Can you make suggestions to my diet to improve performance

[Kmxxx14]

I’m at my ideal weight but would like to tone my bum/abs/arms.

I eat well but when I’m focused on exercise and cutting out junk food I tend to lose Weight. On top of this I feel extremely weak, irritated and shaky.

My current exercise is 25 mins HIIT 3 days a week, 30 minute resistance circuit and lots of walking.

I feel great after the workouts but slowly over the day I start feeling mentally and physically exhausted. I start snapping and getting irritated. I think I need to focus on my diet to improve. Last night I woke up during the night absolutely starving and had to eat a banana in the middle of the night.

What would your recommendations be?

Breakfast- either
Overnight oats (oats, chia seeds, Greek yoghurt, milk, lots of frozen fruit)
Protein porridge (oats and 1 scoop of protein powder)

After workout
Protein shake unless I’ve already had it with breakfast

Lunch - massive bowl of soup/ fruit salad
Or lentils/chickpeas and chicken with avocado
Or Scrambled eggs, spinach, tomatoes, avocado
Or avocado on rye crackers with fruit and yoghurt

Snack
Fruit, or boiled egg etc

Dinner
Chicken/fish/meat with cauliflower rice/rice
And lots of veg

Snack
Banana and peanut butter
Or Fruit and yoghurt
Or Apple and peanut butter etc

Any suggestions? I feel like I eat loads but as I exercise loads I maybe need to eat more?

Your diet sounds fine. Maybe up the quantities a bit?

Also I find an electrolyte drink helps with the shakiness instead if water while working out.

Thank you. Can you recommend an electrolyte drink?

Would something like this work?

www.myprotein.com/sports-nutrition/electrolytes-plus-tablets/10529467.html?affil=thggpsad&switchcurrency=GBP&shippingcountry=GB&variation=10529468&shoppingpid=30_Off_RRP_Nov18&thg_ppc_campaign=71700000047623004&product_id=10529468&gclid=EAIaIQobChMI9b6UlqvW6QIVVoXVCh2Rwwa0EAQYAiABEgL-n_D_BwE&gclsrc=aw.ds

I don't see why not, personally I like these:

www.wiggle.co.uk/high5-hydration-products/#product-list

Up your carbs a bit.

With the amount you are exercising, maybe you need a few more (healthy) carbs in there? Jacket potatoes/brown rice, etc?

I’d change your breakfast to more fat and protein - scrambled eggs, smoked salmon or avocado, cottage cheese.

Then carb up at lunch with a proper meal that has a side of rice/pasta/bread.

I agree that you need some carbs in there but I also don't think you're doing a massive amount of exercise - I don't mean that in a bitchy way at all because what you're doing sounds great but it sounds pretty standard and also maybe not the right type of exercise to tone rather than lose weight? I'm not sure what your resistance circuit entails but I would have thought you'd need more weights in there to build muscle.

I found barbell workouts, like the 5 x 5 program to begin or bodypump did more for building muscle (which makes you look toned) than resistance circuits. It takes years, dedication and lifting your bodyweight to get huge bulky muscles.

Personally, I keep carbs low. I workout better on very low carb, using fat as fuel and feel I have continuous energy throughout the day. My guess for the way your feeling is the blood sugar highs and lows from all the oats, fruit & rice.

I'd up the carbs too. Nothing wrong with bread, rice and pasta and they are needed if you're very active!

You need to try adding more carbohydrates back into your diet, low carb might work for some people but it might not work for you.

Also, as @mynameiscalypso said above, the exercise you're doing doesn't seem to be designed to build muscle which is essentially what is meant by 'toning'. Muscle takes time, heavy weights and the right amount of protein in your diet to build up.

I'd check what's in your protein shake as some of them are very high in sugar and artificial sweeteners which could be causing you to crash in the afternoon. Personally I would ditch to all together as you have a good diet and eat a fair amount of protein.
I agree with the other posts about adding some carbs to your lunch and dinner and make sure you're drinking enough water.
It depends how much walking you do but I wouldn't say you particularly exercise loads. If you want tone then you need to build muscle (lift heavy weights) and burn fat. Do you track your heart rate as you might benefit from training in aerobic HR zone (HIIT probably puts you above this, or should do if you're doing to high intensity levels, and walking probably under it).

Thanks for all the advice.

I’m currently following the Kayla Itsines and do atleast 10,000 steps per day 3 joe wicks style HIIT routine and then 3 of Kaylas routines with 8kg weights.

Since I started doing this instead of my 3 gym sessions a week of running/rowing/bikes I can definitely see a difference in my definition and tone so I think it is achieving what I want but sometimes leaving me incredibly irritated.

I started to track my calories today on my fitness pal and had a large lunch and breakfast and with dinner and snacks will be on track for 1500 calories.

But I have a Fitbit and have apparently earned 500 calories in exercise so I maybe need to increase portions and add some carbs. I also have IBS and tend to say away from pasta and bread as I bloat with it.

Just checked and the protein shake does have sweeteners so might avoid. I tend to find it helps me to feel full up whenever I have it however so it’s nice to have after my workout or before as I don’t feel any hunger for ages afterward.

This is an example of my two different workouts I do alternating days. I think fat burn is aerobic? One is the HIIT and the other the resistance

Can I ask what weight you are?
I think you will be needed to increase your calories and that will help.

Also fit bits/Garmin etc aren’t accurate on calories burned so don’t rely on them.

I am about 8.5 stone.

Thanks i made a few changes this week and feel a bit better.

I’d say increase calories to maybe 1700/1800.
And make sure you are having good amounts of protein and fibre daily which will help

When was the last time you had your blood pressure taken?

I’d give your gp a ring and get a telephone appointment to check with them that the tiredness isn’t anything else

You can tell them what your eating etc