View Full Version : nutrition advice pleeeasee?!?!
hey! i hope everybody is having a fantastic evening/day
the point of my thread it's because i've been binging a sh*tload the past 4 days and it absolutelly makes me feel like a failure.
i don't have a protein intake that high because protein in my country is very expensive, so i live from whole wheat cereals, fruits (i ate them a lot) and vegs, eggs, low fat yogurt and semi skimmed milk.
sometimes when my family is having a financial crisis.. i eat whatever is in the fridge.. and that makes me feel really guilty (i know it's in my brain)
anywhoo... i do cardio 3 times a week ( i used to do 5 times a week but switched it up because i've heard in this forums that it causes muscle loss) i do sort of a weight training, we don't have a gym over here SADLY so i lift bottles with water and 3 galons of water when i'm going to do some "leg traing" i gotta say, it have developed some muscle in my thigs however they are not as ripped as i would love to. my arms are really thin and i am skinny fat. i would love to have my abs tighter and if i want that i need to upload my intake of protein, am i right?...
well there's something that could prevent me from binging? how can i improve my physical appearance?? would mean a lot to me if you could help me.
really???
SOMEONE OUT THERE ? ):
oregonchick76
08-15-2011, 09:14 PM
There are tons of bodyweight exercises you can do - no weights required. Chin ups, pull ups, push ups, lunges, etc. There must be some heavy stuff around you somewhere - bags of sand, buckets of water, logs... Put something heavy on your back and go up hill, etc. There are tons of options.
As far as diet - well, I don't know where you are or what you have available, but whole grains, fruits, vegs and eggs sounds pretty good to me. What kind of binging are you doing? Is it because you aren't eating enough so you get to the point you're starving?
Cardio won't cause muscle loss unless your diet is deficient - I'd stick with 15-20 min of HIIT 2-3 times per week. What is your height/weight?
There are tons of bodyweight exercises you can do - no weights required. Chin ups, pull ups, push ups, lunges, etc. There must be some heavy stuff around you somewhere - bags of sand, buckets of water, logs... Put something heavy on your back and go up hill, etc. There are tons of options.
As far as diet - well, I don't know where you are or what you have available, but whole grains, fruits, vegs and eggs sounds pretty good to me. What kind of binging are you doing? Is it because you aren't eating enough so you get to the point you're starving?
Cardio won't cause muscle loss unless your diet is deficient - I'd stick with 15-20 min of HIIT 2-3 times per week. What is your height/weight?
i'm binge on clean food..
oregonchick76
08-16-2011, 07:58 AM
i'm binge on clean food.. You're not really offering enough details/information to get detailed assistance. Sorry....
You're not really offering enough details/information to get detailed assistance. Sorry....
i am so sorry...
so i binge mostly on clean foods but my binges consist of fruits and bread. I'm not taking a multivitamin right now so that might be why i'm binging??
my eating is not perfect and like i said, i used to do cardio 5/7 and i lost a ****load of weight but i'm skinny fat..
i am 5*8 and 140 pounds. i never have mesured my body fat. (this is the kind of info you need to help me?) :)
andrerox80
08-16-2011, 03:56 PM
you're stats are fine, so if you're skinny fat, you should bulk, or at least recomp. how many calories are you eating? and how many when you binge? and what is your maintenance?
jalapenocheese
08-17-2011, 01:34 PM
when you binge on "clean foods" it doesn't mean anything. still cals in vs out. bingeing is sometimes physiological or psychological. if you have time, listen to Leigh Peele's binge podcast series. hopefully that will answer your questions.
Rowyn
08-18-2011, 08:07 PM
If you kept yourself in too strict of a caloric defict for some time, bingeing often results. While your diet seems "healthy", you are correct in that you need to try to eat more protein and also make sure you eat an adequete amount of fat. Fat is not only essential to your body, but it also helps with cravings. If you can eat more eggs, yogurts, milk and nuts as well as carbs that are higher protein like tofu and beans, it would help to increase your protein a bit. Quinoa is a good grain alternative that is high in protein, for example.
If you are "skinny fat", eating less is not what you want to do. Try to eat more protein and fats and do what you can to increase your resistance training. Less cardio, more lifting.
you're stats are fine, so if you're skinny fat, you should bulk, or at least recomp. how many calories are you eating? and how many when you binge? and what is your maintenance?
to lose weight i need 1700 cals per day. mainttenance: 2000 cals.. when i binge probably would be 2300 - 2500 per day.
thanks for the advice
when you binge on "clean foods" it doesn't mean anything. still cals in vs out. bingeing is sometimes physiological or psychological. if you have time, listen to Leigh Peele's binge podcast series. hopefully that will answer your questions.
but, what if i didn't burnt enough cals? i only do 30 mins 3 times-2times a week and i know i don't burn that much in a period of time.
i remenber reading in this forum that calories are calories, doesn't matter if they are clean or not. so i don't understand what's right or not.
If you kept yourself in too strict of a caloric defict for some time, bingeing often results. While your diet seems "healthy", you are correct in that you need to try to eat more protein and also make sure you eat an adequete amount of fat. Fat is not only essential to your body, but it also helps with cravings. If you can eat more eggs, yogurts, milk and nuts as well as carbs that are higher protein like tofu and beans, it would help to increase your protein a bit. Quinoa is a good grain alternative that is high in protein, for example.
If you are "skinny fat", eating less is not what you want to do. Try to eat more protein and fats and do what you can to increase your resistance training. Less cardio, more lifting.
for fat lose i had to eat 1700 cals per day, (i don't think my cals where to low) sometimes i would switch them up to avoid plateu ... when my family have financial crisis i would eat whatever they have and that makes me binge AND i feel like crap after that-.
Rowyn
08-20-2011, 08:08 PM
to lose weight i need 1700 cals per day. mainttenance: 2000 cals.. when i binge probably would be 2300 - 2500 per day.
To gain a pound of fat, you have to eat about 3500 cals OVER maintenance. We want to know how tall you are and how much you weigh for the amount of calories you are eating. If you are eating too little, you are going to want to binge after a couple of weeks.
for fat lose i had to eat 1700 cals per day, (i don't think my cals where to low) sometimes i would switch them up to avoid plateu ... when my family have financial crisis i would eat whatever they have and that makes me binge AND i feel like crap after that-.
We can't help you if you don't have the foods we recommend available, sorry. But eating more protein and fat will make you feel better and more full, which will help with NOT bingeing.