Nutrition Help

[xoloveinautumn]

Okay so I have posted here before..
I did a keto-like diet before
I used to weigh 165lbs and lost the weight over the years

I am an emotional eater.. but I think I have it under control... for now
but I do not have a healthy relationship with food because all i do is think about it

I really need help with nutrition... my "diet" so pretty much my intake
samples would be great

I am 5'0 ft 20 years old.. obviously female... I am currently about 125 lbs
I work out 3 days a week.. if I can i try to workout more it is just difficult working
I strength train about 2-3 times a week ( my boyfriend helps me with that) and cardio for 45-60 minutes 3 days a week

These should be the best years of my life but they are not.. I am miserable with my body
My biggest problem area is my stomach.. like most

I would love tips on also revving up my metabolism because it is very slow

Thank you so much in advance

[Shr3dJunki3]

We need more information, how many calories do you eat?

[xoloveinautumn]

Originally Posted by Shr3dJunki3

We need more information, how many calories do you eat?

I eat around 1200 calories ... more lately because I'm always hungry.. or think i am
but I'm not sure how much to eat with how much I exercise

[Shr3dJunki3]

OK, first thing I'd do is ct out the cardio completely and keep the weight training there because you're very low on calories and doing cardio is just creating a wayy bigger deficit than what you need. Sometimes when your body is in a deficit that's too low, it will still lose fat but at a really really slow pace because it's not getting calories it needs to fuel itself.

Plus I just plugged your stats into this calorie cal. http://www.freedieting.com/tools/calorie_calculator.htm
looks liek your maintenence is 1800 calories, so maybe the first thing I'd do for now is add calories every week so that you're upto 1800 calories daily for a while.

[exzile]

Originally Posted by xoloveinautumn

I eat around 1200 calories ... more lately because I'm always hungry.. or think i am
but I'm not sure how much to eat with how much I exercise

Your metabolism has slowed with how much food you're eating. I ran a quick calculator with your stats, and your maintenance is around 2000-2100. Which sounds pretty close to right.

In my opinion, bump your cals up to 1500-1600ish, and test results after a week or two and tweak if needed.

[xoloveinautumn]

Thanks! Okay first thing is to up my calories

and is it necessary to cut out cardio COMPLETELY?
Because I do like it.. and the machine I go on ( it is like an elliptical without the handles) I can see a difference in my butt (it is lifted)

[Shr3dJunki3]

Originally Posted by xoloveinautumn

Thanks! Okay first thing is to up my calories

and is it necessary to cut out cardio COMPLETELY?
Because I do like it.. and the machine I go on ( it is like an elliptical without the handles) I can see a difference in my butt (it is lifted)

heh, it stays, you can keep all three days if you want really if you do it because you like it, I just tell people it isn't necessary for fat loss but if you like doing it, go for it.

Also don't be let down if you gain some weight when upping calories, it's normal and in the long run, you'll lose more fat.

[exzile]

Originally Posted by xoloveinautumn

Thanks! Okay first thing is to up my calories

and is it necessary to cut out cardio COMPLETELY?
Because I do like it.. and the machine I go on ( it is like an elliptical without the handles) I can see a difference in my butt (it is lifted)

That's a personal preference. I like cardio with my cutting, as I feel healthier and allows me more freedom in my daily calorie allowance. I ran the number I gave you as if you are doing cardio, so that number should work. If it's not, then up it slightly and re-check the following week.

Just remember if you're more active, you will need to consume more cals to cover it.

[xoloveinautumn]

okay! Yeah I just can't go on like this anymore I'm only 5 ft and my waist (around belly button) is 35 inches it's ridiculous

and I really need to speed up my metaboism because it is shot
Can you guys help me out with like a sample of what i should eat in a day?

[Shr3dJunki3]

Yes, 1800-2000, somewhere in that range.Also from 1200, maybe add 200 calories daily everyday the first week, then another 200 daily the next week, then repeat until you hit 1800-2000, remember weight gain is likely, just a heads up. When you're in the 1800-2k calorie range I suggest stay there for 2-3 weeks to help your metabolism adjust to that calorie level.

Everyone here will suggest 1 gram of protein per pound of body weight or lean body mass.
Use this http://www.freedieting.com/tools/nut...calculator.htm
Just plug in percentages until you atleast hit 120 grams of protein for your calorie needs.

[exzile]

Originally Posted by xoloveinautumn

okay! Yeah I just can't go on like this anymore I'm only 5 ft and my waist (around belly button) is 35 inches it's ridiculous

and I really need to speed up my metaboism because it is shot
Can you guys help me out with like a sample of what i should eat in a day?

Dieting/cutting is seldom very food exciting. I honestly, eat alot of cottage cheese, whey protein shakes and eggs =/ Not very exciting, but to make sure I reach my protein goals these are the foods that I haven't gotten sick of yet, lol.

I'm not one to promote a certain way to eat, but for me at my weight. I try to get 150-200g of protein a day. 50-70g of healthy fats, and this usually leaves me something like 130ish carbs. Peanut butter and eggs usually take up my fats, and fruits and veggies for carbs.

[xoloveinautumn]

I can't down anymore cottage cheese.. I OD on that before lol i lost the weight ! but im sick of it
Eh I hate cutting... but gotta do it!
thanks again