Hi everyone! This is my first post here, and I’m not sure that this is appropriate for a first post, but I’d like some help.
I’m a 18 year old female, at the moment I weigh 100 pounds (46 kg) and am 65 inches (165 cm) tall. My body fat percentage is, according to the machine, really low, at 4.8 %. I’ve always been slender, and have a history of having an eating disorder, but that has been treated and put in the past. The reason why I post this is because I seem to have lost track, and I don’t know what to do to get the results I want. I feel like I’m working too hard for results I am not getting.
About 3 months ago I was weighed 113 pounds at a BF% of 11-12, and was more happy with my body. I went on vacation to Nepal, where I got sick and lost a lot of weight and apparently, fat. Since I’ve gained some weight back, but have stopped menstruating.
The problem is that now I am unsatisfied with my body, but I don’t know what the right course of action is to solve this problem. At the moment I find myself too skinny, and I would like to be more ‘curvy’, as in have a bigger but, hips and thighs, and if possible, get my breasts back. But I’m scared that if I just start eating more, I’ll gain a lot of fat in the wrong places, like on my belly, and it would hide away all the muscle I have.
My diet is pretty healthy. I start the day with all bran, muesli, low-fat yogurt, green tea and a lot of fruit, and it counts for about 500 calories. Then I usually work out. At lunch I alternate between meals, some days I’ll have a light meal such as a salad, about 200 calories, on others I’ll have a big bowl of nuts and dates, up to 1000 calories. At dinner I’ll have a salad and a ‘main course’, like a piece of meat with rice a veggies or a pasta, ranging from 500-800 calories. We eat vegetarian 3 times a week. On average, I guess I consume about 2000 a day. After dinner I usually work out, and before bed I’ll have a small probiotic yogurt. I supplement my diet with fish oil, calcium, glucosamine, multivitamins and b12complex. And I’ll have a diet coke frequently, maybe 2 glasses a day.
I exercise rather a lot, up to 25 hours a week, of which about a quart is running (about 20-25 miles a week), a quart is spinning, a quart are group lessons such as les mills, pilates, beatbelly, circuits etc, and the rest is strength (bodypump and machines) and stretching. The rest of the day is normal, not very physically demanding but not sedentary either.
I try to work out so that I’ll gain muscle in the areas I want it, focusing on my glutes and thighs, but I have no idea if ‘targeted weight gain’ is even possible. At the moment my weight is stable, but I feel it shouldn’t be according to the work I do. I want to get back to my old weight, but I don’t know how to get there without putting on a lot of fat. I would like to gain a little bit of fat, but rather put on lean body mass. Can anyone give me advice and tell me what I’m doing wrong? Should I be eating more, less, is my protein intake too low? Am I training too much or often to gain muscle, or should I do more strength training? I’ve never had a trainer, and just train myself.
I’m a 18 year old female, at the moment I weigh 100 pounds (46 kg) and am 65 inches (165 cm) tall. My body fat percentage is, according to the machine, really low, at 4.8 %. I’ve always been slender, and have a history of having an eating disorder, but that has been treated and put in the past. The reason why I post this is because I seem to have lost track, and I don’t know what to do to get the results I want. I feel like I’m working too hard for results I am not getting.
About 3 months ago I was weighed 113 pounds at a BF% of 11-12, and was more happy with my body. I went on vacation to Nepal, where I got sick and lost a lot of weight and apparently, fat. Since I’ve gained some weight back, but have stopped menstruating.
The problem is that now I am unsatisfied with my body, but I don’t know what the right course of action is to solve this problem. At the moment I find myself too skinny, and I would like to be more ‘curvy’, as in have a bigger but, hips and thighs, and if possible, get my breasts back. But I’m scared that if I just start eating more, I’ll gain a lot of fat in the wrong places, like on my belly, and it would hide away all the muscle I have.
My diet is pretty healthy. I start the day with all bran, muesli, low-fat yogurt, green tea and a lot of fruit, and it counts for about 500 calories. Then I usually work out. At lunch I alternate between meals, some days I’ll have a light meal such as a salad, about 200 calories, on others I’ll have a big bowl of nuts and dates, up to 1000 calories. At dinner I’ll have a salad and a ‘main course’, like a piece of meat with rice a veggies or a pasta, ranging from 500-800 calories. We eat vegetarian 3 times a week. On average, I guess I consume about 2000 a day. After dinner I usually work out, and before bed I’ll have a small probiotic yogurt. I supplement my diet with fish oil, calcium, glucosamine, multivitamins and b12complex. And I’ll have a diet coke frequently, maybe 2 glasses a day.
I exercise rather a lot, up to 25 hours a week, of which about a quart is running (about 20-25 miles a week), a quart is spinning, a quart are group lessons such as les mills, pilates, beatbelly, circuits etc, and the rest is strength (bodypump and machines) and stretching. The rest of the day is normal, not very physically demanding but not sedentary either.
I try to work out so that I’ll gain muscle in the areas I want it, focusing on my glutes and thighs, but I have no idea if ‘targeted weight gain’ is even possible. At the moment my weight is stable, but I feel it shouldn’t be according to the work I do. I want to get back to my old weight, but I don’t know how to get there without putting on a lot of fat. I would like to gain a little bit of fat, but rather put on lean body mass. Can anyone give me advice and tell me what I’m doing wrong? Should I be eating more, less, is my protein intake too low? Am I training too much or often to gain muscle, or should I do more strength training? I’ve never had a trainer, and just train myself.