Sport I shouldve never listened to my stepdad

Sport Fitness
H

HarleyNinja

0
Im trying to loose weight and been doing really good so far...
he tells me im focusing too much on calories and should stop counting and start eating healthy...He also tells me to eat 4-6 meals a day,before that I was eating 800 cals a day once a day (its impossible to divide 800 cals a day by 6 meals or else those 6 meals would be table crumbs,so what i do is only eat once a day)
Ok so I eat healthy for a day and dont worry about calories...



After about a week or more I gain 2 lbs !!!! when youre busting you a** off on the treadmill to loose weight but gaining weight instead that is really frustrating...I decided to see what went wrong....I look back what I ate the day before as an example...


Breakfast-
Reduced Fat Blueberry muffin - 400
glass of milk - 260
Apple - 100
760
(Normally Id eat a chocolate frosted coffee roll,only 290 cals and delicious and its preety big so itll fill me up,my stepdad said not to because it has too much sugar)


Snack - 2 peanut butter granola bars (a whopping 200 cals)


Lunch - 2 cups rice (410),2 servings of grilled chicken (260),beans 1 cup (140) peas and corn 1 cup (70)
870

Snack - 2 serving stacy pita chips
280

Dinner - 2 peanut butter and jelly sandwhiches (I was too hungry to only eat one) whole wheat bread 4 slices (140 x 4 = 560) 4 tbs peanut butter (380) 4 tbs of jelly (200)
1140


thats 3250 cals in ONE DAY !!! and I thought I was eating healthy....
My BMR only allows for 1600....
id be putting on almost half a lb everyday If I kept eating like that...
 
Well, you are supposed to eat 5-6 meals a day, but smaller meals according to your caloric needs.

I'm pretty sure 800 cal/day is unhealthy, though.
 
topspin said:
Well, you are supposed to eat 5-6 meals a day, but smaller meals according to your caloric needs.

I'm pretty sure 800 cal/day is unhealthy, though.
Click to expand...


He told me to not worry about cals so thats what i tried
also that was 3 meals and 2 snacks...not 6 small meals...
wouldnt your bmr stay the same regardless ?
how much cals do you burn splitting up the meals ?
 
Your stepdad is mostly right. In general it sounds like you are eating way too many starchy carbs and way too little protien. Are you doing any resistance exercise or only cardio?

What are your specs (sex, age, height, weight, exercsie experience, body fat percentage, etc.).
 
I don't think it's more of a case of burning the calories by splitting up the meals, more of your body digesting the food over a longer period of time. It's better to sprinkle the water, instead of tipping the bucket all out at once. I may be wrong though.

Aim at 1500 calories really. Eating anything lower would be pretty much starving yourself.

I'd look at having something better than sandwich's etc for dinner aswell. Try go for something more meaty, rather than alot of bread which is carb packed. I'd also nock off the muffin in your breakfast for another apple or a different fruit, it's easily the biggest thing your eating at breakfast and brings the calories down.

Diet is important on losing weight, but you have to exercise as well. :)
 
dswithers said:
Your stepdad is mostly right. In general it sounds like you are eating way too many starchy carbs and way too little protien. Are you doing any resistance exercise or only cardio?

What are your specs (sex, age, height, weight, exercsie experience, body fat percentage, etc.).
Click to expand...

male,17,5'3,132,30 mins on elliptical a day on highest resistance

If I tried to eat those type of foods but keep prevent from going over my bmr id be eating 1/3 of that which is too little,id be hungry all day...


I can make an entires day worth of meals go just under 800 cals,but its mostly not the healthiest of foods so my stepdads always giving me crap about it


he says just eat healthy,dont worry about going over cals and you wont gain weight....
 
HarleyNinja said:
male,17,5'3,132,30 mins on elliptical a day on highest resistance

If I tried to eat those type of foods but keep prevent from going over my bmr id be eating 1/3 of that which is too little,id be hungry all day...


I can make an entires day worth of meals go just under 800 cals,but its mostly not the healthiest of foods so my stepdads always giving me crap about it


he says just eat healthy,dont worry about going over cals and you wont gain weight....
Click to expand...

I haven't seen a picture of you but from what I've read i'm going to guess this:

. Your not fat, your skinny fat, and therefore have practically little muscle mass since you do so much cardio..and i don't see any weight training. If you start weight training, it will increase your metabolism even further, and once you put on some muscle mass you'll be able to eat more without gaining fat.

You shouldn't be trying to lose weight, you should be trying to gain muscle mass. You wont accomplish anything by starving yourself and doing excessive cardio.
 
Some say, dont track calories. Some say do track calories. Some say have a life style change with diet. I say, find the one that works, and works for you.

I say do "what it takes" to get the job completed that fits within your personal acceptance factor and appropriately deal with reluctance.

At the end of the day, no matter the "personal acceptance of approach" on diet, if one doesnt consider (appropriately) the calorie IN versus calorie OUT equation "and apply it correctly", this is one LARGE peice leading to personal goal failure.

