Announcement

Collapse
No announcement yet.

Hey all, need some help

Collapse
X
  • Filter
  • Time
  • Show
Clear All
new posts

  • Hey all, need some help

    Hey everyone

    Just joined the forum after about a year of lurking. I've been eating primal/paleo style for about 2 years now and just recently have encountered some issues with disordered eating habits.

    Before I get into my story here's some background info:
    -I'm a Male, 5'9, 18 years of age.
    -I'm currently enrolled in a one year intensive visual effects program (high stress/sedentary)
    Started at: 156lbs
    Currently: 129lbs

    About 5 months ago I made the decision to lose some body fat after being sedentary for 6 months due to injury+school. I began tracking my calories on my fitnesspal and started with an easy cut:

    -1750-1650 calories a day (not net)
    -3x week doing strength training /light cardio (20 minutes)
    - 2 days of cardio (60 minute sessions)
    -no more than 150g of carb a day
    -no more than 60g of sugar

    I began to lose weight slowly but I wasn't seeing results so I cut my carbs/calories and raised my exercise and now 5 months later I'm doing:

    -1350-1550 calories (not net)
    -3x strength+ 30 minute HIIT a week
    -3x 45-60 minute HIIT cardio a week
    - No more than 100g of carb a day
    - No more than 40g of sugar a day



    Over the past month, I've been experiencing intense night sweats (my bed gets completely soaked), painful muscle cramps in the morning and I'm constantly freezing despite being in well air conditioned environments. While my cardio has improved and I've cut down alot of fat, my gym performance is suffering and I feel and move like an old person (constantly tired, stressed, grumpy.)

    The thing is I'm no longer hungry throughout the day and fear my metabolism is shot. I also feel like I do better on fats than carbs.

    Here's an average day:

    7 am Breakfast: (example: 3 eggs,1 lb of frozen vegs, 1/2 avocado)
    classes
    2 pm Lunch: lunch (can of tuna, 1lb of veg, 1/2 avocado)
    classes
    workout
    8 pm Dinner: (2 eggs, 1/2lb of veg, 1/4 can of coconut milk)

    macros:
    Carbs 70-95g
    Fat: 50-80g
    Protein 80-120g

    Now what I want to do is maintain my body composition and not feel like crap throughout the day. How would i got about doing this? Is it possible for me to make smalls gains without gaining body fat?

    Thank you so much for reading, I'm a major noob (as you can see) ,any advice would would greatly appreciated

  • #2
    I'm not too sure what everyone else will say, but to me it seems like you're eating way less than you need to be, especially if you're doing workouts fairly often. It definitely stood out to me that you aren't really eating any meat. Are you on a student budget? Or is there any other reason for why you aren't?

    Comment


    • #3
      I have to agree with Ashley... Your calories are really low for an 18 year old man, even a sedentary one, let alone someone who's now pretty active! You've obviously lost weight, but do you know how much of that weight was fat mass vs. muscle mass? With calories that low, I'd be concerned about lean muscle loss. How's your recovery?
      I would think upping the fat and protein calories would be the best strategy. I know that the idea of increasing calories can be hard when you've lost weight, and you're worried about losing ground, but there is a difference between good calories and bad calories. The weight loss you've had isn't necessarily a result of eating less, but of eating less of the bad stuff, which is a great first step... Now you just need to add in more of the good stuff!!

      Comment


      • #4
        I agree too. you're under-eating by a lot.

        i suggest eating more, and to get the body composition/look that you want, do a lifting (body weight or otherwise) routine 3x week.

        I'm a woman, five ft seven and god and fit, and i weigh 128.

        Comment


        • #5
          I completely agree with Kmilloy. You need to remember your body is a machine. When you eat, all the energy and nutrients from what you eat go to the vital parts of your body that keep it running (your organs). Once they get enough, any that's left over go out to the rest of your body, such as muscles, skin, hair, etc. If you aren't eating enough, your body wont be capable of sending the nutrients to everywhere that needs it. Once you start exercising, that means not only does your body need those nutrients to function normally, your muscles will need extra to help them recover and rebuild.

          I also think that the small amount of food and lack of diversity means lack of minerals and vitamins too. What veggies are you eating throughout the day?

          Like Kmilloy said, at this point, you need to stop worrying as much about the calories and eat more of the good stuff that's going to fuel your body.

          If you're wanting to maintain, I think it would be safe for you to cut down on the amount of cardio you do, and increase your food by a few hundred calories. As long as you're strength training and doing HIIT occasionally you should be fine. I just think that now you're where you want to be, you're body is exhausted. Give it some well deserved rest.

          Comment


          • #6
            As a comparison for you, this is an average day for me. I'm a 22 y/o female, 5'1 and 110 lbs. I play 1-2 hours of tennis usually every day and a couple times a week do about 20 min of body weight exercises.

            Breakfast:
            3-5 hardboiled eggs
            2 apricots/ 1 cup berries/ grapefruit (whatever fruit I feel like and have)
            a sandwich bag full of veggies

            Lunch:
            1 avocado
            1 sandwich bag of veggies
            1-2 cans of tuna
            lettuce wraps

            Supper:
            1 steak/ chicken breasts or thighs/ pork chops, etc
            salad/ 3 cups cooked veggies
            dark chocolate and almonds (girls gotta have her chocolate!)

