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  • Not eating enough

    Anyone have any tricks for getting in enough calories?

    Male, 5'10", haven't weighed in a few weeks but probably somewhere 200-206 (could be lower). I walk a few miles every day at work just from checking in on things, and just started crossfit at night (planning on 5-6 days a week once I get in the groove).

    Looking at fit day for today, I'm at 1,476 cals.. 67g fat, 61g carbs, 161g protein. I eat when I'm hungry, till I'm not hungry. Even at only 1,476 cals, I'm not hungry.

    I try to IF, I normally finish dinner by 8:30 p.m. and eat lunch at noon.

    Should I just start eating some spoonfuls of coconut oil?

    Are calories that low really a problem? I'm trying for body recomp.

  • #2
    I wouldn't worry about it, if you are feeling good. I imagine your body will get hungrier as you gear up on the crossfit.
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    • #3
      Wow that is pretty low man, I eat at least 1500 more than that and still sometimes feel hungry. I guess I like eating too much to NOT get enough calories

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      • #4
        I'd evaluate why you want to eat more. If you have specific goals that require more food, then put more in your mouth. Otherwise, don't worry about it.
        If your food is fast, maybe you should fast.

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        • #5
          As long as you're getting enough protein for your lean mass I wouldn't worry about it.

          http://www.leangains.com/2010/04/leangains-guide.html

          And having such a high percentage of calories from protein is going to keep you satiated longer than the same amount of fat or carbs would.
          I didn't like the rules you gave me, so I made some of my own.

          Strong people are harder to kill than weak people, and more useful in general. - Mark Rippetoe

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          • #6
            Primarily my goal is recomposition, but gaining strength via crossfit is important too.

            My concern is that fit day is thinking I burn about 3,000 cal/day, not including my workouts. At 1,600 cals or so a day, I should be dropping fat quickly, but I'm not.

            I just want to make sure I'm not sabotaging myself, like some sort of self-preservation instinct to hold fat due to big calorie deficit (or is that incorrect?).

            Basically I eat when I'm hungry, don't when I'm not, and eat my big meal post workout.

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            • #7
              I re-read your original post. Sorry I misread your totals!

              Yes, your calorie deficit may be too low to drop body fat. Also, your fat is too low as a percentage of your total calories.

              Try adding some more fat to your diet for the next month and see what happens. Cheese is good if you can tolerate it. Try to get your %s around 70% Fat, 20% Protein, 10% carb.
              Ancestral Nutrition Coaching
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              Primal Pregnancy Nutrition Article

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              • #8
                Well, the first week was a failure.

                I brought my cals up from ~1400-1500 a day to ~2000-2200 a day. At least 200g protein a day (1 g / lb bodyweight). I followed the leangains plan, higher cals on workout days (crossfit), lower on rest day. Result, I gained 4 pounds so far this week..

                In theory it could just be some water since I brought my carbs up from 20 or less a day to about 40 a day, but jeez.

                I think my maintenance calories is around 1500, which for a 207 lb guy is just wrong. I've always had a slow metabolism, but c'mon... :P

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                • #9
                  Originally posted by Zigmund555 View Post
                  At least 200g protein a day (1 g / lb bodyweight).
                  That's a guideline for lean people. I think of it as a maximum number as well. I think you're getting way too much protein. Try 100g.

                  Gordo

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                  • #10
                    Originally posted by gordo View Post
                    That's a guideline for lean people. I think of it as a maximum number as well. I think you're getting way too much protein. Try 100g.

                    Gordo
                    I disagree - if he is consuming very few carbs he needs that protein to fuel his gluconeogenesis especially as someone who will be training extensively and intensely. You can constrict one macronutrient and generally be ok - two though and that's getting pretty nuts.

                    OP - what is your eating schedule? What is your exercise schedule? How much sleep do you get a night? How much salt/sodium do you consume?

                    additionally could you please write out two days *OF EVERYTHING YOU EAT* here. Condiments, 3 pistachios etc.

                    Additionally you do not need to worry about calorie restriction while doing crossfit (especially STARTING Crossfit) in order to lose weight. Do the WODs and you will achieve the body comp you are aiming for (at least in leanness). Don't try and restrict calories while doing crossfit 6 days a week - your energy will drop and your intensity will also.
                    ad astra per aspera

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                    • #11
                      You claim to want body recomp but I don't see your BF% stated anywhere. 4lbs is not a lot. 4lbs of what? Maybe you need too take a large... Compare BF% not scale weight. I can easily sway 6lbs in a week depending on the food I eat but my BF% is steady.
                      Don't be a paleotard...

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                      • #12
                        Hey buddy I use Olive oil in my foods and find it's much better result's regarding to health and fitness...... I think that if you choose the foods knowing after knowing much about their effects and mod's than you will surely got the best result's.....

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                        • #13
                          Originally posted by gordo View Post
                          That's a guideline for lean people. I think of it as a maximum number as well. I think you're getting way too much protein. Try 100g.

                          Gordo
                          Robb Wolfe would disagree.

                          Within reason there really is no "too much protein." Trust me on this, I'm aiming for >260g per day and it's a beast to eat that much.
                          I didn't like the rules you gave me, so I made some of my own.

                          Strong people are harder to kill than weak people, and more useful in general. - Mark Rippetoe

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                          • #14
                            You said you were 5' 10", so I'd say you probably want to be a strong 170ish pounds. I'd shoot for 170 grams minimum and up to 255 grams tops. Go here and calculate your caloric needs.
                            ...how do you look, feel, and perform? -- Robb Wolf

                            My Blog.

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                            • #15
                              Originally posted by federkeil View Post
                              Robb Wolfe would disagree.
                              Rob's a sat-fat phobe. Lean meat? What a moron.

                              Originally posted by federkeil View Post
                              Within reason there really is no "too much protein." Trust me on this, I'm aiming for >260g per day and it's a beast to eat that much.
                              Take a look at how the body uses protein. Excess protein ends up producing uric acid and ammonia. Sure, a healthy body can usually get rid of it within reason, but it's still toxic. Fat is the only macronutrient that doesn't produce toxic byproducts in high quantity. Muscle is only 16.4% protein. You don't need stupid amounts of protein to put on weight. You do need excess calories. Trust me on this, when meat is no longer appealing, quit eating it.

                              Gordo

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