Can't get training/eating right!

[Su lin]

I am really struggling at the moment to balance my food and my training.I recently upped my training schedule and am trying to drop about half a stone but at the same time I am aware I need to be eating enough. Basically I haven't been eating enough and have reached burn out, I'm off today as I just feel completely drained.

My training schedule on average from next week:

Monday: MMA 1 hour Kung Fu 1 1/2 hours
Tuesday : an hours cardio class
Weds: day off or light training
Thurs: kung fu training
Fri: hour cardio/weights programme/swimming
Saturday: 2 hours MMA, swimming
Sunday:hour cardio/weights (or mainly cable work/core stability) ,swimming

I have been eating:

Breakfast:

Cereal (Special K type stuff)
Mid morning : banana
Lunch: multi grain wrap with hummous and spinach/tomato, yoghurt and fruit
Dinner: turkey/tofu stir fry with noodles or wholewheat rice.


I don't have protein shakes at the moment ,would it be worth introducing them?

I'm really aware that I need to be eating enough,but of the right thing. I'm knackered already. :(

[Victoria]

You're on fitday nor?

On average, what are your total calories and how many grams of fat/carb/protein (or alcohol!) are making them up?


You need adequate protein for your body and lifestyle, but excess is just converted to glucose so hold your horses before glugging back the protein shakes.
Recommended protein consumption is 0.6 to 1.5 grams per pound of body weight. You probably want to hit the higher end of the scale. So if you're 9 stone then you're looking at a scale of 75g to 180g.
Make allowances for being very active, but don't chug protein shake after protein shake in a panic to get hundreds of grams down :)

Recommended guidelines (for what they're worth) for carb intake is about 57% of your calories, but a lot of people find this a little high, especially when trying to drop weight.
Low carb is good for weight loss. But by low carb I don't mean so low that you're body ends up in ketosis. Around 100g is as low as I'd advise. Check your carb intake, you may find it's a little high.

Fat is where you'll find your calories will be made up, but that's fine, gather a list of good healthy fats and get them down you.

[Victoria]

And for Gods sake eat more!

[Freeform]

If you’re serious about this you need to keep a calorie diary of EVERYTHING you eat.

This includes the odd boiled sweat your workmates offer you and any form of diluting juice. When I say EVERYTHING I mean just that.

Get yourself a copy of ‘Thorson’s Calorie Counter’, an excellent book with the calorific values of many things in it that you normally couldn’t get ‘off the packet’.

Now armed with this you need to weigh everything you eat and assign each ‘meal item’ it’s calorie value. THEN you decide how many calories you need to be taking in each day and how many of those should be through protein sources. There’s plenty of information out there for someone who can use google.

Of course you also need to train your butt off and accept the fact that if your involved in any weight training you may loose fat but gain muscle, making the scales not the best measure of success. In the past I’ve taken a photo of myself in my boxers in front of a full length mirror and done the same 6 weeks later. Make sure you’re standing in good posture both times.

Why are you still reading? I’ve given you everything you need!

[Su lin]

Lol thanks :D I'm going to have to get a little more scientific aren't I ? :D

I don't mind actually, once I get my head around it I'm sure I'll be fine. But yeah, I have just felt completely knackered but don't feel massively hungry a lot :(

[Su lin]

If you’re serious about this you need to keep a calorie diary of EVERYTHING you eat.

This includes the odd boiled sweat your workmates offer you and any form of diluting juice. When I say EVERYTHING I mean just that.

Get yourself a copy of ‘Thorson’s Calorie Counter’, an excellent book with the calorific values of many things in it that you normally couldn’t get ‘off the packet’.

Now armed with this you need to weigh everything you eat and assign each ‘meal item’ it’s calorie value. THEN you decide how many calories you need to be taking in each day and how many of those should be through protein sources. There’s plenty of information out there for someone who can use google.

Of course you also need to train your butt off and accept the fact that if your involved in any weight training you may loose fat but gain muscle, making the scales not the best measure of success. In the past I’ve taken a photo of myself in my boxers in front of a full length mirror and done the same 6 weeks later. Make sure you’re standing in good posture both times.

Why are you still reading? I’ve given you everything you need!

Thanks FF!!!!

I shall go forthwith and look for that book :D

[Victoria]

fitday is great for monitoring where your calories are coming from, use it :p


Go as scientific as you need to, but be warned that once you start inspecting each and every finer detail, there's no way back! :eek:

[Su lin]

Uh ohhhhhhhhh :D It's all somewhat scary right now!

[Taliesin]

You don't seem to be eating very much at all - have you calculated your required calorie intake ?

