burnt out

[BxPrince24]

After jogging I get very burnt out. Like i get lightheaded, stomach feels upset, and I just feel dead. I don't know if I should buy and take some multi vitamins before or after I jog. The feeling goes away after around a half an hour or so. Should I buy some?

By the way, today was the first day I've started jogging since last year. I tried to take it easy this morning, I jogged for about 5 blocks, turned around back and walked for 3 blocks, jogged for 2 more blocks then I had to stop and take a seat because my feet got sore, I guess it's because I haven't been running on a regular basis. Sat for about 5 mins then jogged for a block and sprinted for 2 before finishing.

My goal is to be able to jog around the whole 5 blocks 3 times without stopping, the first two blocks are not that long, the last 3 are long like the sidewalks in manhattan. I plan on jogging twice a day from now on, once after I wake up and another after dinner.

 

[Francisco d'Anconia]

What's your general health like and what are you doing for nutrition?

 

[BxPrince24]

Other than drinking a lot of water, I'm not doing too much. My diet needs an overhaul. Lately I've been including vegies in my meals and fruits whenever possible. I don't eat chips or junk food at all. I tend to eat dinner in two shots, about a handfull of rice and meat (chicken or red meat). Not one after the other though, I eat the latter when I get hungry again hours after the 1st. Breakfast is a fried egg, 2 fried hotdogs, and some fried plantain. I think I need to find something new as far as breakfast goes. Lunch is whatever's around, sometimes I'll by a beef patty or something if I'm outside.

I currently weigh 235lbs. As far as body type goes, I'm stocky and I'm not looking to gain more mass, I feel that my torso is the right size but I need to lose the fat, get rid of the love handles and hopefully bring it down to an 8-pack by the summer. I would like to increase the size of my arms though, since I haven't been working out like I used to, they've lost some of their size. My shins/calves are optimal, compared to the rest of my body. They're toned and when flexed they look great.

My work out plan is:
Sundays - Abs
-20 sit ups 3x
-20 full body crunches 3x
-15 leg lifts 2x
-15 toe touches 2x

Tuesdays - Arms/Chest
-15 push ups 2x
-15 dips 2x
-10 shoulder barbell presses w/50lbs 2x
-10 side raises w/25lbs ea. 2x
-10 bench press w/150lbs (2x if possible)

Thursdays - Legs
-20 squats w/50lbs 3x
-20 dead lifts w/50lbs 3x

I've also started to take Cyalis today to help with the weight loss.

 

[Francisco d'Anconia]

I'd cut out the fried food too. I'm curious about "whatever's around" when it comes to lunch too. Try to stay away from processed foods too. You may even consider cutting out carbs for a couple of weeks to jumpstart your fat loss.

 

[BxPrince24]

when dinners already made I'd eat one of thos 2 servings then. Other than that I'd eat like a low fat yogurt, waffles, cereal, or I'd buy something. I'm gonna read up more on calorie cutting and try to stay away from carbs for now. thanks for the help so far.

 

[Francisco d'Anconia]

Waffles? Cereal? Hmmmm... Take a look at this site to determine just how much fat/calories/carbs your current diet has.

http://www.nutritiondata.com/

 

[BluEyes]

Lightheaded = Eat more or drink more water.

For the first week or two, have a gatorade(not powerade) before and after your run, until your body gets conditioned. You dont want to keep doing this cause of the insulin spike gatorade carries with it(no fat loss as a result).

Put all the workouts, cardio, and rest in place, then start overhauling your nutrition. It helps to have some spare energy when just starting a regime.

good luck

 

[stronglifts]

After jogging I get very burnt out. Like i get lightheaded, stomach feels upset, and I just feel dead. I don't know if I should buy and take some multi vitamins before or after I jog. The feeling goes away after around a half an hour or so. Should I buy some?

By the way, today was the first day I've started jogging since last year. I tried to take it easy this morning, I jogged for about 5 blocks, turned around back and walked for 3 blocks, jogged for 2 more blocks then I had to stop and take a seat because my feet got sore, I guess it's because I haven't been running on a regular basis. Sat for about 5 mins then jogged for a block and sprinted for 2 before finishing.

My goal is to be able to jog around the whole 5 blocks 3 times without stopping, the first two blocks are not that long, the last 3 are long like the sidewalks in manhattan. I plan on jogging twice a day from now on, once after I wake up and another after dinner.

So today was the first day jogging since last year & you felt burned out?