            Comment


            • #7
              Yeah, I'm on a pretty tight budget right now but try and vary my protein sources a little bit per week. I would normally substitute the 3 eggs in the morning with 4-5 oz ground beef or the can of tuna (they are the 4 oz cans) with 5 oz of chicken thighs. I also generally tend to avoid pork but maybe I'll reconsider given my current circumstances.

              So if I'm raising my calories I should still keep my carbs lowish (75-100g) and up my fats/protein?
              Last edited by dkstee; 06-01-2013, 02:31 AM.

              Comment


              • #8
                On days that you exercise, you'll need some extra carbs. Sweet potatoes, bananas, etc. I'm not too sure where you're from but those are usually inexpensive. The only reason I'm suggesting sweet potatoes over white ones is for nutrient value, but those are acceptable too for a quick dose of carbs.
                I'd suggest trying to stay under 150g of carbs a day still on days you are doing more intense workouts, but if you go over the odd day I don't think it will cause too many issues. Just listen to your own body. I know if I don't eat enough carbs when I work out, I get tired and weak.

                Lots of this is trial and error since everyone's bodies react differently. For most people, between .7-1lb of protein per lb of lean body mass is optimal for each day. You can figure yours out with online calculators

                Comment


                • #9
                  I know, I've felt like I was working out like a crazy woman and not eating and my metabolism just shut down. I pretty much lost my mind. I've learned when I work out like crazy, I need the carbs to lose weight.

                  I believe you need more of everything. You cannot compare yourself to women or even a 30 year old man on here. You are at a prime age for a male, you are still developing, you need fat/calories/protein more than anyone! Feed your body tons of fat/protein/veggies and good carbs (sweet potatoes!) and your body will respond greatly!

                  Also, I've been following Dr. Mercola for years and he always says HIIT cardio is taxing on your body and you should only do it 1-2x's a week. - just something to think about but being your age, you probably could get away with it but please-- go eat some potatoes and a whole rotisserie chicken with the skin on it!

                  Comment


                  • #10
                    Your body is literally starving, which is why you are experiencing all those negative effects. For an 18yo male at the activity levels you describe, you should probably be taking in close to double the amount of calories you are currently, utilizing all three macros (fats/proteins/carbs).

                    I'm curious though, since you mentioned disordered eating- can you elaborate on what you mean by that? You seem to have dropped your body weight to an unhealthy level, I wonder if you are experiencing body dysmorphia as well. It has been shown that men are increasingly developing both eating disorders and body image issues, and if that is what is at play here then you are going to need more help than a forum can give you.

                    Comment


                    • #11
                      You're not eating enough. And you don't weigh enough. Stop cutting calories - you don't have weight to loose. Body fat? Maybe. You didn't post pics, so it's hard to tell if there is a non-ideal amount of BF or if it's just in your head.

                      Either way, eat more. At least 2K calories per day, possibly more.

                      Comment


                      • #12
                        Originally posted by dkstee View Post
                        Hey everyone

                        Just joined the forum after about a year of lurking. I've been eating primal/paleo style for about 2 years now and just recently have encountered some issues with disordered eating habits.

                        Before I get into my story here's some background info:
                        -I'm a Male, 5'9, 18 years of age.
                        -I'm currently enrolled in a one year intensive visual effects program (high stress/sedentary)
                        Started at: 156lbs
                        Currently: 129lbs

                        About 5 months ago I made the decision to lose some body fat after being sedentary for 6 months due to injury+school. I began tracking my calories on my fitnesspal and started with an easy cut:

                        -1750-1650 calories a day (not net)
                        -3x week doing strength training /light cardio (20 minutes)
                        - 2 days of cardio (60 minute sessions)
                        -no more than 150g of carb a day
                        -no more than 60g of sugar

                        I began to lose weight slowly but I wasn't seeing results so I cut my carbs/calories and raised my exercise and now 5 months later I'm doing:

                        -1350-1550 calories (not net)
                        -3x strength+ 30 minute HIIT a week
                        -3x 45-60 minute HIIT cardio a week
                        - No more than 100g of carb a day
                        - No more than 40g of sugar a day



                        Over the past month, I've been experiencing intense night sweats (my bed gets completely soaked), painful muscle cramps in the morning and I'm constantly freezing despite being in well air conditioned environments. While my cardio has improved and I've cut down alot of fat, my gym performance is suffering and I feel and move like an old person (constantly tired, stressed, grumpy.)

                        The thing is I'm no longer hungry throughout the day and fear my metabolism is shot. I also feel like I do better on fats than carbs.

