Hugely Improve Stamina

K09

Hi,

I really want to improve my all round general day to day energy and also to improve my stamina in sports such as soccer and running.

I am pretty fit but struggle with stamina and often feel lethargic. BTW been to doctors and no issues.

I would be delighted to hear any advice or tips or any programs available that work.

Thanks.

Burkatron

TBH,if you think you're already fit & are training for football I'd be looking at diet 1st as if it's not right no programme will help! Whats your typical daily food intake like? (someone was going to ask)

K09

Burkatron wrote: »

TBH,if you think you're already fit & are training for football I'd be looking at diet 1st as if it's not right no programme will help! Whats your typical daily food intake like? (someone was going to ask)

Hi,
Diet is along these lines...
Breakfast: Porridge with a banana
Mid morning: Tea & two slices of brown bread toasted.
Lunch: Brown bread sandwich - either ham and cheese, or chicken and cheese.
Apple, Orange.
Mid Afternoon: Biscuit and apple or orange. Maybe a bar of choclate instead of biscuit
Evening: Dinner: Spag Bol or Chicken Stir Fry or Chicken Fajitas or cod(donegal catch) with potatoes and brocolli.

Burkatron

K09 wrote: »

Hi,
Diet is along these lines...
Breakfast: Porridge with a banana
Mid morning: Tea & two slices of brown bread toasted.
Lunch: Brown bread sandwich - either ham and cheese, or chicken and cheese.
Apple, Orange.
Mid Afternoon: Biscuit and apple or orange. Maybe a bar of choclate instead of biscuit
Evening: Dinner: Spag Bol or Chicken Stir Fry or Chicken Fajitas or cod(donegal catch) with potatoes and brocolli.

Right so, its defintely not bad if you're sticking to that, better then alot of people especially going by what they've been posting in AH the past few days!! Whats your height & weight? There definitely could be more in there. I'd be switching out the bar of chocolate/biscuit for an extra piece of fruit or some nuts & adding in another snack later on at night & again mid morning add in some fruit or nuts.

I shouldve asked you how structure this around work/Studying/Training to see if you're eating at the right times. Also whats your water intake like?

K09

Burkatron wrote: »

Right so, its defintely not bad if you're sticking to that, better then alot of people especially going by what they've been posting in AH the past few days!! Whats your height & weight? There definitely could be more in there. I'd be switching out the bar of chocolate/biscuit for an extra piece of fruit or some nuts & adding in another snack later on at night & again mid morning add in some fruit or nuts.

I shouldve asked you how structure this around work/Studying/Training to see if you're eating at the right times. Also whats your water intake like?

Weight 11st 7pounds. Height 5' 11"I eat the fruit, etc at work. Drink 2 litres of water when not training. 3-4 when training.

Burkatron

K09 wrote: »

Hi,
Diet is along these lines...
Breakfast: Porridge with a banana
Mid morning: Tea & two slices of brown bread toasted.
Lunch: Brown bread sandwich - either ham and cheese, or chicken and cheese.
Apple, Orange.
Mid Afternoon: Biscuit and apple or orange. Maybe a bar of choclate instead of biscuit
Evening: Dinner: Spag Bol or Chicken Stir Fry or Chicken Fajitas or cod(donegal catch) with potatoes and brocolli.

Burkatron wrote: »

Right so, its defintely not bad if you're sticking to that, better then alot of people especially going by what they've been posting in AH the past few days!! Whats your height & weight? There definitely could be more in there. I'd be switching out the bar of chocolate/biscuit for an extra piece of fruit or some nuts & adding in another snack later on at night & again mid morning add in some fruit or nuts.

I shouldve asked you how structure this around work/Studying/Training to see if you're eating at the right times. Also whats your water intake like?

K09 wrote: »

Weight 11st 7pounds. Height 5' 11"I eat the fruit, etc at work. Drink 2 litres of water when not training. 3-4 when training.

Diet is along these lines...

Breakfast: Porridge so lets say its a serving of flahavans that = 193 calories

http://www.livestrong.com/thedailyplate/nutrition-calories/food/flahavans/organic-porridge-oats/

with a banana = 105 calories
http://www.livestrong.com/thedailyplate/nutrition-calories/food/generic/banana-medium/


Mid morning: Tea = 60 calories

& two slices of brown bread toasted = 95 x 2 =190 calories
http://www.livestrong.com/thedailyplate/nutrition-calories/food/sunblest/medium-brown-bread-sliced-toasted/


Lunch: Brown bread sandwich - either ham and cheese lets take ham & cheese sambo ranging from 250 calories to 320 calories,

or chicken and cheese.

Apple =65 calories,
Orange.

Mid Afternoon: Biscuit lets say mc vities digestive = 70 cals http://www.livestrong.com/thedailyplate/nutrition-calories/food/mcvitiess/digestive-biscuits/
and apple
or orange. =50 calories
Maybe a bar of choclate instead of biscuit

Evening: Dinner:
Spag Bol lets say 401g home made = 617 calories
or Chicken Stir Fry or Chicken Fajitas or cod(donegal catch) with potatoes and brocoll

Ok going by what you've given me i.e your height & weight & you train 3-4, so I've factored that 1 hour daily.I'm factoring in a moderate workload just for this example! I've gone for average bodyfat range of 14-20% male I've no idea what else you do you should be aiming for 1737 calories before you've done any excercise.
26934 after excercise

Your grand total of the examples I've taken from above is 1620 calories, this is while you're excercising. So you're constantly on a deficit & this will partially explain why you're feeling lethargic.
As I said before you've got to eat more before you worry about a programme!

Here's the link for the calculator I used http://www.bodybuilding.com/fun/issa64.htm
If you read through the article & use the calculator it'll give you the matronutrient breakdown.

There's plenty of other ways to work all this out, its just what I've been thought & it's served me well when Im not injured!!

K09

Burkatron wrote: »

Ok going by what you've given me i.e your height & weight & you train 3-4, so I've factored that 1 hour daily.I'm factoring in a moderate workload just for this example! I've gone for average bodyfat range of 14-20% male I've no idea what else you do you should be aiming for 1737 calories before you've done any excercise.
26934 after excercise

Your grand total of the examples I've taken from above is 1620 calories, this is while you're excercising. So you're constantly on a deficit & this will partially explain why you're feeling lethargic.
As I said before you've got to eat more before you worry about a programme!

Here's the link for the calculator I used http://www.bodybuilding.com/fun/issa64.htm
If you read through the article & use the calculator it'll give you the matronutrient breakdown.

There's plenty of other ways to work all this out, its just what I've been thought & it's served me well when Im not injured!!

OK. Thanks! So I should be eating a whole lot more??
Feel knackered today after gym last night. And due to play 5aside this evening.

So what and how much food should I be adding? Or increase portions?

Thanks again!!

K09

anyone got any advice or suggestions? much appreciated! Thanks!!

TommyKnocker

I am going to assume that 26 thousand 9 hundred and 34 calories (26934) daily is a typo :eek::eek::eek: and a figure around 2,690 is what was meant??

M