Hi
I am a 32 year old office going man (9 to 12 hours routine, 5 days a week).
I used to workout, say 5-6 years ago and even had the strength and stamina to learn a bit of MMA then. But now, no matter what I do, I just don't have the strength to even stay awake long enough after office hours. Even my legs and back are usually hurting. Muscles don't have enough strength or stamina to lift weights that I could even lift in my early 20s.. So overall, the condition isn't good!
Now what I'm trying to say is that I'm looking for a fix to at least develop enough strength to last the office day and still have enough fight to go work out. I don't even eat more than necessary, yet I have a tummy bloating issue!
What can I take or add to my intake? Especially a quick fix for breakfast? Point to note that where I'm from, the options for intake might be limited and available to my budget. So I'd prefer something basic, and something that I can work with through a busy and fast-paced work routine.
Thank you for the guidance, in advance!
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10-27-2020, 01:17 PM #1
Nutritional guidance required: muscles and strength getting weaker and bloating issue
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10-27-2020, 02:16 PM #2
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10-27-2020, 11:30 PM #3
Go to gym before work then if you don't have the energy to go afterwards. I'm 33 with a swing shift 12 hour shift job and I find its easier to go to work before then after.
Like Snails said, need more info for you. There's no hacks or short cuts usually. Make sure you're eating healthier (staying away from the usual fast food quick office grabs or microwave dinners) and you may need to start counting calories instead of what you normally eat.
Get an APP like Lose It or MyFitnessPal and start counting your calories. Set up goals and go from there.Progress, not perfection. One day at a time.
Current Workout Program: Upper / Low
Current Supplements: Redcon1's Grunt, Total War, and Big Noise. Dymatize Fruity Pebbles. Fish Oil and Walmart Brand Multi-Vitamin.
Part-Time Manager of a Small Town Gym!
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10-29-2020, 01:51 PM #4
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10-29-2020, 01:57 PM #5
That's quite inspiring, thank you for sharing.
Further to my above response, as I briefly mentioned there, I have a hard time gathering strength even in the mornings. I tried a number of times to even get off from work early, go to sleep at 10pm to wakeup at, say, 6am, but I just can't gather the strength. And even when I go and somehow drag myself to the gym, I can barely move a muscle.
I perhaps need a better diet but I've tried a few, whatever the nutritionist would recommend, but things don't seem to improve. My bones, muscles, fatigue, they all seem to worsen.
Lastly, for these apps, I'm not sure how useful they are to record Pakistani meals. Although for a rough idea, I do realise I'm not exceeding my calorie requirement, not everyday at least (factoring in the non workout routine).
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10-29-2020, 03:37 PM #6
I'd probably check in with a doctor before much else. It doesn't exactly sound normal to get bloating without a good reason behind it. There could be a condition of some kind you aren't aware of that's hindering you, so i'd get looked over first and make sure everything's everything.
Back to basics full body routine: https://pastebin.com/5BgKgrMv
Training journal: https://forum.bodybuilding.com/showthread.php?t=178059671&p=1598034261#post1598034261
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10-30-2020, 11:33 AM #7
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10-30-2020, 03:52 PM #8
He said check in with a doctor not a nutritionist. AKA get a physical and see if there are underlying issues causing your lack of energy. Also I'd say it's possible you are simply undereating and don't have the necessary carbs and calories to make it through the day. I'd look into what your TDEE is and start counting the calories of the things you eat to see if you are meeting it.
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10-30-2020, 04:46 PM #9
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10-31-2020, 09:54 AM #10
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10-31-2020, 11:51 PM #11
Go to bed earlier. 6 hours average isn't enough.
Find out what foods makes you bloated and what foods don't. You do that by trial and error.
Maybe you should. Lack of energy is often caused by undereating.
How much fiber and protein are you eating per day?Last edited by Mrpb; 10-31-2020 at 11:59 PM.
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