1

votes

I'm so run down!!

Answered on August 19, 2014
Created March 28, 2012 at 9:37 PM

Alright, it's getting to the point where I'm clearly doing something wrong. Right around 2pm I hit a wall, not just kind of tired..but as if I cannot move tired. It takes everything in me to get to the end of the day.

I've added crossfit to my routine, at 6am (that is the only time I can do it). I start 3x/week next week. I haven't been getting enough sleep, so I'm going to make sure I get to bed early enough on the nights before.

But today wasn't a crossfit day and I got enough sleep. 10 hrs.

Food? Iron?

Here is what I ate today

9am Breakfast - Paleo Pumpkin Muffin & Coffee w/heavy cream (x2 on the coffee)

11am Snack - One big fat strawberry

Noon Lunch - roasted asparagus & a small amount of roasted sweet potatoes with 2 crumbled up boiled eggs over kale with balsamic.

Snack - 3 big strawberries and a lemon lara bar

I've had about 30 oz of water throughout the day.

This has started ever since I started doing crossfit...I was feeling so on top of my food and diet and now I'm near lethargic come 2pm. I'm not getting enough of something, and it's really starting to feel disheartening.

Example of a crossfit day (yesterday) - with only 6 hrs of sleep

6am - Pumpkin Muffin & crossfit

7am- post workout - 3 strawberries

8am- One scrambled egg in a bit of Ghee with heavy cream

Noon - Paleo chicken curry over kale

Snack - strawberries & lemon lara bar

Dinner - Spaghetti sauce over roasted asparagus, sweet potatoes. 1 tbs Justins Choc Hazelnut butter.

I crawled home yesterday and fell asleep by 9pm.

Sorry for the long post. I get dishearted and don't want to abandon this way of eating by thinking some chips are going to fix what is going on with me.

518bce04b12cd77741237e1f61075194

(11577)

on October 09, 2012
at 08:15 PM

Also: just eat real food. No substitute nonsense. Use your calories to count for something. Eggs. Meat. Veg. Fruit.

Aa748fb43334ffd2db3934aa00874bbe

(458)

on October 09, 2012
at 07:24 PM

I agree with everyone here: eat more. I'd be starving too, if that was a typical menu for me.

Ae3b7ea9f3755af32287825db8d98796

(2022)

on March 29, 2012
at 02:10 AM

Honestly, I don't worry about it much. On the days I do my xfit workouts on my own (they're fairly short) I might just have coffee w/ heavy cream beforehand. On the days I do the hour long group workout, I might have an egg or two and an avocado. I'm usually not very hungry afterwards. I'll eat an hour or two later...usually left-overs. I try to build my meals by starting with a protein, adding in some fat, then some veggies. Seriously, ditch the scale and the sugar! I think the lara bars/muffins/etc. just make me feel snacky. I still have dates or nuts occasionally, but not often. GL!

2fd93e91bb14e641a2bac9c6033e84e2

(1614)

on March 29, 2012
at 12:59 AM

You're exhausted because you're eating nothing. Seriously. Log a week of eating like that into FitDay or another similar free tracker, and I guarantee you're not eating ANYWHERE near enough protein and fat. I'm serious about logging, if it will make you realize that you need to EAT MORE GOOD STUFF. :)

0842bcf75fca05aac68ce181aa075fa4

(128)

on March 29, 2012
at 12:30 AM

I'm so glad that you mention the fruit, lara bars & paleo baked goods. I was starting to feel that relying on those items wasn't ideal. I'm also going to hide my scale, and focus more on my habits! Can I ask you what you eat pre & post workout? I struggle with that the most. Thanks!

0842bcf75fca05aac68ce181aa075fa4

(128)

on March 29, 2012
at 12:28 AM

WELL...I had a major blow out this weekend, movie popcorn twice, tortilla chips and m&m's. GAWD. Before that freak out I had been super strict. I work out because I love it, it's fun for me....and I ride my bicycle a lot, which is my play.

