Help! I have no energy - may be anemic - want to workout.

asiarae · 09-02-2009, 10:59 AM

Hi guys,

I have been a member here for a few years but I have mostly just lurked the boards and read up on other members workout successes and programs. I've also bought a few vitamins here and love the advice!!

I REALLY want to start working out and gain a better TONE body and ENERGY. I am 23 years old, asian/black mix female in Texas right now. I'm 5'9 and weigh at my most 175.

My problem is I may be vitamin deficient because:
----------------------------------------------------
1. I am Always fatigued, Always tired, Dragging.

2. Sleep Alot or not at all, lately I've been going to bed around 7 am then school at 9 am..it's killing me!!
[I READ THAT MELATONIN HELPS REGULATE SLEEP AND NORMAL SLEEP PATTERNS]

3. I bruise SUPER easily. I have a 1 year old pitbull who "play-fights" with me and makes me look like I've been in a boxing match when were done. I KNOW THIS ISN'T NORMAL.

4. I don't think I get enough Vitamin D..meaning sunlight. It's school then home..I don't really go out as much because of stress while school has started.
[I KNOW THIS COULD BE A BIG FACTOR!]

GOOD THINGS I HAVE BEEN DOING FOREVER:
--------------------------------------------
1. I drink GREEN TEA [Decaffeinated] every night before bed and during the day.

2. I ONLY drink water, no soda or surgary drinks.

3. I eat this [EVERY DAY]:

Breakfast:
2 WHOLE EGGS, SCRAMBLED
TOAST WITH HONEY
PEANUT BUTTER FROM A SPOON
-------
Lunch:
SALAD
[LETTUCE, TOMATO, CHEESE, RANCH DRESSING, CARROTS, AND SALAMON MIXED IN]
-------

DINNER:
SALAD
[LETTUCE, TOMATO, CHEESE, RANCH DRESSING, CARROTS, AND SALAMON with BROWN RICE MIXED TOGETHER]
------------------------------------------
^Above is EXACTLY what I eat every day!!
I MAY have a subway [ham/turkey sandwhich] foot long ONCE out of the week to switch it up.

OK! Guys, from reading this..I know I eat really healthy..my problem is I am not active AT ALL, which is why I am staying at the same weight for a year now. 175. I really want September to be my month..and get ENERGY and CONFIDENCE!!

I WOULD LIKE TO KNOW HOW A GIRL CAN START SLOWLY GAINING MUSCLE AND ENERGY?? WHAT TYPE OF WORK OUT PLAN FOR A BEGINNER IS RIGHT FOR SOMEONE WHO MAY BE VITMAN DEFICIENT??

PLEASE HELP!!
Thanks,
Asia

evelynmp · 09-02-2009, 12:13 PM

the first thing i noticed is that you're not eating enough protein (which is probably why you are anemic) and you are not getting enough healthy fats.

I don't think you are eating enough for your height and weight

do you take vitamins?

liliana876 · 09-02-2009, 12:19 PM

Why don't you go to your doctor for a physical and a full panel blood work? This way, you know for sure if you in fact are deficient in vitamins/minerals and then go from there.

I'm no expert but I would say your meals need an overhaul. Check out articles here on the super site, there's ton of info and tips on what to eat and what not to eat.

Ranch dressing: http://www.thecaloriecounter.com/Foo...4115/Food.aspx

Try Extra Virgin Olive Oil mixed with lime or balsamic vinegar or red wine vinegar.

Check out female transformations for ideas of what others eat, etc.

Good luck,
~ L.

mavrick77 · 09-02-2009, 12:42 PM

Quote:

Originally Posted by asiarae

Hi guys,

I have been a member here for a few years but I have mostly just lurked the boards and read up on other members workout successes and programs. I've also bought a few vitamins here and love the advice!!

I REALLY want to start working out and gain a better TONE body and ENERGY. I am 23 years old, asian/black mix female in Texas right now. I'm 5'9 and weigh at my most 175.

My problem is I may be vitamin deficient because:
----------------------------------------------------
1. I am Always fatigued, Always tired, Dragging.

2. Sleep Alot or not at all, lately I've been going to bed around 7 am then school at 9 am..it's killing me!!
[I READ THAT MELATONIN HELPS REGULATE SLEEP AND NORMAL SLEEP PATTERNS]

3. I bruise SUPER easily. I have a 1 year old pitbull who "play-fights" with me and makes me look like I've been in a boxing match when were done. I KNOW THIS ISN'T NORMAL.

4. I don't think I get enough Vitamin D..meaning sunlight. It's school then home..I don't really go out as much because of stress while school has started.
[I KNOW THIS COULD BE A BIG FACTOR!]

GOOD THINGS I HAVE BEEN DOING FOREVER:
--------------------------------------------
1. I drink GREEN TEA [Decaffeinated] every night before bed and during the day.

2. I ONLY drink water, no soda or surgary drinks.

3. I eat this [EVERY DAY]:

Breakfast:
2 WHOLE EGGS, SCRAMBLED
TOAST WITH HONEY
PEANUT BUTTER FROM A SPOON
-------
Lunch:
SALAD
[LETTUCE, TOMATO, CHEESE, RANCH DRESSING, CARROTS, AND SALAMON MIXED IN]
-------

DINNER:
SALAD
[LETTUCE, TOMATO, CHEESE, RANCH DRESSING, CARROTS, AND SALAMON with BROWN RICE MIXED TOGETHER]
------------------------------------------
^Above is EXACTLY what I eat every day!!
I MAY have a subway [ham/turkey sandwhich] foot long ONCE out of the week to switch it up.

OK! Guys, from reading this..I know I eat really healthy..my problem is I am not active AT ALL, which is why I am staying at the same weight for a year now. 175. I really want September to be my month..and get ENERGY and CONFIDENCE!!

