Tired all the time? Plz critique my diet.

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runawayjesse

538 posts since
Dec 14, 2007

Jul 21, 2006 1:14 PM

Tired all the time? Plz critique my diet.

Ok, I'll give a couple stats. Male runner 26 years old, 5' 7" 118 lbs(and droping).I run 50 mpw(and upping) weight lift 2 x per week and cycle 1-2 x per week. I work 50-60 Hours per week physical labor.

Just recently I am tired all the time. I cut back on mileage to see if perhaps I am over training but nothing got better. Last time I got blood work it was fine. My iron is a little on the low side but nothing major. Too much iron bothers my stomach so I have to deal with this. I will display yesterday's diet and it is pretty much similar everyday.

Breakfast- Opimal power ceral w/skim milk + coffee
snack- 12 oz chocolate milk
snack- light yogurt
lunch- salimi sandwich + apple
snack- peach
snack- about 10 gram crackers
dinner- 1 lb rump roast with photatoes and carrots + 16 oz skim milk+ coffee

Throughout the day everyday I drink 60-80 oz of water. I take a mulit vitiman and 3 grams vitiman C every day. Usually all my days follow this format. Fot dinner most nights I eat chicken or turckey with red meat only 1-2 x per week. I always eat at least 2 vegitables with dinner and snack on some kind of fruit throughout the day. Not that much time for a big breakfast or lunch so it's ceral and a sandwich everyday. My calorie count usually= around 2000.

So than with my data does anyone think I should be eating something different. I am so tired even after 8 hours sleep I feel I need coffee to keep me awake. Today on my morning run I had to stop after 1 mile and lay down. I couldn't get up, I was just drained. I was so tired I called off work. I went out for breakfast and pigged out. I'm talking like 1500 cals of just everything I could fit in my mouth. I instantly felt better. I finished my run after that no problem. This leads me to believe that perhaps I should be eating differently. Any suggestions?

thereshegoes

332 posts since
Jun 15, 2006

1. Jul 21, 2006 1:22 PM

in response to: runawayjesse

You're tired because you're burning about 5x more calories than you're taking in. You need to eat about 4x the calories for breakfast and you need more substantial snacks at a minimum. Maybe add some nuts, granola, dried fruit, oj, even meal replacements to get yourself up to at least 500 calories for breakfast. For lunch I'd try to switch to something like two turkey sandwiches on wheat bread and apple a banana and the 10 graham crackers (but add about 10 more). Then for a snack have something about 250-350 calories with some protein and carbs in it like a clif bar. The see how you feel at dinner time--I'd bet you wouldn't be able to eat a full 1lb of meat at that time. You'd probably eat a smaller dinner but then go have a substantial snack about 1-2 hours after dinner. But please--eat more pre-dinner!!

mmoonhead

524 posts since
Dec 14, 2007

2. Jul 21, 2006 2:18 PM

in response to: runawayjesse

I agree with thereshegoes - I'm not sure if it should be five times the calories, but I think you do need more caloric intake. You're already pretty slim as it is weight-wise.

Just for comparison, I eat more than you and my workout schedule is less demanding, yet I've continued to drop the weight (at a generally very slow rate, mind you) and don't feel anywhere near as tired as you obviously are.

I like that you graze throughout the day, but I think you should add a few more calories per grazing session. My breakfasts, lunches and dinners are more or less fairly equal in terms of caloric intake - I don't really have a "big" meal these days (I saw that 1 lb of rump roast and kinda' did a second take.)

Also, I sometimes have a late-night snack, but that's optional depending on if I feel hungry or not

Ariann092

681 posts since
Jan 4, 2005

3. Jul 21, 2006 2:48 PM

in response to: runawayjesse

quote:<HR>Originally posted by runawayjesse:

Breakfast- Opimal power ceral w/skim milk + coffee
snack- 12 oz chocolate milk
snack- light yogurt
lunch- salimi sandwich + apple
snack- peach
snack- about 10 gram crackers
dinner- 1 lb rump roast with photatoes and carrots + 16 oz skim milk+ coffee

My calorie count usually= around 2000.
<HR>

I really must be misunderstanding something, because the diet you described could not be 2000 calories. One POUND of rump roast? That's 4 servings of meat. TEN graham crackers? That's like 5 servings of grains. Is that really what you mean? I would say you're tired because your food seems to be skewed towards evening, with smaller meals earlier in the day, and thus not giving you energy throughout the day (and leaving you exhausted after dinner trying to digest a POUND of meat along with two glasses of milk - enough to make anyone tired).

