Well lately when I've been working out I find myself feeling weak and out of energy after the first set of an exercise. I can only assume it's due to eating habits.
I've been trying to not only gain muscle, but also lose weight in the past little bit so I've tried to tone down on the intake and eat healthier. I think I may be having a lack of protein(just recently started to eat a can of tuna/salmon/etc. for lunch and a protein bar after the workout)would adding in a protein shake to each meal help?
day basically is this, in terms of eating.
7:30 - Oatmeal, coffee, toast.
11:00 - Can of tuna, fruit, water.
3:00 - Workout.
4:30 - Protein bar, V8 Splash or water.
6:00 - Veggies, some sort of meat, water.
Snack - Fruit and water. Coffee sometimes.
What can I add to make it better for me? I'm 155 lbs right now, . I'm always strapped for time so that's why I tend to have few, short meals.
Feeling Weak.
Moderators: Boss Man, cassiegose
Re: Feeling Weak.
Silk wrote:
day basically is this, in terms of eating.
7:30 - Oatmeal, coffee, toast. More Protein
11:00 - Can of tuna, fruit, water.
2:00 Another Meal. Get some extra Protein, and Carb up for workouts
3:00 - Workout.
4:30 - Protein bar, V8 Splash or water.
6:00 - Veggies, some sort of meat, water.
Snack - Fruit and water. Coffee sometimes. Some additional Protein, here would help, so a Low Fat / Fat Free Yoghurt would be ideal here, as an example. So you give your muscles a few extra hours, Growth, and recovery, not some extra muscle loss from Catabolism
some days i do 12 - 14hr days and i still find time for at least 7 meals a day...get prepared and organise food before hand...you could easily fit another 2 meals in there...how long can it take to eata a sandwhich???
7:30 - Oatmeal, coffee, toast...add fruit
11:00 - Can of tuna, fruit, water.
add another sml meal about 1:30 - 2ish of protein and veg and or fruit
3:00 - Workout.
4:30 - Protein bar, V8 Splash or water...take out bar and add protein shake...don't know what v8 splash is but you need some simple carbs here too...i have rice bubbles
6:00 - Veggies, some sort of meat, water.
Snack - Fruit and water. Coffee sometimes...take out fruit and add protein
7:30 - Oatmeal, coffee, toast...add fruit
11:00 - Can of tuna, fruit, water.
add another sml meal about 1:30 - 2ish of protein and veg and or fruit
3:00 - Workout.
4:30 - Protein bar, V8 Splash or water...take out bar and add protein shake...don't know what v8 splash is but you need some simple carbs here too...i have rice bubbles
6:00 - Veggies, some sort of meat, water.
Snack - Fruit and water. Coffee sometimes...take out fruit and add protein
You absolutely need to eat more carbohydrates, they are the body's preferred source of fuel. You are correct, your diet is the problem here. You are glycogen depleted and most likely not eating adequate calories so you can't perform at your full capacity. You will not gain muscle without eating enough and your body will catabolize (breakdown) muscle which is the opposite of what you want.