Getting a little frustrated. 3 months ago, joined the gym before the start of 2nd Semester of an exercise science degree. As part of degree, doing "Exercise Fitness & Health", so incorporating all the recommendations for physical activity 150-300 mins of moderate exercise or 75-150 mins of vigorous exercise per week, and 2 sessions of strength training per week. Ok, admittedly I'm probably hitting close to 5 hrs of vigorous intensity exercise (ESSA guidelines) per week, 3 days of running program, 3 days of weight training, 1 rest day .... and yes I'm 47, previously sedentary.
Ok, so I'm probably not doing rest/recovery properly, but I'm eating 2500-3000 cals per day, low fat, high carb, and I'm not dropping any weight, and yes I'm estimating body composition via tape and pinch fold methods.
Where's my fat loss? Where's my abundant energy? I'm freaking tired! I could handle putting on weight, if I felt more energetic and able to study better .... I'm just fucked all day.
Hi! I am not on the forum as much these days, but happened to get on this morning and saw your post. I am not sure how long you have been vegan or if you are raw or cooked. I used to suffer immense fatigue. Look back at previous posts/comments of mine. Fatigue was HORRIBLE! I felt like I was dragging weights around on my arms and legs all the time. I would have stayed in bed all day if I could have!!! That cloud has finally lifted off me and I am working out 5-6 times per week. I am not doing vigorous workouts (I am a personal trainer and I know it is hard to scale back from intensity). But, for me, I started doing 25 minute workouts of HIIT. I felt immediate improvement with this style of workout. I do that 2 times per week and walk/jump on rebounder the remaining days. When I walk, I go 4 miles. This has been THE BEST thing I ever did. I teach kickboxing, circuit training, and a bootcamp. I know intensity, but if you are new to this lifestyle, it is difficult to do both in the beginning. Most of us are used to running on neurotransmitters. We are used to stimulation of our adrenal glands from protein and fat/junk carbs. When we take those away, we are left with burnt out adrenals. Then trying to workout on top of that spelled disaster for me.
I am feeling fabulous now. My energy is amazing now. A year ago, even 6 months ago, that was not the case. For example, as soon as I got up this morning, I started jumping on my rebounder and had 3 miles worth of steps before my day even began. Amazing. Hang in there!!!!! It does get better as the body heals and adapts to the lifestyle. :)
I probably should add that I was in pretty bad shape when I found 30BAD. Doctors had given up on me and I was to get a referral to a specialist that handles lupus/MS. They were ready to prescribe me meds (I never took them as I had never taken meds for anything before this ordeal) to deal with the extreme body pain, as they thought my organs were shutting down.
I found 30BAD after suffering for over a year with chronic pelvic floor pain/urinary urgency, fatigue, hairloss, tinnitus, brain fog, spider veins - gosh, I cannot remember all the symtoms anymore (I have a list on my page somewhere). Anyway, I came to 30BAD in April 2013, so I have been at the vegan healing lifestyle for over 2 years. I was raw 100% for the 1st year, then raw til 4 for awhile, then became more cooked vegan, still lowfat. Recently, I went back to more raw-based vegan. Still lowfat. Just thought I would share that bit of info. I really had some deep healing to accomplish. I am 44 years old now, and I personally think us 40 somethings take longer to heal than those who are in their 20's. I have lived a healthy lifestyle as I never wanted to become a victim of my genetics. Diabetes, heart disease, cancer runs DEEP in my family. I was trying to avoid becoming a statistic of these diseases at a young age like my family members. I am probably healing things as far back as a toddler. :(
I think you've said it buddy - "I'm probably not doing rest/recovery properly." You can eat all the carbs in the world, but if you're not giving your system the rest it needs, then you simply won't get abundant energy.
Exercising more intensely in the absence of energy/while truly exhausted will tank your metabolism, and this sort of damage takes some serious time to undo. (I think you said in another post that you're adding in some interval training to help your metabolism - you won't see any metabolic improvements doing this in your current state.)
While everyone is of course different, I'm female and currently super sedentary and I eat up to about 3k cals a day. When I'm back exercising, I'll be eating about 1k more each day. Maybe you genuinely need to eat more. I wouldn't have the energy to do the exercise you're doing on the number of calories you're eating. I'd be f***ed all day too!
Have you tried upping the cals and seeing what that does? How's your sleep? Would you be able to work in some more recovery time?
Your a male according to your profile. 2500-3000 calories just simply isn't enough calories for the amount of work your doing. My best guess is your tired because your not consuming enough calories.
I've been a weekend warrior bodybuilder for years now. Trust me its not easy to gain muscle nor lose fat. Right now I haven't been able to do either, but I'm increasing strength and endurance. Some days I drink a gallon of green smoothie and walk over three miles and don't lose any weight.
Just keep at it, something good will happen to your body, even if you don't notice it. For example, my muscles look about the same, I'm about the same weight yet my sinuses are more clear. Might not be what you want. But, hey you won't get sick as often.
Your body has it own wisdom as Arnold would say. I expected when I first started trying green smoothies and eating mostly raw I would have lots of energy. I found the opposite to be true. Drinking green smoothies and eating bananas would literally make me fall asleep. Sometimes I would sleep 16 hours a day.
Let the body heal, the gains will come eventually w/o you really trying. I recommend lots and lots of walking, sleep, and calories. Think low impact exercise since your joints have probably taken a beating from all the years of eating meat.
1. Dairy products*
4. Wheat, oats, rye
6. Citrus fruits
*All dairy products should be avoided: skim or whole cow’s milk, goat’s milk, cheese, yogurt, etc.
**All meats should be avoided: beef, pork, chicken, turkey, fish, etc." pcrm.org
"Eating lots of red meat may increase your chances of developing rheumatoid arthritis, say British researchers." CBS
Bro it takes longer than 3 months to become a MONSTER of energy haha!
Takes most pro athletes a decade of consistent training before they are really near their natural potential energy wise.