However, if you're dropping weight, you're obviously not eating enough. That's pretty clear. You probably need to eat much larger snacks - treat every snack like lunch: a sandwich and a piece of fruit (and maybe some dairy) and see if that helps any.

NorthernElf

214 posts since
Dec 14, 2007

4. Jul 21, 2006 2:51 PM

in response to: runawayjesse

All sorts of alarms go off - is this a joke ? All that exercise is way over the top, add a physical job...yikes !

And you are underweight to begin with - if I get underweight I feel pretty drained too.

You might want to seek some help (and eat more, and exercise less).

50 mpw....+ all the rest !?!?!?!?!??!

runawayjesse

538 posts since
Dec 14, 2007

5. Jul 21, 2006 3:32 PM

in response to: runawayjesse

quote:<HR>Originally posted by Ariann:
I really must be misunderstanding something, because the diet you described could not be 2000 calories. One POUND of rump roast? That's 4 servings of meat. TEN graham crackers? That's like 5 servings of grains. Is that really what you mean? I would say you're tired because your food seems to be skewed towards evening, with smaller meals earlier in the day, and thus not giving you energy throughout the day (and leaving you exhausted after dinner trying to digest a POUND of meat along with two glasses of milk - enough to make anyone tired).

However, if you're dropping weight, you're obviously not eating enough. That's pretty clear. You probably need to eat much larger snacks - treat every snack like lunch: a sandwich and a piece of fruit (and maybe some dairy) and see if that helps any.

<HR>

No I think this is correct. It is awas a 3 lb rump roast and I eat at least a third. It was a full plate of food. I guess it could have been less. Anyways it was a big plate of rump roast. Usually I eat chicken or turckey for dinner also a big plate full lots of vegies. I didn't think 10 graham crackers was that much. I will consider spreading my meals out more. Just so little timeearly in the day.

runawayjesse

538 posts since
Dec 14, 2007

6. Jul 21, 2006 3:36 PM

in response to: runawayjesse

quote:<HR>Originally posted by NorthernElf:
All sorts of alarms go off - is this a joke ? All that exercise is way over the top, add a physical job...yikes !

And you are underweight to begin with - if I get underweight I feel pretty drained too.

You might want to seek some help (and eat more, and exercise less).

50 mpw....+ all the rest !?!?!?!?!??!<HR>

I didn't think thats that much exercise. I gradually worked up to it. I am building to get to 100 MPW. Being on my feet at my job and lifting all day can sometimes be tuff. Really though, I exercise light compared to some runners in my area.

runawayjesse

538 posts since
Dec 14, 2007

7. Jul 21, 2006 3:43 PM

in response to: runawayjesse

Thanks for your feedback everyone. This is exactly what I was looking for. So than, here's what I gather I should do. Add something to my breakfast and lunch, eat bigger snacks in between early meals, than just cut it back on dinner a bit. Maybe breakfast will consists of cereal and a bagel, trail mix or the like for a snack than 2 sandwiches + graham crackers for lunch. Than yogurt+ powerbar for another snack before dinner. I think I can swing that. Exercise will only increase so I'll up my calories with exercise. Does this sound reasonable?

Iontach

1,522 posts since
Dec 14, 2007

8. Jul 21, 2006 3:46 PM

in response to: runawayjesse

What's wrong with vegetables?

runawayjesse

538 posts since
Dec 14, 2007

9. Jul 21, 2006 3:59 PM

in response to: runawayjesse

quote:<HR>Originally posted by Iontach:
What's wrong with vegetables?<HR>

Nothing, I love them. I rarely have time to cook. That's why I eat my share of vegies for dinner.

CSuzette

290 posts since
Apr 8, 2005

10. Jul 21, 2006 4:16 PM

in response to: runawayjesse

If you eat enough protein and fat at meal time you do not need to be grazing on food all day long. I mean, really. I eat 3 meals per day with zero snacking. All that snacking is bad for your teeth anyway.

Your meals, to me, appear lacking in protein and fat. I can easily eat a pound of meat at dinner time, but I also eat bacon and eggs for breakfast and some kind of beef...probably 8 oz...at lunch.

sixfeetsmall3x5

118 posts since
Apr 27, 2005

11. Jul 21, 2006 4:26 PM

in response to: runawayjesse

quote:<HR>Originally posted by CSuzette:

All that snacking is bad for your teeth anyway.
<HR>

You've said some silly stuff on here before, but this one takes the cake. Seriously? Now eating is bad for your teeth? BRUSH THEM!