Bfa1c9eacfc94a1b62f3a39b574480c6

(3700)

on March 28, 2012
at 11:18 PM

Agree with Meret as well. Stick to some whole, freshly prepared foods. Good fats, solid protein, and vegetable/starchy carbohydrates. None of this pseudo-muffin, processed gunk. Yeah, yeah they're "Paleo," but they're processed. Nothing technically is Paleo on this site, but you catch my drift. It's **processed.**

Bfa1c9eacfc94a1b62f3a39b574480c6

(3700)

on March 28, 2012
at 11:17 PM

Agreed. More protein would spice up those meals.

50637dfd7dc7a7e811d82283f4f5fd10

(5838)

on March 28, 2012
at 11:17 PM

I broke through a serious plateau only after tweaking my back and being forced to stop working out for a full week. I didn't change what I ate, in fact, I had ice cream nearly every night cause I felt sorry for myself, but also got 9-10 hrs of sleep each of those nights. Busted right through that plateau and haven't stopped losing since. Sleep is paramount.

Bfa1c9eacfc94a1b62f3a39b574480c6

(3700)

on March 28, 2012
at 11:16 PM

How strict have you been these past six weeks? If your general health is pretty good and don't have any serious issues; and you're fairly strict, sticking it out longer may just be the time you need to see some changes, calories aside. Otherwise, don't be TOO restrictive in your diet, and don't stress about it. Eat to satiety! Don't workout if you don't feel up to it. I usually move because I feel the want/need to move. Most of the time, it's dance, and a light 10-minute workout. It's fun to me. It's creative. How's your play? Are you working out just for the sake of working out?

4d6aa1a676240b15dc569ff8ade0500f

(2546)

on March 28, 2012
at 11:13 PM

oh, also, make sure you're not overtraining for the way you eat. overtraining symptoms are no joke and it can take MONTHS to recover, once you reach that point.

50637dfd7dc7a7e811d82283f4f5fd10

(5838)

on March 28, 2012
at 10:42 PM

Sounds about right to me. Congrats

50637dfd7dc7a7e811d82283f4f5fd10

(5838)

on March 28, 2012
at 10:36 PM

Or ditch the protein shake and have some beef, lamb, chicken, fish etc...

96bf58d8c6bd492dc5b8ae46203fe247

(37227)

on March 28, 2012
at 10:05 PM

Your overall food list might work for me if dinner included 8-10 oz of fatty beef. I'm not saying you have to like/eat beef, but I do think you need more protein/fat. Hope you find a good balance for high energy soon!

0842bcf75fca05aac68ce181aa075fa4

(128)

on March 28, 2012
at 09:58 PM

I'm trying to lose weight, I'm not happy with how I feel in my clothes...they are all too small now. I'm down 5 lbs from when I started (6 weeks ago), so I'm starting to feel better but want to go about another 10 (where I've been in the past and felt comfortable). I will up my calories maybe in breakfast for sure, that worked well for me.

A45af235ed4dd0b4f548c59e91b75763

(1936)

on March 28, 2012
at 09:56 PM

Beef.. More.. Beef..

50637dfd7dc7a7e811d82283f4f5fd10

(5838)

on March 28, 2012
at 09:56 PM

Energy*^ Also, you may want to consider adding more starch, especially on CrossFit days.

50637dfd7dc7a7e811d82283f4f5fd10

(5838)

on March 28, 2012
at 09:55 PM

Chips fix enery levels? No, but really, just eat more.

50637dfd7dc7a7e811d82283f4f5fd10

(5838)

on March 28, 2012
at 09:53 PM

Agree with all of this

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13 Answers

5
Ae3b7ea9f3755af32287825db8d98796

on March 28, 2012
at 10:38 PM

Hey Wendy! I posted a similar question a while back. Your post really reminded me of how I was feeling (extremely tired mid-day, doing crossfit, similar menu). I ended up dropping the fruit, lara bars, and paleo baked goods and I feel 100% better. I think I was about 5 weeks in when I was feeling the lethargy. I also added more fat, coconut oil, avocado, ghee, and stopped worrying about whether the fat would make me fat (old habits die hard). Since tweaking my diet, I have thrown out my scale (it was really messing with my head), so I don't know how much I've lost, but I feel great and my clothes are all getting loose on me.

Good luck!

