Hi intensity exercise on a fast day

[Garysmum]

I am no stranger to 5:2 - it's helped me loose 8 stone (half my weight) in the past.
I am trying it again now to get a bmi of 20 after weight gain.
I exercise 6 days a week - all at high intensity. The non exercise day is a Sunday and it's done that way for a reason as I get to spend time with family and eat a meal. So no good for fasting.
So both my fast days fall on days with big workouts - one is only 1.5 hrs but the other is 2 hrs.
I am wondering how to fuel myself on these days.
I struggled through 1.5 hours today having had 2 teaspoons of porridge (25 cals made with water) and 2 cups of tea. Soup after 185 calories.
Allowing 100 calories for milk, I am wondering what the most filling thing I can eat tonight is? Porridge with water again - 100 cals per sachet? 2 pieces of ham (40 cals).
In the past I didn't exercise and stuck to 600 cals not 500 for fast days as I am 5'10.

I have a meal with roasted peppers, plum tomatoes, red onions and diced chicken with a sweet chilli marinade for tea. The veg are all pretty low calorie so I can do quite a lot and its filling, and the chicken gives the protein. It comes in at about 350 cals, which with soup at 125 cals for lunch and some grapes for breakfast keeps me around 550 cals.

100 cals on milk (is that in hot drinks?) is quite a big proportion of your total, could you use these calories better elsewhere?

I am estimating the milk - 6 cups of tea. a desert spoon in each.

Garmin tells me I burn 3200-4000 calories a day based on weight and heart rate data. I think that's an overread but I do burn a lot. So 600 calories is well under a 1/4 for me.

I hadn't thought about chicken. I have some turkey breast. I can eat that with lettuce and celery.
The real issue is carbs - the body needs some carbs for recovery - maybe I should have 50 cals of porridge after exercise. My blood sugar is through the floor at that point.

That's a massive deficit, even on the lower end! I'd probably up the calories slightly on your workout days and have some complex carbs as you say. Porridge, or maybe a small portion of rice with the turkey & salad.

Are you sticking to maintenance calories on your eating days?

Hey op. Is it necessary to exercise so very hard on so little food? My personal trainer emphasised to me that this was a huge no-no for long term health (and for heart health especially).

I used to do intensive exercise every single day while calorie cutting, and after probably a year or so managed to burn out and develop bad anaemia. I'm still not exercising as much as I'd like as I've had to take an enforced break.

In the last month or so I've been learning that we need lots of proper rest time, because that's when our bodies recover and build muscle and repair themselves. You stress your body out when you do exercise (even if it feels amazing, which it always does for me!) and meditation and relaxation are important too. Meanwhile weight loss will happen with just small calorie cuts each day and week.

So, sorry if this isn't helpful, but I used to be like this and just wanted to chime in with a slight voice of worry! Is there any way you could do one session with a PT to make sure you're undertaking a really healthy programme here?