                        Here's an average day:

                        7 am Breakfast: (example: 3 eggs,1 lb of frozen vegs, 1/2 avocado)
                        classes
                        2 pm Lunch: lunch (can of tuna, 1lb of veg, 1/2 avocado)
                        classes
                        workout
                        8 pm Dinner: (2 eggs, 1/2lb of veg, 1/4 can of coconut milk)

                        macros:
                        Carbs 70-95g
                        Fat: 50-80g
                        Protein 80-120g

                        Now what I want to do is maintain my body composition and not feel like crap throughout the day. How would i got about doing this? Is it possible for me to make smalls gains without gaining body fat?

                        Thank you so much for reading, I'm a major noob (as you can see) ,any advice would would greatly appreciated
                        I just feel bad for you - don't want anyone to get you down. If you feel like you still have weight to lose, try backing off from the cardio unless its a walk (mark recommends this) and focus on weight lifting. At your age if you do the weights and resistance training with carbs you will see a difference soon. Your body will be much more efficient than ours - take full advantage of this time in your life.
                        Hope to hear how you do!

                        Comment


                        • #13
                          Originally posted by dkstee View Post
                          Just joined the forum after about a year of lurking. I've been eating primal/paleo style for about 2 years now and just recently have encountered some issues with disordered eating habits.

                          Before I get into my story here's some background info:
                          -I'm a Male, 5'9, 18 years of age.
                          -I'm currently enrolled in a one year intensive visual effects program (high stress/sedentary)
                          Started at: 156lbs
                          Currently: 129lbs
                          OK, the above poster may not want to "get down on you" but it needs saying straight out. You eat like an anorexic girl. You are way underweight and you need to EAT MORE FOOD. Don't worry about macros. EAT some of all three. No, make that lots of all three. If you want to get anal retentive about something, you can make sure that you are eating only high quality foods as in no junk that comes in a box but otherwise, no restrictions.

                          You also need to consider getting some psychological help. There. That needed saying too.

                          Comment


                          • #14
                            Holy Hell! Have you ever calculated your base metabolic rate? At your age, when you weighed 159lbs, it was approximately 1810 cal/day. That's what you needed to eat if you did nothing but lay in bed all day. By your own post, you're working out like a madman but eating like a bird. Eat more. A LOT MORE!!!! I didn't calculate your daily caloric needs at your activity level (you can do that yourself) but my guess is ~2500 cal/day. Just make sure it good food and not junk.
                            Originally posted by dkstee View Post
                            Hey everyone

                            Just joined the forum after about a year of lurking. I've been eating primal/paleo style for about 2 years now and just recently have encountered some issues with disordered eating habits.

                            Before I get into my story here's some background info:
                            -I'm a Male, 5'9, 18 years of age.
                            -I'm currently enrolled in a one year intensive visual effects program (high stress/sedentary)
                            Started at: 156lbs
                            Currently: 129lbs

                            About 5 months ago I made the decision to lose some body fat after being sedentary for 6 months due to injury+school. I began tracking my calories on my fitnesspal and started with an easy cut:

                            -1750-1650 calories a day (not net)
                            -3x week doing strength training /light cardio (20 minutes)
                            - 2 days of cardio (60 minute sessions)
                            -no more than 150g of carb a day
                            -no more than 60g of sugar

                            I began to lose weight slowly but I wasn't seeing results so I cut my carbs/calories and raised my exercise and now 5 months later I'm doing:

                            -1350-1550 calories (not net)
                            -3x strength+ 30 minute HIIT a week
                            -3x 45-60 minute HIIT cardio a week
                            - No more than 100g of carb a day
                            - No more than 40g of sugar a day



                            Over the past month, I've been experiencing intense night sweats (my bed gets completely soaked), painful muscle cramps in the morning and I'm constantly freezing despite being in well air conditioned environments. While my cardio has improved and I've cut down alot of fat, my gym performance is suffering and I feel and move like an old person (constantly tired, stressed, grumpy.)

                            The thing is I'm no longer hungry throughout the day and fear my metabolism is shot. I also feel like I do better on fats than carbs.

                            Here's an average day:

                            7 am Breakfast: (example: 3 eggs,1 lb of frozen vegs, 1/2 avocado)
                            classes
                            2 pm Lunch: lunch (can of tuna, 1lb of veg, 1/2 avocado)
                            classes
                            workout
                            8 pm Dinner: (2 eggs, 1/2lb of veg, 1/4 can of coconut milk)

                            macros:
                            Carbs 70-95g
                            Fat: 50-80g
                            Protein 80-120g

                            Now what I want to do is maintain my body composition and not feel like crap throughout the day. How would i got about doing this? Is it possible for me to make smalls gains without gaining body fat?

                            Thank you so much for reading, I'm a major noob (as you can see) ,any advice would would greatly appreciated


                            Sent from my DROID RAZR using Marks Daily Apple Forum mobile app
                            Don't be so concerned about yesterday, or worried about tomorrow, that you forget to enjoy today.

                            Comment


                            • #15
                              Thanks for the replies everyone! I'm going to raise my daily calorie intake to around 1700 and slowly build from there. Since I feel like my metabolism is all screwed up, I'm starting with small caloric increases with a broader variety of food, I will also be cutting out cardio on strength training days. I will check back in at least a months time to re evaluate.

                              Comment

                              Working...
                              X