0842bcf75fca05aac68ce181aa075fa4

(128)

on March 29, 2012
at 12:30 AM

I'm so glad that you mention the fruit, lara bars & paleo baked goods. I was starting to feel that relying on those items wasn't ideal. I'm also going to hide my scale, and focus more on my habits! Can I ask you what you eat pre & post workout? I struggle with that the most. Thanks!

50637dfd7dc7a7e811d82283f4f5fd10

(5838)

on March 28, 2012
at 10:42 PM

Sounds about right to me. Congrats

Ae3b7ea9f3755af32287825db8d98796

(2022)

on March 29, 2012
at 02:10 AM

Honestly, I don't worry about it much. On the days I do my xfit workouts on my own (they're fairly short) I might just have coffee w/ heavy cream beforehand. On the days I do the hour long group workout, I might have an egg or two and an avocado. I'm usually not very hungry afterwards. I'll eat an hour or two later...usually left-overs. I try to build my meals by starting with a protein, adding in some fat, then some veggies. Seriously, ditch the scale and the sugar! I think the lara bars/muffins/etc. just make me feel snacky. I still have dates or nuts occasionally, but not often. GL!

5
Cf599755619b0588e5e6ed4cb5cef50d

on March 28, 2012
at 10:22 PM

where's the beef? need more fat, too. eggs and chicken are not enough to fill me up. eat some large amounts of fatty beef (steaks, ground, etc), bacon, fish....and you should feel full for awhile. you wont even need snack breaks, you can end up fasting for hours. cook things kale, spinach, brussels sprouts, sweet potatoes in various fats, like beef tallow, bacon fat, duck fat. it will be delicious experimenting :-)

Bfa1c9eacfc94a1b62f3a39b574480c6

(3700)

on March 28, 2012
at 11:17 PM

Agreed. More protein would spice up those meals.

3
50637dfd7dc7a7e811d82283f4f5fd10

(5838)

on March 28, 2012
at 09:52 PM

Eat More.

More sleep.

Consider working out less until you feel like upping it without feeling exhausted.

3
Bfa1c9eacfc94a1b62f3a39b574480c6

(3700)

on March 28, 2012
at 09:51 PM

Up your calories. I eat what you eat in a day at half-a-sitting, and I don't even do Crossfit.

Second what Andy said, and given you are moderately/pretty active, that's an abysmally small amount of food.

What's your height, weight, and how do you look and feel in your clothes?

Bfa1c9eacfc94a1b62f3a39b574480c6

(3700)

on March 28, 2012
at 11:16 PM

How strict have you been these past six weeks? If your general health is pretty good and don't have any serious issues; and you're fairly strict, sticking it out longer may just be the time you need to see some changes, calories aside. Otherwise, don't be TOO restrictive in your diet, and don't stress about it. Eat to satiety! Don't workout if you don't feel up to it. I usually move because I feel the want/need to move. Most of the time, it's dance, and a light 10-minute workout. It's fun to me. It's creative. How's your play? Are you working out just for the sake of working out?

0842bcf75fca05aac68ce181aa075fa4

(128)

on March 29, 2012
at 12:28 AM

WELL...I had a major blow out this weekend, movie popcorn twice, tortilla chips and m&m's. GAWD. Before that freak out I had been super strict. I work out because I love it, it's fun for me....and I ride my bicycle a lot, which is my play.

0842bcf75fca05aac68ce181aa075fa4

(128)

on March 28, 2012
at 09:58 PM

I'm trying to lose weight, I'm not happy with how I feel in my clothes...they are all too small now. I'm down 5 lbs from when I started (6 weeks ago), so I'm starting to feel better but want to go about another 10 (where I've been in the past and felt comfortable). I will up my calories maybe in breakfast for sure, that worked well for me.

50637dfd7dc7a7e811d82283f4f5fd10

(5838)

on March 28, 2012
at 09:53 PM

Agree with all of this

3
E34fbfa1bca9ae970c9c7313bf9de9f8

(1436)

on March 28, 2012
at 09:47 PM

I have no idea what your caloric requirements are, but overall your meals seem a little light on calories. You may want to find out and adjust appropriately.

2
F4d04667059bc682540fdfd8b40f13a7

on March 28, 2012
at 11:12 PM

I don't believe diet can compensate for lack of sleep. I also don't think the occasional good sleep can make up for lots of inadequate sleeps.

