Do I eat too much/too less ?

Katerina9408

Hi I am 20 year old girl,160 sm tall, 50 kilo weight. My goal is to bild lean body mass (not muscular but not too skinny), so I try to workout 1 hour a day and eat approx. 1350-1300 cal per day ( net approx. 900 cal (btw I am vegan)).So to have long term results should I continue to eat like this or increase cal or decrease ?

nicolejo143

Hi, did you read the threads underneath "announcements" at the top of this group's forum yet? They explain everything you need to know, and how to calculate how much you should eat.

If you're new to the group, READ THIS!!!
http://community.myfitnesspal.com/en/discussion/10026006/if-youre-new-to-the-group-read-this/p1

TDEE & BMR what they are and what to do with them:
http://community.myfitnesspal.com/en/discussion/680246/tdee-bmr-what-they-are-and-what-to-do-with-them/p1

There are also several video FAQs:
http://community.myfitnesspal.com/en/discussion/579855/new-vids-for-em2wl-faqs/p1

Katerina9408

nicolejo143 wrote: »

Hi, did you read the threads underneath "announcements" at the top of this group's forum yet? They explain everything you need to know, and how to calculate how much you should eat.

If you're new to the group, READ THIS!!!
http://community.myfitnesspal.com/en/discussion/10026006/if-youre-new-to-the-group-read-this/p1

TDEE & BMR what they are and what to do with them:
http://community.myfitnesspal.com/en/discussion/680246/tdee-bmr-what-they-are-and-what-to-do-with-them/p1

There are also several video FAQs:
http://community.myfitnesspal.com/en/discussion/579855/new-vids-for-em2wl-faqs/p1

Thank you But here says that I should eat 40 carbs, 30 protein and 30 fat can I do it when I don't cosume meat and dairy.

myfatass78

Of course you can. There are some .vegan groups on here that might be useful for you

anewstart22

You can up your fat by eating avocados and nuts. There are many foods that provide carbs, fat and protein.

One way I figure my day is to add my foods and make the changes I need to balance the day out. I pre-log everything before I eat so I can make those changes.

heybales

Katerina9408 wrote: »

Hi I am 20 year old girl,160 sm tall, 50 kilo weight. My goal is to bild lean body mass (not muscular but not too skinny), so I try to workout 1 hour a day and eat approx. 1350-1300 cal per day ( net approx. 900 cal (btw I am vegan)).So to have long term results should I continue to eat like this or increase cal or decrease ?

Since water is Lean Body Mass (LBM means everything that is not fat), I'm guessing you don't really mean building just LBM, but rather muscle mass.

For that to happen, you must do resistance training, progressive overload strength training. There are no other options to build muscle mass.

So if that 1 hr daily is strength training on some of those days (of course not daily, rest is when your body actually builds muscle, not during the workout which actually tears it down), then you can reach your goal.

If your 1 hr is only cardio, no, you won't beyond a very minimal amount, increase muscle mass.

Since 50 kg is slightly below a healthy weight for your height and a medium bone size, you don't need to lose weight at all.

I'm guessing you want to lose fat though.

In which case, no, your diet goal isn't correct.
If you can do 3 x weekly full-body strength training for 60 min each, and 3 x weekly cardio of walking faster than 4 mph or other easy cardio, you should be eating around 1550 to maintain.
Take 1 day off exercise weekly and just walk if desired.

That 1550 is daily, exercise or not.

That should allow strength training to cause maximum improvements to your body, while fat is being lost.

Since you are eating at maintenance, the need for higher protein to help retain muscle mass is not as required. But carbs for building muscle is.

But you could aim for 91 grams of protein daily, complete protein too, not incomplete that some vegetarian diets would provide. So you need to research this as suggested.

That ratio with those calories would be pretty close though - 45/25/30 for C/P/F.