmeal, 5 boild eggs, and a protein shake

9 am break
protein bar or shake

12 noon Lunch
1 chicken breast, with a salad and some white rice

2.00pm break
1 can tuna and a fruit

3.00pm off work on the way to gym i have a portein shake

6.00pm I eat dinner
1 Chicken breast with mixed veggies and a yogurt.

Before bed a glass of milk

All day i drink 4 litters of water or more. Please let me know what u guys think

[tommik]

might be food coma... i had the crappy/sleepy feeling for almost 3 weeks after i started my cycle.. couldn't really figure out what was going on, someone on the forum pointed me the subject, i decided to decrease calories intake and now i'm having best time in my life.

[Blue Eye]

Well i am taking Lipo 6 along with my diet but i had stoped for a couple days and started up again because i had ran out off it. That might be the effect but i dont know if i should get more food intake or what. I am going to the gym, lifting and doing cardio maybe thats taking alot out of me and i am burning the food so i might start eating more but still want to lose the weight. My goal is to get down to 230 pounds currently i am 256 pounds and 6 foot tall 23 years of age most fat is in the midsection and lower abs area. Let me know what u guys think i should be doing or what i might be doing wrong.

[Blue Eye]

I also need to know what my cal intake should be any websites or links that can help me out.

[Blue Eye]

Just got back from the gym. Had a late one. So I am not feeling tired today but i dont know why i have been tha last week or so. Any comments go adead and give them to me.

[Panzerfaust]

I scanned your diet in about 5 seonds and its no wonder you feel tired. You do know "food" is energy right?

At 256lbs and 6" you should be eating alot more than that.

Since i started my diet it was all good but for the last week i have been feeling tired i dont know if i am not eating enough or what. Please Help me out.

Ok Here it is

4:30 am i wake up and get ready for work
Why dont you eat upon waking up? Unless you are doing Cardio first thing, eat here.

6am at work
1 cup oatmeal, 5 boild eggs, and a protein shake
Why not just go with whites and oats? No need for a shake here IMO.

9 am break
protein bar or shake
Good god..eat something solid

12 noon Lunch
1 chicken breast, with a salad and some white rice
Another carb meal that looks decent but i doubt you need it

2.00pm break
1 can tuna and a fruit
Disgusting and pointless, drop the fruit and add a Fat

3.00pm off work on the way to gym i have a portein shake
Waste of a shake, just down some BCAA'S and an apple

Where is your PWO????

6.00pm I eat dinner
1 Chicken breast with mixed veggies and a yogurt.
You will want a carb here as this is your PPWO and drop the yogurt

Before bed a glass of milk
Milk is for babies and full of sugar, not sure what time this takes place but this would be a good time for a slow burning protein and a fat

All day i drink 4 litters of water or more. Please let me know what u guys think

All in all i say you need to read about a cutting diet. You also need to find out how many kCals you need and adjust your approach to fit your needs. Look up the Harris Benedict Formula to determine your needs. Of course i could do it all for you, but then you wouldn't learn anything.

[Blue Eye]

Ok thanks for the help

[Blue Eye]

Still feeling tired as of now i dont know what it is and also not sleeping good.

[Lavinco]

Still feeling tired as of now i dont know what it is and also not sleeping good.

Well it may be the 4 "litters" of water that you are drinking. "Litters" oh you meant 4 litres of water.

Well here is gonna be some very debatable information, but you may have too much water intake.

It could also be some other areas of your daily routine that I see as well.

First read up on Water Intoxication & Hyponatremia and with that in mind, DON'T underdose yourself either.

http://www.google.com/search?sourcei...6+Hyponatremia

Second, I will freely include a letter I wrote to my sister when she was wanting to get in shape and saw my own success from the knowledge that I learned from here and personal experience.

Also note that I have type 2 diabetes and my diet below came from the "How to cut" thread in this forum.

I was teetering around 180lbs feeling crappy around the time my daughter was born from not eating right or working out for awhile.
I quickly lost 15lbs and had many compliments about the shape I was in. People actually thought I was getting bigger, when infact I was losing weight and looking more defined.

Hope it helps.

Hey Tab,

When Nicole was in the hospital, I was kind of forced to eat crappy food. It started to feel like the bad ole’ days again. I was extremely tired, lightheaded and got bad headaches again. It was a reminder to me how important that diet and exercise really is.

I will just give you my whole routine. You may have to adjust it according to your own schedule. My eating times work well for me. They allow me to make it to my next meal with no problems from unstable sugar levels.

7:00 am. Treadmill on an empty stomach only when I am trying to cut weight 5 days a week for 45-60 minutes. Fast walk, No running. Running will overtrain the legs.

8:30 am. Protein/Carb meal. Take 2 ALA and 1 Biotin pill before meal and 1 Daily vitamin after meal

11:30 am Protein meal with 4 flax seed oil pills.

3:00 pm Vegetable/Protein meal. Pre Workout Meal

5:00 pm Workout

6:00 Protein Shake blended with fruit. Postworkout Nutrition

7:00 pm Carb meal. 2 ALA and 1 biotin pill before this meal.

11:00 pm or before bed I have one more shake and 4 more flax seed oil pills to keep the hunger pains away and feed my muscles as I sleep.

The BASICS-

1. Carbs- Carbs is where your energy is going to come from. Getting the right kind of carbs is very important. Concentrate on low Glycemic Index (GI) carbs. More about that here http://www.glycemicindex.com Low GI foods are going to be whole wheat, oats and nut foods. Stay away from or reduce potato foods if you can.