I'm a bit of an "under-eater" and have also found Fitday a great help since reading about it on MAP about a week ago :):)

I tend to use My Protein Meal Replacement Shakes and CNP Flapjacks to up my intake when I can't get enough "real food" down. The cherry & almond flapjacks are most scrummy and very cheap at the moment.

[Victoria]

Uh ohhhhhhhhh :D It's all somewhat scary right now!
It's not a bad thing to get into to be honest. Taking advice is ok but learning the gist for yourself is a lot more beneficial. Apart from the fact that there's a LOT of confusing and conflicting advice out there, nobody knows your body better than you.

Once you start digging you realise more and more just how much more digging there is to do. But it's fun :D

[Su lin]

I have a REALLY sweet tooth btw, not sure what's good to allow me to get a "sweet" fix without the rubbish sugar?

[Freeform]

I have a REALLY sweet tooth btw, not sure what's good to allow me to get a "sweet" fix without the rubbish sugar?

Well there's the tough love option of "Just deal with it" or alternatively, if you view this entirely from a calorie perspective, if you have about 250 cals left at the end of the day, there's nothing to stop you from having a small Mars Bar.

[Victoria]

Be careful with sweetners. Fruit is good for a sweet tooth, just watch the carbs.

I'm seriously lacking a sweet tooth so I'm not sure what else, apart from peanut butter :D

[Su lin]

Im going with the "just deal with it option" :D I am currently very addicted to mango.Mmmmmm juicy and ripe mango!

[Yohan]

You don't have to be THAT scientific. I'm not, I've managed to drop almost 30 lbs now. Instead of counting calories, I just try to hit an average calorie value per meal. I try to get about 500 calories per meal and then regulate my intake by eating more or less meals. I eat 5 meals a day right now, and as long as I stick with the program (1 serving lean protein, 2-3 servings of vegetables with every meal) I lose ~2 lbs a week.

Cheat. You know you are going to, so plan about 2-4 cheats a week. If you want to have a big piece of cake, replace one of your meals with it. If you want to have a pizza, replace one of your meals with it.

Cereal (Special K type stuff)
Mid morning : banana
Lunch: multi grain wrap with hummous and spinach/tomato, yoghurt and fruit
Dinner: turkey/tofu stir fry with noodles or wholewheat rice.

WHERE IS THE PROTEIN GIRLFRIEND!?!?!?!?!?!?

You get very little protein in that cereal (from the milk)
No protein in a bannana
Very little protein in yogurt, decent amount of protein in hummus (from chickpeas, I think)
One to one and one half servings of protein with the turkey.

So you get in like 2 servings of protein that day. Absolutely unacceptable.

Think about eating like this:

breakfast: oatmeal with protein powder, 2 oranges
snack: Protein bar, 3 oranges
Weight workout
Post workout recovery drink (big gatorade, 2 scoops protein powder)
Lunch: Chicken breast, 1 serving salsa, 1 serving guacamole
Dinner: Steak, salad

Women's caloric intake is generally less than guys. My book recommends eating about half the servings a guy eats.

[Victoria]

Just a note on protein powder - I get more than enough protein (excess today actually) from diet alone. It's not likely that you'll need the powder. Make friends with chicken.

The first thing you need to do is eat more. You know yourself 1000 calories is too low, and probably why you're feeling low.
Then look at where your calories are coming from, that's one main point of focus when wanting to lose weight.

[Freeform]

Cheat. You know you are going to, so plan about 2-4 cheats a week. If you want to have a big piece of cake, replace one of your meals with it. If you want to have a pizza, replace one of your meals with it.

Actually, I think this is the best (and most 'realist') piece of advice here. Generally I don't 'count' whatever I have for dinner on a Saturday.



WHERE IS THE PROTEIN GIRLFRIEND!?!?!?!?!?!?



I was going to say where's the mango? She's already holding out on the food diary!

[Victoria]

I usually leave Saturday night for cheating (alcohol!). Unfortunately when I do that I'm heavier on the Sunday morning weigh day :(


You should leave yourself some space for treats, otherwise you'll either fail, go mad, or even lose some of your social life :eek:

[Yohan]

I usually leave Saturday night for cheating (alcohol!). Unfortunately when I do that I'm heavier on the Sunday morning weigh day :(


You should leave yourself some space for treats, otherwise you'll either fail, go mad, or even lose some of your social life :eek:

Hell I've already lost half of mine as most of my social life is bar centric.