Seriously though runawayjesse...if snacking is what is working for you already, and you enjoy grazing, there is absolutely nothing wrong with that. I think there is a lot to be said for eating snacks throughout the day and having smaller meals. For me, I eat 3 meals a day and not much snacking (maybe some dessert after dinner), but I know a TON of people that snacking works much better. It really just depends on your personality.

It sounds like you might not have a ton of time to cook or take for your meals...so I think it's good that you can grab small meals throughout the day. I agree with the other posters though that you should increase the calories in those snacks though! Some proteins that work for me on the go (I'm a vegetarian)...Laughing Cow minis (small servings of cheese), peanut butter spread on banana or inside an apple, also nuts.

You mentioned trail mix...be careful on that...many pre-packaged versions are not very healthful and have lots of sugar. Stick to nuts or make your own trail mix or granola. I often make big batches of one or the other on the weekends and pre-package them for lunches at work during the week.

HSunshine

196 posts since
Sep 15, 2003

12. Jul 21, 2006 4:51 PM

in response to: runawayjesse

quote:<HR>Originally posted by runawayjesse:
Thanks for your feedback everyone. This is exactly what I was looking for. So than, here's what I gather I should do. Add something to my breakfast and lunch, eat bigger snacks in between early meals, than just cut it back on dinner a bit. Maybe breakfast will consists of cereal and a bagel, trail mix or the like for a snack than 2 sandwiches + graham crackers for lunch. Than yogurt+ powerbar for another snack before dinner. I think I can swing that. Exercise will only increase so I'll up my calories with exercise. Does this sound reasonable?

<HR>

Sounds great - maybe add an egg or three for breakfast, or hot cereal or something else substantial. I'm betting what's making you feel tired is a physical job plus all that working out - I have a similar training schedule but a desk job, and I notice that on those odd days when I'm really active during work hours (vacation, active weekends, etc) I'm ravenously hungry and tire quickly.

You mentioned up top that you have low iron but don't tolerate iron pills well -- I'm in the same boat but I tried a different kind of iron pill that works wonders. I got 'em at Whole Foods (altho you can get them online as well) - they're made from liver fractions, so they're heme iron and not the raw mineral form, which means the iron is absorbed easier and you're unlikely to get side effects. Look for liquid softgels with that description. Just a tip.

wayouttashapemama

11 posts since
Jul 25, 2003

13. Jul 21, 2006 5:02 PM

in response to: runawayjesse

You should see a dietician or sports nutritionist. I suspect you may have an eating disorder (anorexia?) just based on the info. you provided. NOTE, I said may... I did not say you do. However, you are underweight, excercise a ton, and eat very little... these are all symptoms of an eating disorder. You are tired because you are overexerting your body on way too few calories. Why (on Earth???) are you eating foods like light yogurt and skim milk? You need some protein shakes for snacks, and double/triple the amount of calories overall. You will feel much better (probably look healthier) and I would even venture to bet, your running improves! That being said, if you do have an ED~ please seek help. People die from anorexia. Good luck, Tracy

runawayjesse

538 posts since
Dec 14, 2007

14. Jul 21, 2006 5:28 PM

in response to: runawayjesse

quote:<HR>Originally posted by wayouttashapemama:
You should see a dietician or sports nutritionist. I suspect you may have an eating disorder (anorexia?) just based on the info. you provided. NOTE, I said may... I did not say you do. However, you are underweight, excercise a ton, and eat very little... these are all symptoms of an eating disorder. You are tired because you are overexerting your body on way too few calories. Why (on Earth???) are you eating foods like light yogurt and skim milk? You need some protein shakes for snacks, and double/triple the amount of calories overall. You will feel much better (probably look healthier) and I would even venture to bet, your running improves! That being said, if you do have an ED~ please seek help. People die from anorexia. Good luck, Tracy<HR>

thanks for your concern. I think it's just that I'm a bit uneducated on my nutrition. After today's episode I ate 4000 calories today(and counting). I pretty much ate whatever I felt like. I can tell you their is no doubt that thats what was making me tired. Man I feel a lot better. Little exercise for me today as well. I think I'll try adjusting my food intake and see how things go. If I see I'm being too conpulsive about my weight I will check with a proferssional

thanks

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Jul 21, 2006 1:14 PM

Tired all the time? Plz critique my diet.

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