Total workouts completed today

People in the gym at today's peak

People working out now

More statistics
Message Boards

3-DAY REFRESH: GET YOUR BODY BACK ON THE FAST TRACK TO WEIGHT LOSS AND HEALTHY EATING HABITS

Message Boards

Whether you're seeking expert advice or looking for peer support, you'll find helpful and knowledgeable friends on the Message Boards 24 hours a day. 

 

How to post photos in your Message Board threads:


Threads [ Previous | Next ]
Do I need more calories and if so, where to get them
So I just started my 6th week of BBL. The first 4 weeks I did the flat solution and last week I started the classic solution. I was averaging 400-500 calories burned last month and now I'm around 900. I average eating 1000-1200 calories a day but I've noticed a slight weight gain and an obvious stop to weight loss which I realize I can't expect much of seeing as I'm 5'1 and 116. My concern is that my calorie deficit is too much especially since my calories burned has increased. I'm also a nurse so I don't do much sitting around at work. My question is if I should increase my intake, by how much, and by eating what? I've basically switched all of my dairy intake to fat free, I usually have cereal, fruit smoothie, or egg whites and one egg for breakfast, snacks are usually yogurt with fruit and granola, cottage cheese with fruit, whole wheat English muffin or graham crackers with natural peanut butter or Kellogg's thin crisps, lunch is typically a turkey sandwich on whole wheat, a salad, and a side of fruit or some sort of grain like brown rice, and dinner is usually 4oz of chicken breast or pork chop with a vegetable side. I eat breakfast, lunch, dinner and two snacks, eating every three hours and stopping two to three hours before bed. I don't know where to fit in more calories or how as it seems like most foods with high calories are accompanied by high fats and carbs (which I take in too much of every day as it is). Suggestions?
I'm 24 y/o, 5'1, and 116lb

Thanks
Hannah
Report Post Report Post
?
RE: Do I need more calories and if so, where to get them
2/11/13 6:09 PM as a reply to hlasota.
Bump up your calories 200-300. You are under eating and your metabolism has slowed down to nothing. You need to fire it up with more nutrition and fuel. You will have better workouts too.

You need to increase your fat intake too. UNSATURATED FATS will speed up your metabolism. they also help regulate hormones. They are so important for being healthy. Make sure they make up 20% of your calories at least. They wont make you fat.

Please friend me and contact me if you have any other questions.
Report Post Report Post
?
RE: Do I need more calories and if so, where to get them
2/11/13 6:10 PM as a reply to hlasota.
Hannah, your BMR is 1209, So if you are eating below that level your metabolism will begin to slow down. So, yes, you are eating too little. Is your goal to gain weight or maintain? Are you following the nutrition plan? What macro ratios are you following?

Coach Alberto
Report Post Report Post
?
RE: Do I need more calories and if so, where to get them
2/11/13 6:12 PM as a reply to hlasota.
Also, I find it best to eat 5-6 times a day. Breakfast is my largest meal and dinner is usually my smallest. I like to spread my calories out throughout the day so I feel comfortable, nourished, and energized. My insulin doesn't go crazy either. Add some avocado, almonds, olive oil, and steel cut oats in your diet.

STAY AWAY from fat free foods. They are full of bad sugars.
Report Post Report Post
?
RE: Do I need more calories and if so, where to get them
2/11/13 6:57 PM as a reply to MattSmith8.
I already eat 5 times a day. I'm not sure how to figure out ratios so I attached a pic of one of my recent daily burn tracker results. So should I eat reduced fat milk, cheese, yogurt and cottage cheese or avoid those too? I also take a recovery drink after my work outs. My goal is definitely not to gain weight, I was 114. I guess I'd like to be at my lowest healthiest weight and be toned.
Attachment

Attachments: image.jpg (122.1k)
Report Post Report Post
?
RE: Do I need more calories and if so, where to get them
2/11/13 8:53 PM as a reply to hlasota.
Hey there. Use a harris benedict calculator to find your maintenance calories and then subtract 20%. From there average 1g of protein per lb of body weight, .25g of fat per lb of body weight, and fill the rest with carbs to meet your deficit.

Also make sure you weigh and track your food for accuracy. "Eating healthy" won't cut it, gotta know exactly how much you're eating and be consistent. Then you'll see lean muscle staying where it's at, while the fat comes off. Aim for 1lb a week and you're good to go.
Report Post Report Post
?
RE: Do I need more calories and if so, where to get them
2/11/13 8:55 PM as a reply to hlasota.
Looks like protein is too low. Also, don't track exercise calories. Trust the calculation with harris benedict. If results aren't coming you know you need to lower a few calories.
Report Post Report Post
?
RE: Do I need more calories and if so, where to get them
2/11/13 9:17 PM as a reply to hlasota.
Go to www.freedieting.com & recalculate what your intake should be.
Report Post Report Post
?