What is my diet lacking - feeling very weak!

Hi

At the moment I am on FOF...I am at my goad weight but just trying to shed the last bit of fat (especially around my tummy, thighs and butt)

I do cardio and toning...and am seeing results from that.

But diet wise...I was told that I was eating too much sugar (in energy bars, fruit, dairy and honey etc)so I have cut that out. I have one fruit about 4 times a week (caardio days) and now replace sugar and honey with sweetner. But now I am noticing I feel very weak...and I'm a fitness instructor and find that my body can't keep up with me during my cardio classes.

My diet now consists of oats, eggs, crackerbread and tuna with a bit of fat free cottage cheese, chicken, lean steak (no fat on it), fish, broccoli, green beans and bananas (on my cardio days for energy.

What can I add to boost my energy levels so I don't feel so weak?

Post your diet please. Exact meal times, what you eat and how much.

Pyroclasm wrote: Post your diet please. Exact meal times, what you eat and how much.

Wake up at 7.15am

Breakfast (8.30am) Oats with sweetner - Roughly about 1/4 cup dry oats
Coffee no milk and sweeter

Snack (11am) 4x Crackerbread, fat free cream cheese and tuna

Then a cardio class at 12pm

Lunch (1.15pm) 1 Chicken breast and 6-8 "trees" ( ) of broccoli

Snack (4pm) Banana and a handful of raw nuts

Cardio class at 5.30pm

Supper (7pm) Chicken/fish/steak with beans/broccoli (same amount of beans as the broccoli portion)

I usually get hungry around 10pm so I have a tablespoon of peanut butter :whistle: or a fruit

How long is the cardio class and what do you do? Do you sweat a lot during class? And are you out of breath a lot? I am trying to gauge how intense the workout is.

Riddin wrote:

Pyroclasm wrote: Post your diet please. Exact meal times, what you eat and how much.

Wake up at 7.15am

Breakfast (8.30am) Oats with sweetner - Roughly about 1/4 cup dry oats
Coffee no milk and sweeter

Snack (11am) 4x Crackerbread, fat free cream cheese and tuna

Then a cardio class at 12pm

Lunch (1.15pm) 1 Chicken breast and 6-8 "trees" ( ) of broccoli. Another alternative I also eat it chicken salad no dressing. would say about 300g of salad with one smoked chicken breast cut up.

Snack (4pm) Banana and a handful of raw nuts

Cardio class at 5.30pm

Supper (7pm) Chicken/fish/steak with beans/broccoli (same amount of beans as the broccoli portion)

I usually get hungry around 10pm so I have a tablespoon of peanut butter :whistle: or a fruit

Pyroclasm wrote: How long is the cardio class and what do you do? Do you sweat a lot during class? And are you out of breath a lot? I am trying to gauge how intense the workout is.

It's Zumba...by the second song I already have sweat beading and dripping off my forehead...by the end of the class my gym clothes are drenched, sometimes I can wring out the sweat even. I incorporate high heart rate songs with low heart rate song for interval training...so on the high heart rate songs i get very out of breath...so throughtout a class id say im very out of breath about 6 times.

How much water do you drink?

I see the dolls enjoy their Zumba! It's quite intense so I would eat a bit more before the time. Have a Pre-workout meal 30mins before the time consisting of 40g Oats, 20g Raisins and 20g Honey/Fruit. Don't have fats before a workout as that will slow down the absorption of the carbs that you desperately need. Golden rule: NEVER have fruit after your last workout of the day! Only have fruit if it's part of your Pre-workout meal. You will have to see how your body reacts to this Pre-workout meal and we will make adjustments as we go on. Take notice of things like abdominal bloat and water retention.

SV wrote: How much water do you drink?

between 2.5 and 3litres a day

Pyroclasm wrote: I see the dolls enjoy their Zumba! It's quite intense so I would eat a bit more before the time. Have a Pre-workout meal 30mins before the time consisting of 40g Oats, 20g Raisins and 20g Honey/Fruit. Don't have fats before a workout as that will slow down the absorption of the carbs that you desperately need. Golden rule: NEVER have fruit after your last workout of the day! Only have fruit if it's part of your Pre-workout meal. You will have to see how your body reacts to this Pre-workout meal and we will make adjustments as we go on. Take notice of things like abdominal bloat and water retention.

I agree...Think u need to have a pre workout meal for the lacking energy...good carbs with a banana or 2 should sort out the fatigue issue...

Pyroclasm wrote: I see the dolls enjoy their Zumba! It's quite intense so I would eat a bit more before the time. Have a Pre-workout meal 30mins before the time consisting of 40g Oats, 20g Raisins and 20g Honey/Fruit. Don't have fats before a workout as that will slow down the absorption of the carbs that you desperately need. Golden rule: NEVER have fruit after your last workout of the day! Only have fruit if it's part of your Pre-workout meal. You will have to see how your body reacts to this Pre-workout meal and we will make adjustments as we go on. Take notice of things like abdominal bloat and water retention.

When you say 40g oats...is that cooked or dry oats?

And if i get abdominal bloat/increased water retention...what would I do to counteract that?

Guys, couldn't the sweating and fatigue be the result of using FOF?
(I don't use so i wouldn't know)

@Riddin, did the symptoms start soon after you started using FOF?

LXIX wrote: Guys, couldn't the sweating and fatigue be the result of using FOF?
(I don't use so i wouldn't know)

@Riddin, did the symptoms start soon after you started using FOF?

Before the FOF I sweated alot anyway...some days more than others. With the FOF I have noticed I sweat alot more...but before the FOF my cardio was still a hectic workout showing sweat!

Ive been on FOF for a week and a half now with no symptoms...only two days ago when I changed my diet to take out all the sugar etc did I start to feel so weak, so I don't think it's the FOF doing that.

Japjap that's why I suggest an increase in carbs to replace the ones you took out. If you get abdominal bloat then that means there are too many carbs in your diet so we will decrease the carbs until we find a sweet spot. 40g Dry oats. You can also replace the raisins with half of a small banana.

Thank you...this has been very helpful! Much appreciated! I never know all this could be so complicated, but am learning so much!

Your body is going through an adjustment period. Since it is only 2 days since you stopped the sugar intake, your body is still expecting that sugar's instant energy to keep it going. Give it a few more days and you will start feeling better as your metabolism adjusts.

I don't think you are getting enough carbs in. 2x intense cardio sessions a day is hectic. 40g of oats might be too much for you pre workout since you aren't used it to so try 25g oats (uncooked weight) with a teaspoon of honey and about 10g raisons. That is about 30g of carbs or about 550Kj which is like having an energade but slow release energy instead. My wife is small and can manage that before gym so I'm sure you'll be fine. You should drop the nuts pre workout. Like Pyro saids, no fats pre workout.

Breakfast : 1/2 cup dry weight +1/2 teaspoon cinnamon, 5 egg white + 1 full egg
Mid morning : 30g whey + 1 apple
Lunch : 1 tin of tuna, 1/4 cup cooked weight basmati rice or 100g sweet potato,brocolli
Mid afternoon 30g whey protein + 3 omega 3 capsules,3 evening primrose capsules
Dinner 120g chicken(raw weight) + 1-2 cups mixed veg/green veg+ 1 table spoon of olive oil

Days you do weights and 1 hiit cardio session 10g bcaa and 1 teaspoon of coconut oil before each session

Don't have to eliminate all fat pre work out, gotta choose the right type of fat, been working with the mct coconut oil quite a bit lately with women,working well...

www.charlespoliquin.com/Blog/tabid/130/E...durance-Athlete.aspx