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Old 07-11-2012, 12:17 PM   #31
Brand NOOBian
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Default Re: Feeling sluggish in the gym lately

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Did some research after my last post. Re-calculated my BMR based on my new body weight and figured out my new caloric intake for maintenance is around 2700-3000 calories a day, depending on my activity level. I still got some body fat I wanna get rid of, and I read that a safer way to lose weight while exercising is a 20-25% caloric deficit of maintenance level, which is about 2100-2400 calories a day. Or if I wanna go by the 500 calories a day deficit for 1 pound a week, it'd be closer to 2200-2500.

One thing I'm still confused about, though, is if I only need to consider the calories consumed from food, or if I need to take into account the calories burned from exercise as well. Basically, should I eat within the caloric range I calculated above, or should I eat well above that range so that I fall into that range after my workout?
Think I figured it out. The 2700-3000 calories a day I calculated for maintenance already takes my activity level into account and basically means I burn 2700-3000 calories a day. So eating 2700-3000 calories a day = maintenance because I burn that much already. If I burn 1,000 calories from just exercise, it's incorrect to think that eating 1,000 calories above maintenance and burning 1,000 calories from exercise cancel each other out because activity level is already factored into maintenance. Therefore, consuming 2100-2400 calories a day in addition to already burning 2700-3000 calories a day would lead to a 20-25% caloric deficit of maintenance, while consuming more than 2100-2400 and exercising the same amont would actually result in it being closer to maintenance or even a caloric surplus. Someone please correct me if I'm wrong.


And Ero_Sennin, all those things did occur during my weight loss. I went from practically no exercise at all + unhealthy diet + drinking beer almost daily before boxing to frequent exercise + healthier diet + occasional drinking after I started. I still indulge in unhealthy food and alcohol once in a while just to keep sane, though.
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Old 07-14-2012, 05:09 AM   #32
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Default Re: Feeling sluggish in the gym lately

Took two days off with no exercise at all. Did a light jump rope workout yesterday for 30 min but no other exercise. My training session went a lot better today than it has been for the last week or so. The humidity still bothers me a bit, but overall I felt great. Went 3 rounds of sparring without gassing out for the first time since I started sparring. Really glad I didn't end up switching to a regular gym for the summer. I think a little rest is all I really needed. Thanks to everyone who offered help/advice.
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Old 07-14-2012, 06:06 AM   #33
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Default Re: Feeling sluggish in the gym lately

Good for you.
What helps me with energy, besides rest, is a big carb load a couple of times a week.
I train twice a day on mon. and tues., take wed. off, train twice a day thurs. thru sat., then take sun. off.
After my last training session before a rest day, (Tues. and Sat. night), I load up on carbs. Since I'm not trying to lose weight anymore, I don't worry about calories. Just eat until I'm full.
During my rest days I keep my food intake at a sane level while the extra food from the carb load is processing through my system.
By the time my next training session rolls around, I feel restored, focused and mentally sharp, and hit like a beast. Endurance is up too.
My training has gotten steadily better since using this approach, I'm able to get more work in during the same time frame, and I'm not crawling out of the gym like I used to.
The carb loads have kept my weight at a steady 155-160lbs, and what little fat I still have left is disappearing.
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Old 07-14-2012, 09:09 AM   #34
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Default Re: Feeling sluggish in the gym lately

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Good for you.
What helps me with energy, besides rest, is a big carb load a couple of times a week.
I train twice a day on mon. and tues., take wed. off, train twice a day thurs. thru sat., then take sun. off.
After my last training session before a rest day, (Tues. and Sat. night), I load up on carbs. Since I'm not trying to lose weight anymore, I don't worry about calories. Just eat until I'm full.
During my rest days I keep my food intake at a sane level while the extra food from the carb load is processing through my system.
By the time my next training session rolls around, I feel restored, focused and mentally sharp, and hit like a beast. Endurance is up too.
My training has gotten steadily better since using this approach, I'm able to get more work in during the same time frame, and I'm not crawling out of the gym like I used to.
The carb loads have kept my weight at a steady 155-160lbs, and what little fat I still have left is disappearing.
I don't think you understand what a carb load is. You should have a good amount of carbs at all times during training days.
Your 'carb load' isn't processing during your rest day, that's not how digestion and glycogen storing works.
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Old 07-14-2012, 09:58 AM   #35
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Default Re: Feeling sluggish in the gym lately

Thanks for the tip.
I probably wasn't getting nearly enough carbs for quite some time, and noticed a difference when I upped them.
I'll try including more on training days as well and see how it works out.
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Old 07-14-2012, 10:32 AM   #36
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Default Re: Feeling sluggish in the gym lately

What's your idea of a 'carb load' in terms of numbers?

