I have been eating way below maintenance level..

[MissM1985]

Hey guys.. I've been reading article after article in search of an answer to my question so I wouldn't have to look like the fool who asks it.

I have been running everyday and training weights twice a week for the past 4 months. I have lost 20lbs steadily and can see I am physically alot smaller however, I know i need to get my butt in the gym and pump some weights if I want to see a body transformation in terms of shape etc.

The general gist of the threads so far is that I need to eat above my daily needs to gain muscle. My issue here that is that over time I have really messed up my diet. I am way too strict during the week - eating around the 800-1000 calorie mark (im 5'11'' and 145lbs) with only 30g carbs, 80 protein and the rest fat (generally in the form of flaxseed oil). During the weekends, my diet is pretty much free reign because I don't take the time to plan it out and therefore just eat when I remember and it's usually something high in carbs and fat and low in protein. I am scared if I start eating at my maintenance that I will stack on alot of weight.. I know the way I eat is unhealthy and I would like to change this. Does anyone have any advice?

[freebirdmac]

Hopefully your metabolism isn't too hosed yet, meaning you'll respond very well and quickly to more cals. First, track everything, even on the weekends. Second, bring your cals up first to 1500. From there add 100 more each week until you're up to 2300. That is your maintenance. You may get some bloating initially as your body adjusts, but it should resolve in a few weeks. You should also find yourself feeling better, stronger, and hunger should return. Get on a good lifting program 3-5 times a week. Keep cardio to 3x week. Shoot for 40/30/30 on your macros.