Just wondering how much you guys typically eat (more specifically those who weight train).
I am a 16 year old female, 5ft 5.5in. My weight has been fluctuating lately (I try to not weight myself though) and I think I'm around 115lbs. It is crazy because this time last year I was nearly 95lbs with an eating disorder.
I eat 100% clean, cook all the time, and workout daily. I strength train HARD in the gym 4x a week, have a lightweight plyometric leg day 1x, do power yoga 2x a week and incooperate HIIT 2x a week. I wake up at 445 AM so I can hit the gym before school... I love what I do and work hard.
I don't track macros per say but usually eat 1800-2100 calories a day. I am not "paleo" per say but I don't eat gluten and all my grains/beans are sprouted. Usually my fat is 80+g a day (trying hard to cut back), 150ishg carbs a day, and protein varies. usually at least 50g, but today is was over 100g.
Why do I eat SO MUCH? I eat more than ANY boy I know, more that my whole family combined. Does my body need it for training (I admit I have felt stronger since eating more)? Am I still trying to recovery physically from being underweight (I still have had no period for over 3 years).
I am slowly gaining weight even though I am actually eating less than what I should?
Here is what I ate today as an example:
2 boiled eggs, tomato, some cucumber
4oz chicken breast, small bowl roasted baby potatoes
2 medium bowls of sprouted bean soup (made with 1 cup sprouted beans and some veggies)
1/2 lb 99% fat free ground turkey
4 TBSP almond butter
a few TBSP homemade jam
small sweet potato
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this doesn't sound like that much food. how is this more than your whole family eats?? are they cats??haha your breakfast+ lunch + snack is one meal for me.
If you were in treatment for disordered eating last year, you need to understand that you are STILL ACTIVE IN YOUR DISORDER. Even though you are gaining, the way you think about food is eat/guilt/purge (via exercise). Do you have a counselor or are you cobbling together your own recovery process? Cut out all of that exercise for a few months - be healthy. Take long walks, play a sport - anything but this merciless gym schedule that only serves to make you obsess over your body more. You need to get your own head straight before you council anyone else on nutrition and fitness. You are young and I know you have goals, but those goals are also a part of your disordered thinking about food. Food is good - eating food is great, and you can eat without exercising to pay a penance. I'll bet anything you can't even imagine eating without exercising to "balance the numbers". Please give yourself a chance to step outside of that world - you are still growing and you can damage your body even further. You may be gaining because of a rebound from all the restriction you put yourself through to get to 95 pounds. Step off the rollercoaster and get healthy. THEN come back to the hardcore fitness and see if you still feel the same way. Best of luck, my heart is with you!
I have about 800-1000 calories a day. Sometimes around 1200. I maintain a perfect weight and am getting more buff working out. I eat a lot of fats. Lots of olive oils and cook everything with butter
To me, this doesn't sound like a whole lot of food? If you're underage, you would need more calories for growing and such. Also, if you train you would want more calories for energy and recovery (especially if you train hard, which you say you do.. and also if you train often, which you say you do.)
If breakfast is 2 eggs + tomato + cucumber (no fat?) then that's 78*2+22+8=186. If this is 1/3 of your meals, it's not making up close to the 700 calories you could be eating every 4 or 5 hours.
Next comes lunch at 4oz of chicken and a small bowl of baby potatoes. (No fat? small bowl? only 4oz?) This is maybe 400 or 500 calories, again, not 2000/3.
Dinner includes fat free turkey? (no fat??) This sounds like another 500 calories at the most.
As far as I can tell, you're not eating even 1200 calories in your meals some days or much fat. I'd ditch the sugar snacks.
Lately, I'm hitting closer to 1600-1800 calories on average in vlc keto. I think I could / should be eating more. I try to have at least 2 tablespoons of fat with every meal. Usually if I'm going to do eggs, it'll be 4 eggs and a tablespoon or two of coconut oil with some berries or something (or 3 and 5 strips of bacon cooked in butter.) Dinner for me might be a couple zucchinis or mixed veggies cooked in a tablespoon or so of butter + olive oil + seasonings, a big salad with carrots/bell peppers/beets/whatever sounds good (plus a couple tablespoons of olive oil + balsamic on top), 6-8oz of grass-fed meat / wild fish (another tablespoon of ghee or so), I also do a small amount of white rice + seaweed daily (maybe 25g carb worth.) I might snack on a few oz of cheese and dark chocolate and some nuts / seeds. You would probably want to eat more carbs than this as an active growing teenager.
@BobK I was wanting to cut back on my fat because from research I have done, high fat and moderate-high carb doesn't pair well? I LOVE my fats. I love coconut oil, nut butters, avocado, olives, olive oil, even greek yogurt when my stomach can handle the dairy. But I also love sweet potatoes, sprouted non gluten grains and legumes, and vegetables. I don't think I can eat 100g or more a day in fat and not gain weight if I still eat my carbs. Thoughts?
@natiann123 You may think you're eating a lot but you're not considering your workout levels, you're not. And your comment "I eat more than ANY boy I know, more that my whole family combined.
You may think you're eating a lot but you're not, especialy considering your workout levels.
And your comment
"I eat more than ANY boy I know, more that my whole family combined."
Sounds link hyperbole to me. At your age I was easily eating 2 to 3x what you're eating. Are all the boys you know "wanna be" hipsters w/o an ounce of muscle?
5' 5" & 115 lbs is not exactly 'overweight"
take a look at this site & run you numbers. http://home.fuse.net/clymer/bmi/
wait, what? So you're asking on a paleo board and expecting to get help that's non-paleo? Well sorry, ditch all that fat-free crap, up your fat intake to at least 50%, get rid of legumes/beans etc. I think 2000 kcal are okay if you're doing alot of sports.
Doubt this is fully healthy, but you could try drinking tea. It supresses appetite in me. I imagine other hot beverages could also do the trick. Also have to keep in mind, it's not about weight or how much you eat, it's really about body composition. I also doubt the fact that no one you know eats more than 18-2100 calories per day. Maybe you're thinking frequency rather than quantity/calorie amount. ^^
Note: Tea does contain oxalic acid? Can inhibit absorption of certain nutrients.
Firstly..Congratulations on getting on top of your eating disorder. From your question it doesn't seem like the food is the problem, you aren't eating too much. I think you are overtraining ... unless you are an elite athlete you don't need to be doing that amount of training. What are you aiming for? if it is general health then maybe cut back a little. Strength train hard 2 x a week & 2-3 x hiit a week & some low level stuff (walking, swimming etc) .. this is plenty to keep you healthy aesthetically & hormonally. As a side note, If you are doing true plyometrics then try to cut waaay back on the frequency (maybe monthly) .. it's very hard on your connective tissue & takes a lot more than a week to sufficiently recover. You have obviously come a long way & i hope i've not put you off training, you have done an awesome job so far, just ease back a bit. As for eating too much...your hunger is dictated by your training, train less & you will eat less. Hope this helps.