Getting Thin from Overtraining?

melon_collie

I am 34 years of age, am 6ft 1 and weigh about 12.5 stone.

I train about 3 nights a week, a combination of running, weights and circuit training mixed with punch bag workout also. Whenever I train I push myself very hard indeed. I would class myself as a typical ectomorph and I have always struggled to put on large amounts of mass.

Lately I have been training a lot but people keep saying to me that 'i look very thin'. Now I haven't really lost any weight as such but so many people have said it to me that I am getting very conscious about it.

I don't over eat or eat much sh1te. I eat a good breakfast in the morning (porridge, tea toast, juice), a sandwich at lunch and a good dinner in the evening with a couple of coffees, banana, yoghurt & apple squeezed in there somewhere. If I am hungry I eat but I'd never that hungry outside meal times.

Could it be a case that I need to start taking in more calories to make up for the energy I am burning??? I know I am not losing it on the scales but so many people have said to me that I look gaunt. IS there something I need or can do about this? Or is it just people's imaginations.

WhiteWalls

Can never understand why people so thin workout so hard. Fair play to you for being active but I think most people exercise to look better and being thin is not attractive. Remember its 75-80% what you eat

melon_collie

Other people may train to 'look better'. I train predominantly to try and maintain a high level of fitness. I am at a stage of my life now where I am past my physical peak and on the downward slope as it were. I find that hard to accept to be honest even though I know it happens to everyone. I think the main reason I push so hard is because I am in denial.

However that said, should I really be appearing 'thin' if I am not loosing any weight on the scales? Or is it that I am just appearing thin for somebody of my age???

melon_collie

melon_collie wrote: »

I am 34 years of age, am 6ft 1 and weigh about 12.5 stone.

I train about 3 nights a week, a combination of running, weights and circuit training mixed with punch bag workout also. Whenever I train I push myself very hard indeed. I would class myself as a typical ectomorph and I have always struggled to put on large amounts of mass.

Lately I have been training a lot but people keep saying to me that 'i look very thin'. Now I haven't really lost any weight as such but so many people have said it to me that I am getting very conscious about it.

I don't over eat or eat much sh1te. I eat a good breakfast in the morning (porridge, tea toast, juice), a sandwich at lunch and a good dinner in the evening with a couple of coffees, banana, yoghurt & apple squeezed in there somewhere. If I am hungry I eat but I'd never that hungry outside meal times.

Could it be a case that I need to start taking in more calories to make up for the energy I am burning??? I know I am not losing it on the scales but so many people have said to me that I look gaunt. IS there something I need or can do about this? Or is it just people's imaginations.

are you saying you look more gaunt lately but the scales weight is remaining the same? I'm wondering if you're adding some muscle and losing fat you could look a bit gaunt due to fat loss yet cos muscle is heavier than fat still remain the same weight. that's why it's important to take measurements when losing weight rather than relying totally on the scales.

porridge tea, toast ond juice is just all carbs too.. why not have just porridge and then a 4 egg omelette even. if that's your breaksfast you might not be getting unuf protein all the day. you should have protein with all meals. fish, chicken, meat etc, the size of the palm of your hand with each meal. you might find it better.

melon_collie

rusty cole wrote: »

are you saying you look more gaunt lately but the scales weight is remaining the same? I'm wondering if you're adding some muscle and losing fat you could look a bit gaunt due to fat loss yet cos muscle is heavier than fat still remain the same weight. that's why it's important to take measurements when losing weight rather than relying totally on the scales.

porridge tea, toast ond juice is just all carbs too.. why not have just porridge and then a 4 egg omelette even. if that's your breaksfast you might not be getting unuf protein all the day. you should have protein with all meals. fish, chicken, meat etc, the size of the palm of your hand with each meal. you might find it better.

That's very good advice. Thank you for that. You're explanation makes sense and that could very well be what is happening. People have commented that my face looks thin. I will work on trying to eat an extra portion of meat per day plus the eggs for breakfast.

Thanks again.

melon_collie

melon_collie wrote: »

That's very good advice. Thank you for that. You're explanation makes sense and that could very well be what is happening. People have commented that my face looks thin. I will work on trying to eat an extra portion of meat per day plus the eggs for breakfast.

