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  1. #1
    Member VORTECH's Avatar
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    Lack of energy at gym

    I am currently trying to lose fat and maintain muscle. Due to my work schedule I am forced to work out at the gym at the end of the day. I am finding that I don't have a lot of energy to put in an honest workout. I typically eat throughout the day, but don't eat dinner until after the gym. Any suggestions on my supplement intake or diet? I am 5'11" and weigh 188 lbs. I would like to get down to 175-180 without losing muscle.

    My current supplements:
    ON 100% Whey Protein (in AM and PM)
    Multi vitamin (in AM)
    Glutamine (in AM and PM)
    Protein bar (afternoon snack)

    Breakfast (7:30): oatmeal, Egg beaters, 8oz. orange juice, whey protein, glutamine, vitamin
    snack(9:00): 3/4 cup cereal
    snack(10:30): carrots or a banana
    Lunch(12:00): turkey breast on whole wheat with lettuce
    snack(1:00): peanuts
    snack(2:30): Protein bar
    -----------------Gym----------------------
    Dinner(7:00): chicken breast or fish w/ asparagus or brocoli
    8:00: Whey protein, glutamine

    I drink water all day long.
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  3. #3
    Member VORTECH's Avatar
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    what about the diet? Should I be eating before or after the gym?
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    Originally posted by VORTECH
    what about the diet? Should I be eating before or after the gym?
    Bump on GFK's post...

    PWO nutrition is more important then pre-workout. PT works very well on an empty stomach, along with GO, you'll be in tall cotton.
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    Re: Lack of energy at gym

    First of all, you are lacking energy because your overall calorie intake is too low.


    Originally posted by VORTECH
    Breakfast (7:30): oatmeal, Egg beaters, 8oz. orange juice, whey protein, glutamine, vitamin
    Ok. Eat an orange or a whole fruit instead of the juice.


    Originally posted by VORTECH
    snack(9:00): 3/4 cup cereal
    Where's the protein? Include a chicken breast or a can of tuna in there.
    Avoid processed foods. Get some oatmeal instead of the ceral.


    Originally posted by VORTECH
    snack(10:30): carrots or a banana
    Where's the protein? (same as above)
    Add some flax oil or walnuts.


    Originally posted by VORTECH
    snack(1:00): peanuts
    Need more protein. Almonds and walnuts are a better choice than peanuts.


    Originally posted by VORTECH
    snack(2:30): Protein bar
    Protein bars are junk. Get some protein with some fats. i.e. a big salmon steak or lean beef with some flax/olive oil.


    Originally posted by VORTECH
    Dinner(7:00): chicken breast or fish w/ asparagus or brocoli
    8:00: Whey protein, glutamine
    Forget about the whey. Eat more animal flesh or cottage cheese.
    Add a sweet potato and a few fish oil caps.
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    Registered User johnnyironboard's Avatar
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    Take 1 yellow sub 30 minutes before you get to the gym.
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  7. #7
    Senior Member ironhead31's Avatar
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    Re: Re: Lack of energy at gym

    Originally posted by RippedUp
    First of all, you are lacking energy because your overall calorie intake is too low.




    Ok. Eat an orange or a whole fruit instead of the juice.




    Where's the protein? Include a chicken breast or a can of tuna in there.
    Avoid processed foods. Get some oatmeal instead of the ceral.




    Where's the protein? (same as above)
    Add some flax oil or walnuts.




    Need more protein. Almonds and walnuts are a better choice than peanuts.




    Protein bars are junk. Get some protein with some fats. i.e. a big salmon steak or lean beef with some flax/olive oil.




    Forget about the whey. Eat more animal flesh or cottage cheese.
    Add a sweet potato and a few fish oil caps.
    Yea,I think salmon is a great source of protein. I like just opening a can,draining the water and juice and eating right out of the can,bones and all.One-half can really packs alot of protein eh?
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  8. #8
    Member VORTECH's Avatar
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    RippedUp ...... Thanks for the advice. I'll try and get some more protien in there during the day, it's just hard with my office job.

    How many calories should I be consuming each day in order to maintain muscle and burn fat (mainly my stomacha area). I do cardio 3-4 times per week and work out with weights 4-5 times per week.

    As I said before I weigh 188 and would like to get down into the high 170's while manitaining my current muscle mass.
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