Recovering ED

[PhitGurl85]

I realize this may be kind-of an odd question. However, I have dealth with Eating Disorders for about the paast 6 years. I have been in recovery for about 4 months now and my doctor suggested I gained weight to the point of a regular mentrual cycle. I have done this and at the present moment I weigh about 112 lbs and I am 5'5. I would like to gain a lil more muscle. Any diet/workout suggestions?

[mnways]

you may not like to hear this but to regain your period you need to gain more than muscle.. you need body fat. I to am in a similar postition but i have gained the body fat lol just waiting for the period to come back (it takes time). But gaining muscle will be a lot easier when the focus on gaining minimal body fat isnt their.

[twinnett]

I have been in the same position. I'm 5' 7 and started at 110. You will need to gain some fat along with muscle and yes, it takes time. What are you eating now and what is your exercise routine like? You will want to make small increases each week in the amount of calories you're eating.

[PhitGurl85]

I just started up a routine again. I do only about 20 min of lifting 4 times a week, mostly upper body. I still do cardio for at least 45 min to an hour 4 times a week. I am really at a loss at what my routine should be. As far as food goes, I know I am concuming more carbs than I probably should...at least 50-60% of my daily food intake which ranges from 1500 to 2000 cals/day which may also be a little high. I need some serious direction in these areas because I really want to do this the right way.

[emunah]

Carb count seems fine to me. But ratios are meaningless. What is important are the grams.

Are you in therapy?

[PhitGurl85]

Yes, that was one of the first steps that I took when I realized I was having another relapse. I have been 'in recovery' now for a few months and it hs actually gone quite well. I have come a long way mentally. I just want to make sure that I am doing what is needed for my body physically. I eat 70-80g of carbs per day.

[twinnett]

That's not nearly enough carbs and how are you only eating 70g of carbs if you're eating 1500 calories? It doesn't add up...if you eat 2000 calories and 70 g. of carbs, that's only about 14% of calories coming from carbs.

[PhitGurl85]

I honestly get a lot of my cals from fat and protein. My numbers may have been off. I'm not really sure what my intake or work-out routine should be for gaining muscle. I have noticed that even the small amount of weight that I have put on isn't really lean.

[twinnett]

Please list exactly what/when/how much you eat on a normal day. That will help to give a starting point.

[emunah]

Why is your carb count so low?

[PhitGurl85]

Honestly, the reason that it's so low is because I'm scared to gain straight bodyfat. Now, that I've ganed enough to start a normal period, I don't know what I should be eating. I'm scared to gain too much weight and part of the reason for my inquiry is to figure out what exactly I should be doing at this point. What would you do in my situation?

[ozigal]

Honestly, the reason that it's so low is because I'm scared to gain straight bodyfat. Now, that I've ganed enough to start a normal period, I don't know what I should be eating. I'm scared to gain too much weight and part of the reason for my inquiry is to figure out what exactly I should be doing at this point. What would you do in my situation?

i thought you said that 50-60% of your calories from carbs. If you were eating 1500cals that would mean that at least 750 cals would be from carbs, and it is impossible to get 750 cals from only 70-80g of carbs. Then you say that most of your cals are coming from fat.....very confused....

[twinnett]

You need carbs to gain muscle. The fear you describe is still very much an eating disorder. Hopefully, you're dealing with this in therapy. Carbs don't make you fat!!!

[emunah]

Honestly, the reason that it's so low is because I'm scared to gain straight bodyfat. Now, that I've ganed enough to start a normal period, I don't know what I should be eating. I'm scared to gain too much weight and part of the reason for my inquiry is to figure out what exactly I should be doing at this point. What would you do in my situation?

Carbs are very rarely stored as fat. That is a myth. Low carb diets work not because they are necessarily low carb but because they are moderate protein and people generally eat less on them.

You need carbs for your brain and your muscles.

