Tired when dieting - what can I do to get my energy up besides to add carbs?

[Anna Kubit]

Hi!

I'm back to dieting for a few weeks. Carb cycling. Yesterday I had about 80g of carbs. Barely worked out: 6 minute HIIT on empty stomach, 1 set of low weight exercises for shoulders, biceps, chest (after eating a few times).

Today I woke up super tired, yesterday too though the carbs were around 150g the day prior. I have been eating clean for the last few months and working out hard regularly, apart from an occasional slip, but now I want to cut beyond any point I've been before. Hence HIIT on empty 3-4 times a week and carb cycling.

I am thinking to just change up the low/high/med carbs depending on what I can stand. Like today, I was super tired, so I added some carbs (sweet potato, oatmeal instead of just protein for breakfast, strawberries).

Does anyone have good strategies to increase energy for life/work/workouts when on low carbs, preferably other than supplements (unless they are totally effective and won't just keep me up when I should sleep causing me to get sick longer term, as has happened to me before on too many energy drinks, lol)??

I would appreciate any feedback and support on dieting happily.

Thanks!

Anna

[Shaunalynn]

Hi Anna!

Well, to start I really wouldn't recommend doing your HIITs on an empty stomach. In the morning your glycogen stores are depleted (especially under calorie restriction).

You may have your carbs too low for your body. Low carbs work well for some and not well for others. My hubby is a pro bodybuilder and he can survive and feel great on almost no carbs, while I on the other hand turn into a raging lunatic on low carbs! lol.

What i would suggest is to watch your ratio of carbs/protein/fat as opposed to strictly the number of carbs alone. You want a good balance of all the macronutrients. Try a ratio of 30% carbs, 30% fat and 40% protein and see how that works for you. So if your daily calorie intake is at 1400 (for example) you'd have 420 calories from carbs (about 105gr), 420 calories from fat (about 46 gr) and 560 calories from protein (about 140gr).

This formula should work and keep you as energized as possible. Also, make sure you take a multivitamin, fish oils and have your iron checked, you may need an iron supplement.

Do your strength training 3-4 times per week and limit your HIIT cardio to no more than 3 sessions a week, 2 would be better. If you want to do more cardio, I'd recommend steady state immediately following your weights or first thing on an empty stomach. HIIT training is a great fat burner but it does take alot of recovery as do the weight training sessions so you want to give your body the rest it needs.

Make sure you're getting as much quality sleep as possible too.

Are you training for a competition?
Shauna

[Anna Kubit]

Thank you, Shaunalynn for your feedback. Not training for competition, but want to look like i'm ready for competition. ;-) And want quick results and willing to be hungry for it, lol. I have never perfectly leaned out and really, really, really want that shredded look. ;-)

[Mike_Ryan]

Your looking for energy, have you considered an EC stack?

I'm currently doing it and it gives me a boost in the morning and mid afternoon when I really need it. I take it when I wake up, 200/25, and about four hours later.

As for carb cycling? I'm not a fan to be honest. Ive found when taking in next to no carbs not only do you have no energy but you end up crashing and binge eating which is never good, I prefer to stay at the same amount and raise or lower only when necessary.

But for energy, I recommend EC.