[Su lin]

I have no social life! My training is my social life. How sad am I!!!! I'm pretty lucky though as my bf trains too, he's just stronger and has no problems eating enough. I do usually have something as a treat Saturday night but generally no booze as I am up for the gym earlyin the morning on Sunday.

I was SO ashamed as I had to leave body combat (I know I know!!!) on Sunday morning as I thought I was going to faint :(

[Yohan]

I have no social life! My training is my social life. How sad am I!!!! I'm pretty lucky though as my bf trains too, he's just stronger and has no problems eating enough. I do usually have something as a treat Saturday night but generally no booze as I am up for the gym earlyin the morning on Sunday.

I was SO ashamed as I had to leave body combat (I know I know!!!) on Sunday morning as I thought I was going to faint :(

EATMOR

[Su lin]

I am doing!

Want to know what I had today?

Breakfast- porridge with banana and blueberries
Lunch- tuna, brown pasta,green stuff (I think it was lettuce and crap) , tomatoes and some fancy "super" dressing with hemp in and things then mango, blueberries and strawberries
Afternoon snack- low low fat blueberry muffin (homemade)
Dinner- wholewheat spaghetti, lean steak mince, spinach,tomatoes and homemade tomato sauce
Mango (you see the theme emerging) right?

:D

I feel tonnes better and not had dinner yet. I got some whey protein too which I'll introduce soon.

[Yohan]

I am doing!

Want to know what I had today?

Breakfast- porridge with banana and blueberries
Lunch- tuna, brown pasta,green stuff (I think it was lettuce and crap) , tomatoes and some fancy "super" dressing with hemp in and things then mango, blueberries and strawberries
Afternoon snack- low low fat blueberry muffin (homemade)
Dinner- wholewheat spaghetti, lean steak mince, spinach,tomatoes and homemade tomato sauce
Mango (you see the theme emerging) right?

:D

I feel tonnes better and not had dinner yet. I got some whey protein too which I'll introduce soon.

Much better! Chock in protein at every meal.

[piratebrido]

I have recently discovered the joys of a blender. I make smoothies now. Ice, low fat yogurt, low fat milk and then whatever you like. At the moment mine is a bunch of strawberries and two bananas. Taste so good. I would have sex with my blender if I could, but I don't have to tell you the dangers of putting your penis into a blender.

[Yohan]

I have recently discovered the joys of a blender. I make smoothies now. Ice, low fat yogurt, low fat milk and then whatever you like. At the moment mine is a bunch of strawberries and two bananas. Taste so good. I would have sex with my blender if I could, but I don't have to tell you the dangers of putting your penis into a blender.

Don't forget the protein!

[Su lin]

Well I just went to the gym and feel pretty good, so think I'm on the right side of it now. I got a telling off from my teacher too!

[Lily]

Lou! Be careful!

Seriously, you need to start snacking more. Piratebrido has got it right (except the sex with the blender bit).

I have:

Breakfast (oats and currants)
Snack (apple)
Lunch (salad with protein)
Gym
Lunch II (yay!)
Snack (fruit/nuts)
MA training
Dinner (split into two portions usually)

Aim for 6-8 meals.

I absolutely find it a waste of time to count calories or get scientific about my eating. Sorry folks. As it is, I don't eat meat/fish/eggs, don't smoke, exercise often, don't drink and eat out only once a month. I'd rather have a maintainable lifestyle than worry about calories. Of course you need to make sure you're getting enough calories but after that you should start being able to judge your body's needs.

I have a sweet tooth and I indulge it a little every day.

[slipthejab]

Just so you know Lou... a bowl of serial in the morning is basically nothing. You've just come off of 8 hours of no food and no sleep and you're jumping into your day on a bowl of serial?

No wonder you feel crap.

Seriously... morning time is time to break the fast... get it? Breakfast.
Set up your day right... Oatmeal (preferably steel cut oats) is the way to go... or any others like 7 grain + oats. A piece of fruit and yogurt... all topped off by a few glasses of water.

Sounds crazy I know.

But you'll feel a massive difference in your appetite and your energy levels in a short time. Think about it... you've been programmed over 30 some years to eat very little in the morning... it's a crazy bad habit that most people don't realize. You have a more active schedule than most... and you have very little to go on. Your muscle tissue and your central nervous system won't stand for it.

I'd imagine your blood sugar levels are not where they should be either. If you have a sweet tooth... you have to get more fruit it... it will help control the craving for processed sugars that crash and burn you.

With your morning meals... especially something like oatmeal... you have to think ahead or you can burn out on it real quick. Make it the night before and undercook it just a tad... oatmeal should have a good texture not be a glue pot. Throw in a bit of cinnnamon (bits of whole bark if you can) and several cardamom pods... tip into tupperware and then fridge it when cooled. The flavors blend better overnight while sitting and you don't have to screw around in the AM with making it. By far the best way to go about it.