Thanks again.

yes I alternate so on Monday I have 100grams of porridge on skim milk with 20gm of walnuts and 40gm of raisins and im out the door.

next morning I have 3 full eggs and 3 whites in an omelette, then a piece of fruit and 2 tablespoons of cod liver oil.

Lombardo86

If eating more feels like a bit of a chore - why not have a protein shake with a glass of milk? Extra ~250-300 calories and only 30 second to prepare and drink.

*Best scenario is to get it from real food obviously, but if you're happy as you are and just NEED to eat more rather than WANTing to. Perhaps a supplement could help

Alf Veedersane

If you're feeling knackered to the point that your training is affected, then you probably are training a bit toio hard. Or not eating enough.

But I wouldn't have said that 12 and a half stone at 6ft 1 was overly thin.

Cuddlesworth

Alf Veedersane wrote: »

But I wouldn't have said that 12 and a half stone at 6ft 1 was overly thin.

I wouldn't have said so either. His environment may be a issue though, he is at a age where a fair portion of his peers are considered overweight.

ixus

Are the people who are telling you that you're thin fat or do they do any exercise? That might be your first answer.

You'd be overweight by a runner's standard. Maybe slightly under by a Gaa players.

RomanGod

-You aren't eating enough protein by the sounds of your diet. Could be losing muscle mass and weight is staying the same because overtraining can lead to more fat storage

-You are burning more calories than you are consuming so you have a growing deficit everdyay which is now being noticed by others

-An ectomorph doesn't have to stick to clean foods so you can get away with adding chocolate peanuts or something high in calories to hit your target for the day

-Don't follow the scales. Go by the mirror

tenifan

melon_collie wrote: »

I am 34 years of age, am 6ft 1 and weigh about 12.5 stone.

I train about 3 nights a week, a combination of running, weights and circuit training mixed with punch bag workout also.

I don't think this picture is fair.. but it has a point http://www.natpersonaltraining.com/articles/wp-content/uploads/2011/01/marathoner-vs-sprinter.jpg

Running, circuits (at least the circuits i go to) and punchbag is a lot of cardio, and people trying to bulk up a little often avoid this kind of workout because they are looking to build.

I think the "gaunt" look people are commenting on is just their perception of someone who is not carrying any weight (neither muscle nor fat - at least that noticeable type of muscle weight lifters get, as opposed to that less noticeable type marathon runners get); and you're 34 years old so obviously look a little harder what with the laughter lines and jowls

If you're not happy with the thin look, you'll probably need to change your workout and diet.

melon_collie wrote: »

I eat a good breakfast in the morning (porridge, tea toast, juice), a sandwich at lunch and a good dinner in the evening with a couple of coffees, banana, yoghurt & apple squeezed in there somewhere.

That isn't a good breakfast. Porridge, probably good for digestion. Tea, neutral. Toast, hardly nutritious. OJ, good for the digestive system but full of sugar. A sandwich for lunch.. great, more carbs.

That diet will probably keep the weight off just because you don't seem to snack on junk. Personally when I'm training I have bacon and eggs for breakfast, chicken breast (or another meat) and salad for lunch. Then dinner is easy because it's just more meat, some spuds/pasta/rice, and plenty of veg (which I hate but is good for ya!). In between, healthy snacks like nuts and fruit.

You obviously have the will power to avoid junk and the motivation to work out 3 times a week. A personal trainer who can give you a good programme and meal plan, a few targets and the know-how to track your progress might be a good investment for a few weeks.

Mellor

I doubt you are overtraining.
You probably aren't to eating enough.

melon_collie

many thanks to everybody who has replied so far. the consensus seems to be that i am not getting enough protein in my diet. i am going to try and change that from today on.

the strange thing about all of this is that my diet hasn't really changed over the last 15 or 16 years. During that time I have had a very good gaa career at club level. I would have been training just as hard albeit a different type of training. My weight during that period would have been roughly what it is now but no more than 4 or 5 lbs over what it is now. Nobody would ever have commented about how thin I looked during that time.

