Recovery supplements or foods

Kdub

Guys, ive been really tired,sore and run down in the mornings lately. Dont know if its the weather or if i'm getting enough rest...Training 4 days a week plus rugby match on saturday....get 2 days full days rest, sleep 7-8 hours a day. At the same time i am trying to lose weight so keeping the calorie intake to a minimum. just need advice on what supplements i can take or foods...take protein after each training session and eat alot of protein anyway ...
Cheers guys

COH

If you're training 5 days a week why keep calories to a minimum? Your body needs calories to recover, just the right type of calories. If you dont supply them you'll probably burn muscle for fuel and thats not the weight you want to lose.

If you eat small meals regluarly you'll keep your metabolism higher, feed muscle and help fat loss without losing gains. Whats your average daily diet?

Kdub

are you asking what i eat?? i dont actually calorie count; just keep portions down and eat healthy if you know what i mean...

eroo

Kdub wrote: »

are you asking what i eat?? i dont actually calorie count; just keep portions down and eat healthy if you know what i mean...

Well you should get a rough estimate of the calories you consume. If you burn more than you consume, it can leave physically and mentally drained. That's horrible!:(

Kdub

Eroo at the moment my diet is quite extreme.

Breakfast: Protein Shake, Apple
Morning snack:Banana
Lunch: Sandwich Ham & Egg x 2
Afternoon Snack:Handful of nuts
Protein Shake after training
Dinner: Can Tuna & salad (easiest to make as get home quite late from rugby training)

Supplements
Ginseng 1 Tab each morning
Glucosamine 1 tab -1000mg each morning
2 teaspoons of wheat germ

not sure how many calories but its leaving really tired and body aches in the morning but once i have my breakfast its not to bad, and i walk to work 25mins which helps loosen the knots out....maybe i should just harden up!!

dave13

well I'm not half as active as you are and I'd be famished on that diet. With the amount of training your doing there's no need to cut your diet that drastically. You should be getting at least the recommended 2500 calories as all your exercise will naturally result in a deficit. Your diet would leave a 5 foot girl hungry.
A decent carby breakfast would be a start.

t-ha

Agree with Eroo. Too few carbs. Increase them until you start to feel a bit better. Working out hard while dieting down will always leave you a bit more spent though so don't expect it all to go away.

Kdub

I've been doing this training for a while with a pretty good diet only thing i've changed really is the breakfast where i used to have porridge and a slice of toast with peanut butter. With little or no result; at the moment i'm weighing in at 118kg looking to get down to 103kg... 6'1. I put on size pretty easily but i'm looking to trim down and i dont mind losing abit of muscle in the process. 18% bodyfat so looking to get down to 12-13%. thanks guys for your feedback taking it on board!!:)

Arsenal1986

where u train man out of curiosity?i live in smithfield too train in hercs

Kdub

I'm a member at Crunch, moved into town at the start of the year and a friend of mine used to work there...ok gym for basic training and good scenery if ya know what i mean but for things like olympic lifts and power training...its not very good...what is herc's like and where is it??

Arsenal1986

ah tis absolutly class tons of squat racks an benchs an platforms for Olympic and powerlifting...not much in the way of scenery now tho! its on north king street near DIT two min walk from smithfield square

Kdub

Thanks will have to check it out!! can you go as a casual member??

Arsenal1986

dnt think so im sure theyd let u have a look around think its 80 quid for 3 months

Kdub

thats really cheap...thing is i'd probably only use it once a week for my power sess, as i've already paid 12months at crunch, i'll have to pop in and see what they say.
Cheers