Seriously Lou... you're eating like a bird.

[Cathain]

She is a bird, that's why ;)

[slipthejab]

I have recently discovered the joys of a blender. I make smoothies now. Ice, low fat yogurt, low fat milk and then whatever you like. At the moment mine is a bunch of strawberries and two bananas. Taste so good. I would have sex with my blender if I could, but I don't have to tell you the dangers of putting your penis into a blender.

Sig-o-rama if there ever was one.:p

[PASmith]

I'm holding out for Lou to follow this sound advice from Freeform.

I’ve taken a photo of myself in my boxers in front of a full length mirror and done the same 6 weeks later

We want progress pictures in this format every week. :)

[Yohan]

I absolutely find it a waste of time to count calories or get scientific about my eating. Sorry folks. As it is, I don't eat meat/fish/eggs, don't smoke, exercise often, don't drink and eat out only once a month. I'd rather have a maintainable lifestyle than worry about calories. Of course you need to make sure you're getting enough calories but after that you should start being able to judge your body's needs.

Yohan agrees, except for the "I don't eat meat/fish/eggs" bit. That's just crazy talk.

Seriously though, after you get on a healthy diet for a while you can pretty much feel when you are on a deficit or a surplus, when you are in ketosis, whether you've had too many or too little carbs every day etc . . .

[Su lin]

I'm holding out for Lou to follow this sound advice from Freeform.

I’ve taken a photo of myself in my boxers in front of a full length mirror and done the same 6 weeks later

We want progress pictures in this format every week. :)

Pervert! :D

[axelb]

if you're feeling exceptionally weak one day, whip out a chip butty :D that keep you going.

I've started training harder recently and have noticed the difference, definately have needed more fuel to keep me going! especially protien.

[Su lin]

I actually had one the other week and it made me feel like crap! My colleague tries to tempt me with chips once a week but I always say no. Im getting my head round eating more now,and eat like a small mammal rather than a bird I hope :D

[axelb]

i'm having a nice peice of fish protien later, and possibly a chip butty :D the temptation is too deadly to resist.

[Su lin]

You mean fish finger and chip butties? Or fish and chips? :D

After all, Thursday was always "chippy night"when I was younger :(

[cavallin]

hello,
for the sweet tooth thing, look up some recipes of cook yourself thin. they do loads of cakes and puddings with random ingredients like beatroot in muffins to cut the calorie content by half!!
also try nakd food bars, i get them in sainsbury's. they are 88p each, but taste great and really fill you up!! you can also get chocolat trek bars i think in boots for about 99p

http://www.naturalbalancefoods.co.uk/PRODUCTS_NAKD.html

[axelb]

You mean fish finger and chip butties? Or fish and chips? :D

After all, Thursday was always "chippy night"when I was younger :(

fish and chips! the chips may accidently fall into some bread that may be left near the plate.

by accident I may eat such a butty that is created. Gotta keep my fuel up for training! I feel near burnout point recently.

[Su lin]

hello,
for the sweet tooth thing, look up some recipes of cook yourself thin. they do loads of cakes and puddings with random ingredients like beatroot in muffins to cut the calorie content by half!!
also try nakd food bars, i get them in sainsbury's. they are 88p each, but taste great and really fill you up!! you can also get chocolat trek bars i think in boots for about 99p

http://www.naturalbalancefoods.co.uk/PRODUCTS_NAKD.html

Oooh I have had those bars, unusual yet very tasty :D

[Su lin]

Ok quick update. I am feeling way better now, and have managed to keep the training intensity up too which is awesome.
I havent actually been counting the calories etc yet but I plan on doing that this weekend and starting to look at it.
My intake now is something like:

Breakfast: Porridge and banana, plus lots to drink
Mid morning snack-fruit
Lunch- (training days) Wholemeal pasta/cous cous, tuna,hempseed dressing, lots of salad,tomatoes, lots of different seeds
pre training snack- porridge/wholemeal toast
dinner- turkey/tofu/steak mince with stir fry/noodles/chilli

Feeling tonnes better already.

AND I can see stomach muscles starting to be visible! W00t!

[Cathain]

AND I can see stomach muscles starting to be visible! W00t!

Already?? :(

Oh well, my protein powder just arrived today so I'll give that a bash after the gym and see how my abs get on. Race ya! :D

[Su lin]

Lol I have been working on them for a while now, think its just since I obliterated some flab from that area :D