Sore and Lethargic

[phsearle]

I need some ideas please

I was sailing along first 4 weeks went by fine now all of a sudden muscles feel like I have the flu I feel weak, lethargic and slow and unable to work out.

I eat 4 times a day 45% Protein 35% Carbs 20% fat

I am just not sure what to do I am seeing the doc tomorrow but could do with any advice you may have

[Boss Man]

It could be overtraining. You might be pushing the body through too much whilst not fueling it enough.

Also you might want to check out something called chronic fatigue syndrome and see if it in any way resembles what you're going through.

[ultimatehlth]

Gotta agree with Boss Man sounds like over training unless you're coming down with a bug. Your carbs are low and protein a bit high for tastes. I have clients follow 30% protein, 30%fat and 40% carbohydrate in general. Try adding a post workout recovery meal of 4/1 carb to protein ratio with little fat within an hour of exercise. The carbs you eat during this magic window will go to refueling muscle glycogen and not store as fat. You'll find you have more strength and energy on your next session. Don't under estimate sleep.
Best,

Personal Trainer Los Angeles

[phsearle]

Turns out is a liver thing and too many sessions per week so I have dialed it back to 3 and am working on the liver infection. Thanks guys for the suggestions.

[Tallgirll22T]

I agree with the Boss. Sounds like you are overdoing it. I know you don't want to hear this because it sounds contradictory to your efforts, but it sounds like you need sugar. Maybe take 3 days to a week off training and feed yourself up good with a couple cheat meals. You can still cheat smart. try a half cup greek yogurt with a half cup whipped cream. Mix in some berries, sugary cereal or granola, and drizzle with maple syrup. Or you could try a for a couple days and see if you feel better. Try just drinking liquids for 2 days, like protein smoothies, tomato juice with seasonings, herbal tea, and lemon water. Also a strong cup of tea or coffee could help with the lethargy. Then there is old favorite--a teaspoon of 5g creatine monohydrate powder before workouts. Good luck, hope you feel better.

[Boss Man]

Be careful wih creatine though, as some like monohydrate promote water retention and in relation to power output and lifting gains, I used it over 10 years ago and the results were pretty much bollocks.

Never again.

[ChipPaulson]

Just take some time off obviously. Sometimes the body just needs a little reset.
Don`t take this as a chance to deviate from your diet, however.

[Alinshop]

I agree with the Boss. Sounds like you are overdoing it. I know you don't want to hear this because it sounds contradictory to your efforts, but it sounds like you need sugar. Maybe take 3 days to a week off training and feed yourself up good with a couple cheat meals. You can still cheat smart. try a half cup greek yogurt with a half cup whipped cream. Mix in some berries, sugary cereal or granola, and drizzle with maple syrup. Or you could try a for a couple days and see if you feel better. Try just drinking liquids for 2 days, like protein smoothies, tomato juice with seasonings, herbal tea, and lemon water. Also a strong cup of tea or coffee could help with the lethargy. Then there is old favorite--a teaspoon of 5g creatine monohydrate powder before workouts. Good luck, hope you feel better.

I like your smart cheat idea and suggestion of a few day's of a liquid diet. Might try these myself, thank you!