Perhaps the type of training I am doing now is burning more body fat and I appear to look more gaunt.

Thanks again for the advice. Any more advice is welcome

Alf Veedersane

You're on the right track. Get a bit more into you is about all you need to tweak.

If your body isn't changing, i.e. getting thinner; and your weight isn't changing then you have nothing to worry about.

dor843088

melon_collie wrote: »

I am 34 years of age, am 6ft 1 and weigh about 12.5 stone.

I train about 3 nights a week, a combination of running, weights and circuit training mixed with punch bag workout also. Whenever I train I push myself very hard indeed. I would class myself as a typical ectomorph and I have always struggled to put on large amounts of mass.

Lately I have been training a lot but people keep saying to me that 'i look very thin'. Now I haven't really lost any weight as such but so many people have said it to me that I am getting very conscious about it.

I don't over eat or eat much sh1te. I eat a good breakfast in the morning (porridge, tea toast, juice), a sandwich at lunch and a good dinner in the evening with a couple of coffees, banana, yoghurt & apple squeezed in there somewhere. If I am hungry I eat but I'd never that hungry outside meal times.

Could it be a case that I need to start taking in more calories to make up for the energy I am burning??? I know I am not losing it on the scales but so many people have said to me that I look gaunt. IS there something I need or can do about this? Or is it just people's imaginations.

Heres what you need to worry about in order of importance . Calories, protein , carbs , fat . Get the first two down and the rest will almost take care of itself.

ixus

I really think you need to take a look at the people making the comments. Quite often it's their own insecurity with how they look. I've seen this happen to people who's body has changed when getting fit(ter). Maybe you've lost a bit of fat around your face or chin?

Unfit or fat people tend to have no problem making comments about or questioning someone getting fitter. But if a healthy, fit person makes a comment about a fat, unhealthy person it's viewed as bullying. They can have the same psychological impact depending on the nature of the comments.

nice_guy80

ixus wrote: »

Are the people who are telling you that you're thin fat or do they do any exercise? That might be your first answer.

You'd be overweight by a runner's standard. Maybe slightly under by a Gaa players.

that's where I'd start

jackboy

The general population of over 30's in Ireland is overweight and unfit. This is what most people see as normal. If you feel healthy and energetic ignore the comments, they don't know what they are talking about.

FTA69

I've dropped a stone and a half to weigh in for a fight and people are perpetually telling me I look thin, drawn, gaunt, pale, sick etc. I'm 12.5 stone at 5'9" and have still retained a reasonable amount of muscle mass.

I wouldn't worry too much OP. However, I would calculate the total calories you eat every day and examine is it enough to fuel you through whatever you're doing.

melon_collie

Thanks again for all the replies. The more I'm reading the more I think I need to increase my protein and calorie intake. I will assess things over the next few days.

Candy_Girl

As others have said add protein to each meal,also watch the cardio maybe add in more strength instead.

Oregano_State

I'm 6ft and the same weight as you. I don't think you're underweight at all, you're a healthy weight for someone of slight build and good fitness. I'd agree with the poster saying that you're probably experiencing others' insecurities coming out when they say you look thin. Definitely up the protein intake as well though.

heno86

Its just a bodyfat thing,most people when they start approaching relatively low bodyfat their face can become a bit gaunt and drawn. Whenever I get to approx 10% or below I get the same comments so I've to choose between a 6 pack and looking sick I'd definitely up the protein as was recommended that will help,you just look a bit different with lower bodyfat

deathtocaptcha

i'm an inch shorter than you and almost 1.5 stone lighter... i'd consider myself to be in the best physical condition of my life... ~11% bodyfat, can run or swim all day long... i don't eat 20 eggs a day or whatever the meat heads will tell you you should do...

provided you feel fit and toned and have less than about 12% bodyfat, ignore all advice and comments re: your appearance and trust your own judgement / stats.

the vast majority of people are overweight and obese and many who are within a healthy weight range have high bodyfat and wouldn't be regarded as 'fit' in the athletic sense... so pay no attention to their observations because their definition of 'underweight' is distorted... 'underweight' in their eyes is someone that has no belly... that's where society is at...