Macros Impact on Fatigue

[bones75]

This post is more for people who count macro nutrients.

So I've been training for about 7 weeks now for a golf trip in a few weeks (cardio and weight training).  I've lost about 10lbs of fat and gained about 7lbs of muscle (got measured by my sports therapist when I started and again last week).  The #'s are dramatic because I only started dieting and lifting again recently (noob fat losses and muscle gains).  I'm a skinny guy, yet still put on a good deal of fat the last few years, so my regimen has been to undercalorie by about 400 per day, while getting proper macros, particularly protein where I target 180g per day. I'm 5'11" and only weigh 165, but after 7 weeks of weight training, I can (finally) squat my weight again.

The thing is, my carb macro ratios are about 40% of my daily calories, and for the last 2-3 weeks, I've been noticeably fatigued when I went out to play goilf.  One day my driver was like 40 yards shorter than normal, and I was clubbing up by 1-2 clubs on irons.

I like my fat losses and muscle gain, and just wondering if my fatigue on the course may be caused by lack of glycogen (carb) loading?  Should I not undercalorie the day before I play? and likewise the day(s) before I play, should I bump up my carb calories to 50% or even higher?  Tbh, I'm not exactly sure why i'm so fatigued, as I'm 100% sure my body is stronger and in far better shape than previously.

Edited March 23, 2019 by bones75

[Vinsk]

14 minutes ago, bones75 said:

  Should I not undercalorie the day before I play? and likewise the day(s) before I play, should I bump up my carb calories to 50% or even higher? 

I think this is a good idea. Your muscle gain is requiring more glucose for energy. For activity I wouldn’t undercalorie. If you’re going to walk I’d go to 60% carb calorie bump or 50% if you’re going to ride. Congrats on your progress!

[billchao]

26 minutes ago, bones75 said:

This post is more for people who count macro nutrients.

So I've been training for about 7 weeks now for a golf trip in a few weeks (cardio and weight training).  I've lost about 10lbs of fat and gained about 7lbs of muscle (got measured by my sports therapist when I started and again last week).  The #'s are dramatic because I only started dieting and lifting again recently (noob fat losses and muscle gains).  I'm a skinny guy, yet still put on a good deal of fat the last few years, so my regimen has been to undercalorie by about 400 per day, while getting proper macros, particularly protein where I target 180g per day. I'm 5'11" and only weigh 165, but after 7 weeks of weight training, I can (finally) squat my weight again.

The thing is, my carb macro ratios are about 40% of my daily calories, and for the last 2-3 weeks, I've been noticeably fatigued when I went out to play goilf.  One day my driver was like 40 yards shorter than normal, and I was clubbing up by 1-2 clubs on irons.

I like my fat losses and muscle gain, and just wondering if my fatigue on the course may be caused by lack of glycogen (carb) loading?  Should I not undercalorie the day before I play? and likewise the day(s) before I play, should I bump up my carb calories to 50% or even higher?  Tbh, I'm not exactly sure why i'm so fatigued, as I'm 100% sure my body is stronger and in far better shape than previously.

It sounds to me like you're not eating enough. You're going to burn more calories from strength training and your muscles regenerating.

Don't worry about the scale so much if you're eating the right foods and your ratios are good. You're going to burn some of that fat off as you train and you're going to end up heavier from gaining lean muscle mass anyway.

Also, 180g of protein seems like a lot. Everything I've read recommends at most 0.8g of protein per pound of bodyweight when strength training. You have to split up your intake throughout the day and not just eat it all in one meal, which you probably already know.