I would start adding more carbs to your diet. The best diets are generally moderate protein, moderate carbs and moderate fats.

[ozigal]

emunah is 100% right. Choose carbs like oats, brown rice, wholegrain products.

[PhitGurl85]

I guess what I need, regardless of what I am eating or how I am working out noe (because I know it isn't correct) is an opinion or guideline of what I should do for a regular schedule of workout and diet outline to gain just a little muscle. Please...suggestions...

[twinnett]

Check out terracotta2.googlepages.com for some ideas on different workout routines. As for diet, you should be eating a balanced diet of carbs, protein and fat. About an hour before working out, have a protein and a slow digesting carb like oats. Immediately following your workout, have some whey and a fast acting carb. An hour later, have a meal that includes fat. You need to start adding calories slowly, so what/when/how much are you eating now?

[amberyan]

not only are you not eating enough, but if you want to put on a little muscle, you are doing too much cardio. I also have suffered from an ED and was a cardio queen during my recovery. Since then I have incorporated more intense weight training workouts, and lessened my cardio to 20-30 minutes every other day, and I have never been more lean than I am now- even when I was starving myself.
You can do this, just take the advice and make it work for you. Stay out of the negative thinking that eating less +working out more will get you skinny because that will make you skinny fat= flabby or more body fat.

Just keep your head up!!

[twinnett]

That's right Amber! Now go eat! both of you! :D

[PhitGurl85]

Thank you so much for the advice!! I will definitly lessen the cardio and up the caloric intake. Do you have a lifting/cardio routine reccommendation?

[fish153]

As some women have already pointed out: you're not eating enough, and you are doing far too much cardio. Cut back on the cardio, eat more, and lift heavily.

[ironman1964bc]

As some women have already pointed out: you're not eating enough, and you are doing far too much cardio. Cut back on the cardio, eat more, and lift heavily.

Exactly right. Alot of cardio combined with ED's is going to lead to problems, especially if the weights lifted are too light too properly stress the muscles.

In regards to her diet, I would like to see a list of what she eats, but I would think low carb wouldn't be any problem as long as she was getting the proper amount of fat. 70-80gms/carbs a day isn't really low carb anyway. My ex-girlfriend couldn't gain a pound no matter what she ate until she went low carb and started substituting steak and eggs for oodles of noodles. My carb intake is around 20gms/day and I am stronger and leaner than I have ever been (42 years old) after 20 years of high carbs.

Having said that, moderate carbs is probably the best way to go for someone struggling to gain weight. Gain the weight and some muscle first and then worry about how many carbs to eat when you are at your goal weight.

[fish153]

Thank you so much for the advice!! I will definitly lessen the cardio and up the caloric intake. Do you have a lifting/cardio routine reccommendation?

Check out terracotta's page that was already linked to ... lots of pertinent info there. You can also check out the articles on bodybuilding.com, or check out the journals in the women's section to see what other people are doing.

[PhitGurl85]

That's one of my problems...now that I have a mentrual cycle again, I don't know how to go about deciding on a healthy goal weight or how much muscle I need to gain..I know I want to look healthier and I know 112 lbs probably isn't a great weight I should maybe be a little heavier with muscle on me

[fish153]

That's one of my problems...now that I have a mentrual cycle again, I don't know how to go about deciding on a healthy goal weight or how much muscle I need to gain..I know I want to look healthier and I know 112 lbs probably isn't a great weight I should maybe be a little heavier with muscle on me

You should weigh a LOT heavier with muscle on you. I'm 5'4" and usually stay right around 135lbs with low BF. If you're going to overcome your eating disorder and try to put on some healthy muscle mass, then you'll need to pay more attention to the mirror than the scale.

[emunah]

Are you working with a nutritionist?

[PhitGurl85]

No, I'm in the process of switching my health insurance and can't really afford to see one right now. Although, it would be helpful...very helpful. That's why I keep asking so many questions about daily requirements and such