Stay away from as much sugar as you can. The only time I have found that the body benefits from sugar is right after a workout with your protein shake. Sugar will spike your insulin and insulin shuttles nutrition into the muscles very quickly. My source of sugar comes from the milk and fruit in my shake. I don’t dare use pure sugar as some do because I’m a diabetic and it takes far less sugar for a spike in insulin with me.

2. Protein- You should take in a good portion of your protein in the source of real meals, avoid intaking too many shakes, as real food comes to a better benefit. The list foods with high protein bioavailability is extensive, and I will only cover a few, (Egg whites, Lean steak, Chicken breast, the list goes on forever….).

3. Fats- You need EFA (Essential Fatty Acid) as your fats instead of saturated and trans fats. Good sources of fat are ( Flax Oil, Nuts, Salmon, Olive Oil).

4. The separation of Carbs and Fats- This is a hotly debated issue, but again, in my opinion, an important aspect nonetheless. Remember that it is often when you eat items and with what you eat them that is more important than what you are eating. A mouthful, I know, but stay with me. Remember that when you take in certain carbs, you can spike your insulin levels. If you are taking in fats when your insulin has been spiked, you are allowing the basic laws of physiology to act out, and you allow for a higher propensity for fat storage. Separation is key. My sample diet above will give a good example of how to separate them.


5. Supplements-
ALA is short for Alpha Lipoic Acid and can be found at Walmart and other places. ALA is really a miracle supplement because it helps in so many ways including controlling insulin spikes. For this reason, you should take it BEFORE any meal that is heavy with carbs. Taking it with biotin (a B Vitamin) makes it work so never take it alone and never take ALA any other time except for before heavy carb meals.

The Flax Seed Oil is some of the healthiest fat you can find. Trust me on this one thou, take it in pill form. You will not like the taste of the oil itself. Flax Seed Oil has many benefits too. You can Google this stuff to learn more.


6. Cheating- Cheating is essential. Why? Remember, the body runs on homeostasis, it likes to keep balance. After eating so well after a week, your body begins to adjust, and fat loss over time will not be as rapid if trying to cut. If maintaining your weight, then this does not matter as much. The other extremely important aspect is mental sanity. So many diets crash and fail because people don’t give themselves a chance to breath. Remember, cheating is not an opportunity for you to pillage the entire mall food court. Shoot for a cheat meal, not an all out binge. A fast food value meal can be 2,000 calories. Eat that 3 times on one day, and you’ve consumed 6,000 calories. And that’s not good in any case.

7. Cardio- Cardio and cutting usually go hand in hand. I won't go into specifics about length, other than cardio shouldn't be excessive. 45 minutes to one hour daily should be sufficient, and should be performed on an empty stomach if you are trying to lose weight. If you just want to maintain you weight then I suggest that you do this for your afternoon/evening workout. It is not necessary to workout twice a day like I do above if you are not trying to lose weight.

8. Recipes
http://vgs.diabetes.org/recipe/index.jsp





9. Example Shopping list
I know you like to shop at Walmart too and this is where you have to go to find most of your sugar free stuff. I typically stock up on the following

Whey Protein Powder
Alpha Lipoic Acid
Biotin
Flax Seed Oil Pills
Centrum Daily Vitamins
Strawberries (for shake)
Bananas (for shake)
Pineapple chunks (for shake)
Lettuce Salad mix
Tomatoes
0 Carb FF dressing
1 carb catsup
Sugar free drink mix
Stir fry frozen vegetables
White rice because I cant stand brown rice
Shrimp
Frozen Chicken Breast
Frozen Salmon
Tuna Fish
Turkey slices
Lot’s of eggs
FF Milk
Whole wheat bread
Whole wheat pasta
Prego sauce (Has sugar too but damn it’s good)
Homemade pasta sauce ingredients is better


10. Proper Eating Habits
It took me a while to tune in my diet as I am still learning new stuff all the time. Once you learn it by practicing it, you will find it harder to eat wrong because there will no longer be all that shit food in the house to tempt you. That is if Eric supports you on this which I’m sure he will.

It is ok to consume around 15 grams of sugar per meal if you need to. I myself might only get that much a day on the days I don’t workout. (Remember how I said you can consume more sugar in your post workout shake?) and I workout 4 days a week.

Unstable sugar levels cause extreme headaches for me. It’s not when it’s too high or to low. Its from when it goes up to high the crashes down. A type 2 diabetic is in a totally different class than a type 1 (insulin ***endent). When our sugar goes up, the pancreas produces insulin late. That’s how it got high in the first place. The same is true when it is supposed to stop producing insulin. It gets the message too late so when your sugar level is normal, your pancreas is still producing insulin and it continues to lower until it is too low and you start to shake and this is where you think you need some candy to get your sugar back up. Within an hour or so, you may even get a headache. Stability is the key. Protect yourself from insulin spikes by reducing your sugar as much as possible and eating low GI foods.

Typically I eat 5 egg whites and 1 whole egg in the morning with some wheat toast OR oatmeal with wheat toast.

My lunch might be a couple tuna fish sandwiches or salmon cooked in olive oil on low heat with spices and squeezed lemon.

Pre workout meal is always a big salad.

My dinner will be either chicken, shrimp, or salmon stir-fry cooked in olive oil served over rice with whole wheat bread or I may want to eat chicken primavera. I just use the chicken breast chopped into chunks and mixed with the Prego then served over whole wheat pasta.

I don’t eat hamburger anymore in my spaghetti.

Try to stay away from processed foods as much as possible. They have too much shit in them. Processed foods include, microwaveable meals, pot pies, ready made pizza and pretty much anything that is a ready made meal.

11. Other sources:
www.diabetes.org


Hope this helps.

Love,

Jeramie