Also, eating until you're full isn't a good idea if you're relatively lean. If you come to me around the time of a fight and tell me to eat until I'm full, you better make sure you've got nothing planned because I'm going to be eating for a damn long time.
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Old 07-14-2012, 11:55 AM   #37
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Default Re: Feeling sluggish in the gym lately

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You should have a good amount of carbs at all times during training days.
What would you say is the best source of carbs that doesn't involve much preparation? Preferably something I can snack on throughout the day at work.
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Old 07-19-2012, 02:39 AM   #38
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Default Re: Feeling sluggish in the gym lately

Everyone has a shitty day every now and then. But if you're constantly feeling sluggish in the gym, you're overtraining, undersleeping, underhydrating, or undereating. Simple.
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Old 07-19-2012, 02:47 AM   #39
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OR overstressing. Depending on what you do for work. I ALWAYS feel sluggish in the gym, and that's why.
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Old 07-20-2012, 11:14 AM   #40
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Default Re: Feeling sluggish in the gym lately

Overall my performance has improved now that I'm trying to sleep more and eat more. I feel perfectly fine when I'm jumping rope, shadowboxing, sparring, hitting the speed bag, or lifting weights. The only thing I'm still really struggling with is my endurance on the heavy bag. For a while I felt like my endurance was going up, but now it seems like it's been on a constant decline. I think I got in 3 rounds of decent heavy bag work today and started to crap out rounds 4-6. Could this be because the only time I really hit with full power is on the heavy bag? Also, I used to just concentrate on punching the bag and working on my technique and used minimal footwork. Now I try to "box" the heavy bag as if it's an actual match. I constantly move around, feint, duck, bob and weave, pretend to block shots, move in and out, etc., sort of like I'm shadowboxing the heavy bag. I think the quality of my heavy bag work has improved but at the cost of quantity. I feel kinda foolish when I see people who look like they're in worse shape than me outlast me on the heavy bag. Is there anything in particular I can do to improve endurance on heavy bag?
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Old 07-20-2012, 11:22 AM   #41
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Default Re: Feeling sluggish in the gym lately

Yeah dude, that's gonna tire you out a lot more. Evberything is more tiring when you try to simulate a fight.

A fight is 3 rounds. Quality is everything.
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Old 07-22-2012, 12:33 PM   #42
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Default Re: Feeling sluggish in the gym lately

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Sleep isn't always the issue. In fact, the body can operate with little sleep at close to optimal performance for quite a while without much sleep. The most productive people in the world also have a tendency to not sleep a lot. I got an average of 4 hours of sleep a day when I was deployed in Afghanistan in 130 degree heat and still went on 14 hour missions and came back and worked out. Not only did I progress in my workouts which were mainly squats (although much slower then normal), but I left weighing 220 and solid as a rock. The nutritional needs were the key to doing that.

I think people try to look at getting rest and sleep before they understand dietary needs for highly active people. Getting proper nutrition is also what getting that sleep is all about. You can workout all day and get 14 hours of sleep but not eat, and that sleep isn't doing anything for your body because you don't have any nutrients for your body to heal and rebuild during your slumber which is the whole point of it.

I like to go by the phrase "you can never train too much, you can only not eat enough." Not entirely true, but it has a truism to it.
That sounds right. Food is the key, but the sleep has to make something out of it. Hmmm, interesting breakdown though.
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Old 07-22-2012, 01:01 PM   #43
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Default Re: Feeling sluggish in the gym lately

To keep it fairly short. Your lunch meal is too early and your last meal is too late thus resulting in lack of sleep. Believe it or not sleep is one if not the most important thing especially for young people
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Old 07-23-2012, 12:02 AM   #44
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Default Re: Feeling sluggish in the gym lately

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To keep it fairly short. Your lunch meal is too early and your last meal is too late thus resulting in lack of sleep. Believe it or not sleep is one if not the most important thing especially for young people
Yeah. Unfortunately there's not much I can do about my meal times. I have to eat lunch at 12 because of work, and the only way I can eat dinner earlier is to eat before boxing, but that would end up pushing boxing back. I do snack throughout the work day after lunch and before going to the gym though. Recently picked up some brown rice cakes to eat along with the almonds I already snack on.
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