I WOULD LIKE TO KNOW HOW A GIRL CAN START SLOWLY GAINING MUSCLE AND ENERGY?? WHAT TYPE OF WORK OUT PLAN FOR A BEGINNER IS RIGHT FOR SOMEONE WHO MAY BE VITMAN DEFICIENT??

PLEASE HELP!!
Thanks,
Asia

god I dont even know where to start....

first things first, instead of guessing if your anemic, go get a blood test from your doctor. If you can't afford a doctor, go donate blood, they will tell you if your anemic right there.

Second, I am sorry to say, but your diet sucks. so many problems I dont even know where to begin. not enough variety in your diet for one, for two, way too little protien.... i this is what your eating everyday, you should not be overweight...unless you pile cheese and ranch dressing on this salad turning it into a 1000 calorie nightmare...

first get your blood checked..
second get your diet in order and start counting calories and write down EVERY SINGLE calorie you eat and dont guess, use portion sizes

Mr. Aries · 09-02-2009, 12:59 PM

If you are vitamin-deficient, eat your veggies.

You can get started by taking a quick jog around the block. Getting a gym membership and using it regularly would help assimilate you into the life style.

asiarae · 09-03-2009, 09:06 PM

Quote:

Originally Posted by mavrick77

god I dont even know where to start....

first things first, instead of guessing if your anemic, go get a blood test from your doctor. If you can't afford a doctor, go donate blood, they will tell you if your anemic right there.

Second, I am sorry to say, but your diet sucks. so many problems I dont even know where to begin. not enough variety in your diet for one, for two, way too little protien.... i this is what your eating everyday, you should not be overweight...unless you pile cheese and ranch dressing on this salad turning it into a 1000 calorie nightmare...

first get your blood checked..
second get your diet in order and start counting calories and write down EVERY SINGLE calorie you eat and dont guess, use portion sizes

thanks for the replies!!

I do take vitamins, C-500, E-400, Calcium Magnesium Zinc, B Complex 100mg and Fish Oil sometimes. I will get my blood work done sometime next week. And I think the reason I have been the same weight and not lost weight is because I'm not active AT ALL. I take the dog for walks..but I dont work out.

I just want to know. What's a simple workout routine I can start..just to get me into the swing of things. I dont want to hurt myself.

Also, with the protein...I eat ALOT of fish, I dont eat any other type of meat..maybe chicken if it's boiled. I eat peanut butter..lol. I don't know!! lol obviously I'm not a dietician over here.

What type of proteins can I add to my meals..but not put on weight.

BTW, I thought I was doing pretty good eating brown rice AT EVERY MEAL.
thanks,
Asia

asiarae · 09-03-2009, 09:14 PM

Quote:

Originally Posted by liliana876

Why don't you go to your doctor for a physical and a full panel blood work? This way, you know for sure if you in fact are deficient in vitamins/minerals and then go from there.

I'm no expert but I would say your meals need an overhaul. Check out articles here on the super site, there's ton of info and tips on what to eat and what not to eat.

Ranch dressing:

Try Extra Virgin Olive Oil mixed with lime or balsamic vinegar or red wine vinegar.

Check out female transformations for ideas of what others eat, etc.

Good luck,
~ L.

thanks liliana for the link..i just eat ranch dressing i figure it is the good fat i can add to the salad. [[shrug]]. i will try the virgin olive oil with lime. sounds good!

Susan70 · 09-03-2009, 09:54 PM

lol

kfisherx · 09-03-2009, 10:13 PM

Quote:

Originally Posted by asiarae

thanks for the replies!!
I just want to know. What's a simple workout routine I can start..just to get me into the swing of things. I dont want to hurt myself....

I don't see anyone here recommending a workout for you. At least nobody competent. I have a really good idea. Instead of jumping into a workout routine for your "tired" and possibly sick body, how about a workout for the mind.

READ the stickies on this forum everywhere you can. LEARN that gaining fat is about eating more than you burn. LEARN the importance of getting enough protein to your diet and how brown rice is not any danged better for you than white rice. Don't start working out to lose weight until

1. Doctor tells you that you are fine to do so
2. You grasp basic nutritional concepts

People here can help ya with number 2, but take care of number 1 as a priority...

asiarae · 09-03-2009, 11:59 PM

Quote:

Originally Posted by kfisherx

I don't see anyone here recommending a workout for you. At least nobody competent. I have a really good idea. Instead of jumping into a workout routine for your "tired" and possibly sick body, how about a workout for the mind.

READ the stickies on this forum everywhere you can. LEARN that gaining fat is about eating more than you burn. LEARN the importance of getting enough protein to your diet and how brown rice is not any danged better for you than white rice. Don't start working out to lose weight until

1. Doctor tells you that you are fine to do so
2. You grasp basic nutritional concepts

People here can help ya with number 2, but take care of number 1 as a priority...

thanks kfisherx!

nea_lin · 09-04-2009, 11:01 AM

hmm...youre not sleeping properly and you don't exercise much? I must say, if you start exercising, you WILL sleep better. Starting out with a half hour walk or even a light jog will work wonders. I know that when I don't exercise, I don't sleep as well.

Your diet looks very simple..I don't know how you can eat the EXACT same thing every day. I really think that you need some variety! Again, for the sleep thing, try eating foods such as turkey, chicken, dairy products, nuts and seeds, and eggs. These foods, along with many others, contain tryptophan, which eventually gets converted to melotonin in the body, which will help you sleep.

And of course it helps to go to bed and wake up at around the same times every day. Keep in mind that important hormones are produced while you are asleep mostly between the hours of 10 PM until 2 AM. So staying up past two will not help your energy levels one bit!