You probably did too much (too big intensity or too much distance). Take it slowly. Better to run 3 times a week for a month, then run twice a day. Running twice a day when you come from nothing, leads to overtraining (which leads to injury & counterproductive results).

good luck.

-Mehdi.

 

[Throttle]

i'm hearing:

- denial (you're overweight but keep talking about the parts of your body you're "satisfied" with)

- irrational exuberance (you're going to burn yourself out quickly with the stuff you've listed and go back to the status quo)

- no clue about diet (fried this, fried that, fried everything!)

- a high volume plan that won't gain you much mass, if any

- general cluelessness ('should I take a multivitamin after I run?')

slow down, back up, drop the denial routine, educate yourself, get a real plan, and continue to ask questions (that's the one and only encouraging thing you've done so far)

the only difference between lifting weights to gain mass & lifting weights to lose bodyfat is.....absolutely nothing, as far as the lifting goes. the diet is in the difference. start here http://www.sosuave.net/forum/showthread.php?t=110033

 

[BxPrince24]

i'm hearing:

- denial (you're overweight but keep talking about the parts of your body you're "satisfied" with)

-If I was in denial, I wouldn't be working out in the first place. I was just listing what I needed to work on and what I didn't.

- irrational exuberance (you're going to burn yourself out quickly with the stuff you've listed and go back to the status quo)

-The way that I was looking at it was to work my way up to where I can do all of those things, I know it's not gonna be possible to do all those weights straight off the bat. I planned on just doing what I can on the list until I can eventually do everything listed.

- no clue about diet (fried this, fried that, fried everything!)

-The only fried foods that I ate were in my breakfast, nothing else that I ate during the day was fried.

- a high volume plan that won't gain you much mass, if any

-I stated I'm not looking to gain more mass, I'd rather drop if anything. I should post a pic, I'm already as big as I want to be.

- general cluelessness ('should I take a multivitamin after I run?')

-Exactly, which is why I asked here before I went out and bought anything.

slow down, back up, drop the denial routine, educate yourself, get a real plan, and continue to ask questions (that's the one and only encouraging thing you've done so far)

the only difference between lifting weights to gain mass & lifting weights to lose bodyfat is.....absolutely nothing, as far as the lifting goes. the diet is in the difference. start here http://www.sosuave.net/forum/showthread.php?t=110033

thx for the link.

 

[BxPrince24]

So today was the first day jogging since last year & you felt burned out?

You probably did too much (too big intensity or too much distance). Take it slowly. Better to run 3 times a week for a month, then run twice a day. Running twice a day when you come from nothing, leads to overtraining (which leads to injury & counterproductive results).

good luck.

-Mehdi.

Thanks for the heads up.

 

[Kerpal]

I wouldn't drink Gatorade/Powerade. Drinks like that contain high fructose corn syrup which is terrible for you. I've also noticed that I used to get horrible headaches whenever I used to drink the red flavor Gatorade.

 

[Francisco d'Anconia]

I wouldn't drink Gatorade/Powerade. Drinks like that contain high fructose corn syrup which is terrible for you. I've also noticed that I used to get horrible headaches whenever I used to drink the red flavor Gatorade.

I agree. I stick to drinks using Maltodextrin and Dextrose.

 

[BxPrince24]

According to FitDay, today I burned 2829 today, and my calorie intake was 1250. Between yesterday and this morning I lost 2lbs. I was 235, i'm not 233. My goal is to get down to 180 by september, that's losing about 3-4 lbs a week from now. I'll update with my progress.

 

[Throttle]

trying to lose 3-4 pounds per week is unrealistic beyond the first week (when you typically drop lots of water weight). you need to eat more or you are guaranteed to lose muscle.

step away from the scale. go back to it only every 2-4 weeks, or better yet, throw it out and use the mirror or a camera once a month instead.

you may not want to gain overall mass, but you need to gain muscle mass or those last dozen pounds will be impossible to lose, you'll get frustrated and surely give up. you cannot build muscle with the weight lifting plan you've listed, and it's not going to help you lose bodyfat. it's built on the fallacy of "high reps for tone" which is garbage.

build muscle with a solid lifting program.

lose bodyfat through diet and cardio.

you probably can't build a lot of muscle while trying so desperately to lose bodyfat, but if you lose any significant amount of muscle on the way down, you'll bounce back sooner rather than later.

 

[Throttle]

but you don't have to take my word for it:

http://www.intense-workout.com/facts.html