 Dietings making me tired? From Vivek Nakarmi
Pictured: Vivek training with Muay Thai legend Apidej at Fairtex Camp Thailand.
QUESTION:
Hey Mike,
Vivek here... I had some questions about some of the diet things... Couple of months ago, I was following up with the PDF file that you had sent me. It was awesome man... I was seeing great results... I probably wasn't doing something right, I guess. During the diet I felt very tired and energyless and was not able to perform excellent in my training... Also, all the food you have mention in the diet files are not available in USA. So, is there anyway you can e-mail me with list of food (available everywhere) that I can eat during the diet and with out losing energy... Again, I have to keep up with my training so energy is a big part of it... Therefore, if you could e-mail me with the simple plan of food that I should be eating, I would really appreciate it ....
I am still taking protein shake and HMB and pushing lots of cardio and combination of own body strength training... I am seeing results but not as much I wanted... I would really appreciate if you could help me with this... I hope it is not too much to request for... Thanks a lot for your help!!!
Your Pal,
Vivek Nakarmi, USA
ANSWER:
Hey Vivek,
to get your energy levels for training higher you need the right amount, and types of foods - and you need to eat them at the right times.
Aim to eat around 3g of protein per kg of body weight per day. So for a body weight of around 80kg (176 pounds) that would equal 240g of protein per day - divide this amount by your 6 meals (the amount of meals you should eat in a day) - that's 40g of protein per meal. If you are only managing to eat less meals than that then divide the total daily protein intake amount by the amount of meals you eat. So, for 5 meals that would equal 48g of protein per meal... On weekends etc when your timetable can get a bit out of control still aim to eat the correct total daily amount of protein.
Get that protein part sorted first - without the right amount of quality protein at regular 3 hourly intervals you may not fully recuperate from hard training sessions - that will lead to overtraining, tiredness, injuries, and sickness. When you get this part right over time you can make solid consistent progress forward and keep your energy levels elevated.
You should also combine some quality carbs and fat with each meal you eat - if you are following my "Defining You' e-guide PDF then you will more than likely be cutting carbs from your evening meals so that you can burn more body fat and get leaner.
Some good quality slowly released carb choices are:
Oats/Porridge (the chunkier the better)
Sweet Potatoes or Yams (called Kumara in NZ)
Brown Rice
Wholemeal Pasta
Wholemeal/Wholegrain bread (the chunkier the bread the better)
Plus you need some good fats in your meals too which can come from:
Flax Seed Oil/Linseed Oil
Flax Seeds/Linseeds
Fish and Fish Oils
Nuts (Walnuts and Almonds are good)
Peanut butter is good (but go for something organic without any added vegetable oil)
Avocado
Olive Oil
The 2 most critical protein hits of the day are breakfast (you may not have eaten protein for 8 hrs or more) and the most important one is as soon as possible following training. After that post training meal/shake you should have another protein meal within an hour or so. For breakfast and post training whey protein concentrate is the best protein choice as it contains the highest and most beneficial macronutrient profile - plus is quickly and easily digested when your body needs it most.
Also eat plenty of fresh vegetables as often as you can.
I'm glad you're sticking to your HMB and seeing the results - under harder training conditions the body needs every edge it can get!
Good luck with your training, let me know how you go.
Cheers,
Mike.
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