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BethBFit

I am an avid fitness enthusiast. No problem with working out, but I struggle with eating. In general I eat healthy, but I know sugar is my biggest culprit. I can't seem to get lean. I would like to learn more about the way you guys eat and eat to perform? I love training hard, but I want to eat more when I do.

Jennbecca33

Hi and welcome! So happy to see some new members posting.

If you train hard, you most certainly need to be eating more to fuel your body. What types of exercise are you doing and for how long? Are you actually looking to lose weight or just tone up and get leaner? A few more details would help us better know how help you. Do you lift weights at all?

Sugar is not the enemy. You can still have sugar if you like it. I personally don't advocate for restricting certain types of foods as that usually leads to binging on those foods eventually. If you like it, just eat it in moderation - at least that's what many of us do. EM2WL suggests setting your macros to 40% carbs, 30% protein, 30% fat, with the protein being the most important, especially when training so hard so you keep your lean muscle.

First you need to get an idea of what your TDEE (maintenance) calories are with all your training. We recommend this site to calculate your calorie needs:

http://scoobysworkshop.com/accurate-calorie-calculator/

Choose your correct activity level (which needs to include all your normal daily activity plus your workouts) and then fill in the rest of the info. This will give you your TDEE or maintenance cals. Depending on your goals, you can choose 15% deficit for fat loss or if you are at a healthy weight but just want to tone up, it's best to eat at maintenance and lift heavy weights which will help your body to reshape and lean out.

I hope this helps! Post back with any questions you have! Also, check out the main website at www.em2wl.com for lots of additional info, forums and support! Again, welcome! You can add me on mfp for support as well.

Jenny

heybales

BethBFit wrote: »

I am an avid fitness enthusiast. No problem with working out, but I struggle with eating. In general I eat healthy, but I know sugar is my biggest culprit. I can't seem to get lean. I would like to learn more about the way you guys eat and eat to perform? I love training hard, but I want to eat more when I do.

Does that mean like almost every day is workout, and it's done hard, or every other day and it's done hard.

Such a big difference between those 2 states.