The-fine-tuning-personal-trick is to handle the "required" calorie equation within a scope you can accept, whether its tracking calories (if you have ample knowledge of MT Line, etc, and this may not be necessary), or not.

In your case, your lack of knowledge of the almighty calorie and being influenced through your step dad in a sense hurt you. This IMO, isnt your fault at the time.

However, its time to step UP and gain the knowledge you need to eliminate "inappropriate" influences.


I made a breif post on hunger here:

Cravings! May help you.


Begin reading the stickies:

Go here and read on some basic and fundamental information:

Weight Training 101

Basics on weight loss and weight gain

Weight Training Technical Articles

How to get abs guide

Sig's food list

Go here for some thoughts on the mental side:

Weight Loss Intricate


The ChillOut Log by Chillen
(allot of pages to go through, but there IS good information that may help you if you take the time to seek it)

================================

I wish you the best in all that you do in life and in fitness,

ROCK ON! :)


Chillen
 
Last edited:
HarleyNinja said:
Breakfast-
Reduced Fat Blueberry muffin - 400
glass of milk - 260
Apple - 100
760
(Normally Id eat a chocolate frosted coffee roll,only 290 cals and delicious and its preety big so itll fill me up,my stepdad said not to because it has too much sugar)


Snack - 2 peanut butter granola bars (a whopping 200 cals)


Lunch - 2 cups rice (410),2 servings of grilled chicken (260),beans 1 cup (140) peas and corn 1 cup (70)
870

Snack - 2 serving stacy pita chips
280

Dinner - 2 peanut butter and jelly sandwhiches (I was too hungry to only eat one) whole wheat bread 4 slices (140 x 4 = 560) 4 tbs peanut butter (380) 4 tbs of jelly (200)
1140


thats 3250 cals in ONE DAY !!! and I thought I was eating healthy....
My BMR only allows for 1600....
id be putting on almost half a lb everyday If I kept eating like that...
Click to expand...

Looks like you are eating foods that are mostly high in calorie density, and fairly big servings of them (a 260 calorie glass of milk? a 400 calorie muffin? big scoops of rice at 210 calories each? and those are pretty big pieces of bread at 140 calories each and the jelly is just pure sugar calories). The snacks in particular seems to be just calorie dense foods, which is probably why you ate a lot of them before feeling full.

As an example, at breakfast, two servings of plain oatmeal would be 220-300 calories. Add a cup of milk to get another 90-150 calories (depending on skim, whole, etc.) and an apple for another 100 calories, and you get 410-550 calories instead of 760 calories.

Your dinner might be better if you had, for example, a sandwich with two slices of whole wheat bread (280 calories if you have those big slices), some turkey (perhaps 200-300 calories), and lots of lettuce, tomato, onion, pepperocini, and whatever other veggies (probably 50 at most) with spicy mustard if you want. That's 530-630 calories instead of 1140 calories of your two peanut butter and jelly sandwiches. Add some more vegetables or a whole fruit if that is not enough, and you'll likely be more satisfied in far fewer calories than with your peanut butter and jelly sandwiches.

The whole idea of eating more meals is to eat smaller meals / snacks more frequently.

Also, except for one apple and one cup of peas and corn, it does not look like you are eating much fruits and vegetables, which are nutritious while being low in calorie density. For small snacks, try eating just vegetables or whole fruits; for actual meals (whether you eat 3 or 5 or whatever meals per day), try including vegetables and/or whole fruits with every meal (limit fruit juices if trying to limit calories).
 
Last edited:
Bear in mind that BMR is your RESTING metabolic rate. assuming you're not a quadraplegic in a coma, you need more than just the BMR.

you need to use what's called an 'activity multiplier', which is usually 1.4 to 1.6 times BMR, depending on your lifestyle and job (my desk job obviously burns fewer calories than someone laying concrete 10 hours a day).

800 calories a day is less than a coma patient receives. you were starving yourself before...wasting as much muscle tissue as fat, which lowers your BMR, so when you do eat too much, its really TOO much.

your step dad was not wrong at all, no more wrong than your previously self destructive diet.

a 17 year old boy needs more than 1500 calories, even when cutting.
your biggest problem is you're only doing cardio. if you want to lose weight, you need to LIFT WEIGHT. if you don't hit the iron and give your body a reason to hold on to muscle mass, it will shed it just as readily as fat. there's no real evolutionary advantage to having a lot of muscle...it slows you down and requires more calories to maintain.

add 3 fullbody workouts per week to your routine of elliptical on the days you don't lift.
I would eat normal maintenance calories right now (probably about 1900-2000 for you). let your body get out of its negative swing of "OMFG I"M EFFING STARVING TO DEATH" mode.

You also need to be smarter about your food choices. whole, unprocessed foods, avoiding starchy carbs when on a cut. i prefer to carb cycle, having moderate carbs on lifting days and low carbs on cardio days when fat burning counts the most.
 
yea your food choices need a lot of tweaking
 
You must log in or register to reply here.
Back
Top