Fear of gaining on the pounds

[alissag]

Read read read!!! I've done so much of it my eyes are crossing! Learning, yes but also confused. I am not the sort of woman that can eat what she wants, I HAVE to eat clean and healthy and I've made that change. So far what I have read is that I may not be eating enough. My fear being is that I will gain on the pounds. I went from 165 in December 2012 to 130 as of this month..with a lot of hard work and determination. I did not eat 5 to 7 meals a day! I eat 3 with a snack...that's it. Now, my goal is to gain SOME muscle and definition. BF says I need to EAT EAT EAT! But, being someone that gained weight so easily in the past...eating too much scares me. Cardio 2x a day and weight training 3x a week...this is what I do. Yet...is it enough?

 

[mrricco2012]

Quick question, are you going on a cycle or just doing it normal? Also I used to be a past fatty, and I have the same problem. Yes I don't have no 6 pack, but im worried of losing my fat stomach. But with great gains, comes fat. You will always gain fat, but the amount is determined by many things. Body style, cardio, calorie intake, clean foods, cutting out junk food.

 

[alissag]

Quick question, are you going on a cycle or just doing it normal? Also I used to be a past fatty, and I have the same problem. Yes I don't have no 6 pack, but im worried of losing my fat stomach. But with great gains, comes fat. You will always gain fat, but the amount is determined by many things. Body style, cardio, calorie intake, clean foods, cutting out junk food.

Just normal! I do cardio 2x a day whether it be a run, elliptical or treadmill 12% incline for 30 minutes to an hour, Calorie intake is under 1300, clean eating no bread, white rice, pasta, high fats, limited dairy, no sugar (which sux because I make a killer cheese cake!) I eat plenty of veggies and lean meats, chicken & turkey, drink plenty of water with lemon, and absolutely no junk food of any kind, no alcohol..I made a total life style change.

 

[mrricco2012]

Well I wouldnt cut out the white rice, pasta, high fats. White rice is defiantly okay post workout, fat isn't bad for you. SInce you weight 130lbs I'd advise atleast getting 50 grams of fat a day. If you do low fat it could mess up your period. Pasta isn't bad just make whole grain. Dairy isn't bad for you, but if you bloat from it you can stay short of it. Is 1300 calories enough for you, for your workload?

my advise is hit up 3j in the diet forum, I hear many good things of him.

 

[alissag]

I have read thru 3Js forum. I just may gather the info he requires and see what he says. There is a low carb pasta out there that very good and we do use it occasionally, brown rice, my dairy is greek yogurt. As for the fats, I like low..altho you won't have bend my are for a perfectly grilled steak. I do well with my workouts, weight training first then cardio.

 

[jagbc]

U can hire 3j. I did and the routine he plans out for u is defenetly helping me get closer to my goal

 

[alissag]

^^^^^ thanks I'm working on my numbers

 

[Docd187]

I don't mean to come off as rude but you really need to reconsider your approach to dieting. There are a number of problems I see here all of which are serious concerns. There's no need to eat 5-7 times a day if you don't want to. You can eat once or twice and be just as effective for your goals. There is no such thing as clean or dirty eating, those are subjective terms and everyone has a different viewpoint as to what's clean and what's not. Sugar isn't evil it's simply misunderstood and cutting out all those carb sources seriously limits you since you have to go to other less common sources. Nothing wrong with bread, white rice, pasta or fats. Thinking you're different than everyone else and HAVE to eat clean to lose or maintain your weight is simply flawed thinking. Fats are important for hormonal function, cardiovascular health, your menstrual cycle, and many other things. Low fat/no fat is not the best choice most of the time.

What you really need to do is figure out your BMR usin the Katch-Mcardle formula, multiply by an activity factor and get your TDEE (total daily energy expenditure). Once you have this number that's your maintenance calorie level. If you want to cut weight/fat reduce this number by 10-20%, add 10-20% to gain and keep it for maintaining your weight. Make sure to hit a minimum of 1g/lb BW in protein, minimum .3-.4g/lb BW in dietary fat and the remainder of your calories can come from carbs, more protein, more fat, or any combination of the 3. The food choices you make aren't as important as sticking to your energy needs (tailored to your goals), and the macronutirent/micronutrient breakdown of your chosen diet, as well as training. You should choose to eat foods that you do enjoy since it'll be easier to stick to your diet, and make your food choices and portion sizes fit into your macros. It's best to get a wide array of whole and minimally processed foods simply to help meet your micronutrient needs but this does not mean you can't have sugar, cheesecake, or junk food if you make them fit into your energy needs. I have a weakness for brownies and obviously it's not what many ppl consider "clean" but I'll be damned if I give them up. I just control how much and when I eat them and take that into account for my remaining meals in the day. If I have a good amount of brownies, I've obviously got to cut so carbs and possibly fat from another meal; it doesn't mean I remove them from my diet completely.

One final thing to consider is I think you're seriously UNDEREATING and have issues when it comes to food if you're training with that volume and eating under 1300 calories and have no competition to get ready for. I'm just trying to warn you since I e seen this same behavior and thought process lead many of my friends into eating disorders.