The increased exercise is going to be increasing your bodies need to sleep (to rest and repair). Without getting enough sleep you won't be maximising the benefit of the training.

I'd even go so far as to say given the choice between preparing and eating dinner - or getting an extra hours sleep, you'd benefit mroe from the sleep right now!

If you have adequate sleep every night, I'd be suprised if you find you still hit the wall

50637dfd7dc7a7e811d82283f4f5fd10

(5838)

on March 28, 2012
at 11:17 PM

I broke through a serious plateau only after tweaking my back and being forced to stop working out for a full week. I didn't change what I ate, in fact, I had ice cream nearly every night cause I felt sorry for myself, but also got 9-10 hrs of sleep each of those nights. Busted right through that plateau and haven't stopped losing since. Sleep is paramount.

2
0cddf17fbd678b897beeace676b0df92

on March 28, 2012
at 10:29 PM

Looks to me that you need protien with your snack. Suggestion: make it a smoothie with protien powder or raw egg and maybe some ground flax. If the exhaustion continues, consider having your adrenals tested. A FDN practitioner can do that for you fttp://fdnmanager.com

50637dfd7dc7a7e811d82283f4f5fd10

(5838)

on March 28, 2012
at 10:36 PM

Or ditch the protein shake and have some beef, lamb, chicken, fish etc...

1
4d144b8e606f1f4efbd58ae2caa5cac3

on March 28, 2012
at 11:50 PM

lara bar?

you are burning out with a huge calorie deficit man.

eat MOAR!

1
4d6aa1a676240b15dc569ff8ade0500f

(2546)

on March 28, 2012
at 11:11 PM

i don't see enough protein, and too many sugary items -- paleo muffin? lara bars? on the first day the only protein i see is from 2 eggs. on the second day, it's 1 egg and whatever is in your chicken curry. i'd definitely re-evaluate protein levels. i'm not saying every meal has to have animal protein, but if you're crossfit-ing, you should probably get a decent amount every day.

4d6aa1a676240b15dc569ff8ade0500f

(2546)

on March 28, 2012
at 11:13 PM

oh, also, make sure you're not overtraining for the way you eat. overtraining symptoms are no joke and it can take MONTHS to recover, once you reach that point.

Bfa1c9eacfc94a1b62f3a39b574480c6

(3700)

on March 28, 2012
at 11:18 PM

Agree with Meret as well. Stick to some whole, freshly prepared foods. Good fats, solid protein, and vegetable/starchy carbohydrates. None of this pseudo-muffin, processed gunk. Yeah, yeah they're "Paleo," but they're processed. Nothing technically is Paleo on this site, but you catch my drift. It's **processed.**

0
8e525db66a3a80b383805495f00a6292

on October 09, 2012
at 07:14 PM

Are u drinking any protein shake?

0
0842bcf75fca05aac68ce181aa075fa4

(128)

on March 29, 2012
at 12:32 AM

This is all awesome input!!! Thanks so much. I will start tweaking the food and sleeping!

0
D45e43b08cd99a04f5d4294a871e1078

(1010)

on March 28, 2012
at 11:45 PM

Personally, I needed coffee to go to the crossfit box. If you drink coffee daily, probably you're dependent. I dropped coffee 100% and it's a son of a bitch. But after 2 weeks, I felt like I was on coffee all day long, but it was the return of my natural high. As months went on, I liked that I wasn't dependent on it, but I craved the taste, and has lead me here to now drinking too much of it again.

The best cure I know of you probably won't do. It's to eat mostly raw, vegetable/fruit juice from a juicer, raw honey, even raw meat!

0
518bce04b12cd77741237e1f61075194

(11577)

on March 28, 2012
at 11:09 PM

If iron is a concern (you mentioned it, can be if you are exercising, have some absorption issues, have a heavy period etc) get your weekly serving of liver, and try adding in some oysters (canned and smoked are what I find most convenient) in for your snack! Should eliminate or minimize any risk of deficiency.

518bce04b12cd77741237e1f61075194

(11577)

on October 09, 2012
at 08:15 PM

Also: just eat real food. No substitute nonsense. Use your calories to count for something. Eggs. Meat. Veg. Fruit.

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