always tired?! any help great

[greened]

hi guys sorry for not replying. great thanks for all the replys. i went threw a spell of depression not clinical or anything but that ended about 6-7 months ago.

my diet is as foillows:
in the morniing i don't always have breakfast.
at break which is about 11 i have crisps or sweets.
at lunch which is 1 i have a sandwich
3:30 i normally have a sanck choclate or sweet s
at 5 i have tea which has some meat and vegetables and a yogurt after.

my weights are nothing to taxing but last about 20 mins and i don't do them on the weekends. what type of foods have complex carbs in? and should i avoid trying to get alot of sleep?

thanks

 

[MikeMartial]

Just some simple advice....

Dump the "sweets" and chocolate. Quick insulin spikes followed by a crash after the simple carbs are burnt off can make you feel like your running on empty.

 

[Loths]

Considering this is a Body-building related topic, you diet is not to par.
20 min of excerse is too little. And simple carbs (sweets) are not been taking in the right time and combination.

Since you mentioned Depression, It appears to me that you might have some mild case of it. Nothing wrong with it. EVERYBODY gets it. Some more intense that others. But is normal and frequent.

Assuming that your desire to change are in sink with your efforts, I will HIGHLY recomend reading a simple and easy book called "10 days to self-esteem" by David D, Burn, MD. Is a step by step guide on understanding your behaviors and reactions. If you ever wonder why some people seem to react different to the same external factor, and why some of those reaction appear healthier than other, then my friend. get these EASY to read book.

Those are my two cents.

 

[greened]

cheers for the replys what type of foods have complex carbs in

 

[rbtrout]

Based on the limited info you've given us, and remembering my teenage years (long ago), I'd eat more good foods. Stay away from the fast food and sodas. Lots of water. NO DRUGS, that crap kills! At 16, I wouldn't even be thinking about AS or even creatine.

 

[Loths]

COMPLEX CARBS: Must past a process to be readily availble for energy.

Starches (grains, seed, corn, nuts, potatoes, roots, legumes)-- of this, grains are the riches source of energy.
ex:

Dextrins: (Bread & cold Cereal) produce when starcehs molecules breakdown to exposed heat.

Glycogen: glucose founr in slight amount in meats.

_______________________________________________________________

SIMPLE CARBS: Readily availablse source of energy to the body.

Glocose: Natural Sugar found in foods. Also found in meats

Fructose: Fruit Sugar (i.e. Honey)

Galactose: milk sugar

 

[Tom Treutlein]

Wow, so much stuff being passed around here.

First off, I agree with avoiding AS at sixteen. You must be crazy to even consider that. Creatine, though? Go right ahead. http://www.hypertrophy-specific.com/articles.html Read all the articles on creatine there.

I agree with eating less chocolates, simple sugars and 'junk' food. Drink water every day. Keep yourself hydrated. I've been 'out of it' before and found that I feel a bit more awake from just chugging a lot of cold water. I feel it refreshes me.

You're probably not eating enough healthy foods anyhow. Check out the diet board and read up on that kind've info.

20 minutes of exercise isn't necessarily 'too little'. It depends on your goals. If you just want to train two bodyparts (bench/curl jockeys, anyone?) then that would work. If you're just doing light activity to keep healthy, and not going for size or anything, 20 minutes is also adequate. It all depends.

You're sixteen. I'm going on eighteen January 2nd. It's normal to sleep a lot at our age. As someone posted above - the circadian rhythm is offset a bit. Whether that's entirely true, I don't know, but you might want to read this to learn a bit more about sleep: http://www.nbaf.com/nbaf/oct7pge.html

 

[mfj]

You say you're missing breakfast somtimes, that's a big mistake. That's when you'll get the energy to keep you going, get some breakfast, atleast get some milk and a banana or something. I've never had such proble, but skipping breakfast isn't good....

 

[Debaser]

my diet is as foillows:
in the morniing i don't always have breakfast.
at break which is about 11 i have crisps or sweets.
at lunch which is 1 i have a sandwich
3:30 i normally have a sanck choclate or sweet s
at 5 i have tea which has some meat and vegetables and a yogurt after.

Er...that might be why you're tired. That "diet" sounds horrendous. Breakfast should be your largest meal of the day. I generally have something like this:

8 oz free-range bison London Broil, sliced into strips and pan-seared with extra-virgin olive oil, thrown into a spinach salad with sliced tomatoes. Balsamic vinegar and EV olive oil for dressing. Pineapple slices and wild blueberries on the side. All organically grown.

 

[J Nock-R's]

I'll reiterate what some have said:

1. water drink at a minimum 2 liters get a gallon jug or a large 1.5L water bottle (personally i used to have an afternoon crash problem, almost like my head would hit the desk from being to tired)

2. caffeine i.e. sodas, coffee (many people like it use it and no problems for them. I stay away cause i'm a little sensitive to it, I have big ups on it and when it wears off, i almost want to pass out.)

3. get a real good breakfast, oats bannana, OJ. etc..

i think the biggest help for me is water, even if i eat some garabage, if i stick to the water it flushes it through and keep me balanced. WATER WATER WATER!!!