Not meeting protein requirements or calories?!
carinamaria91
Posts: 8 Member
Im tryingggg to eat more and be vegan (not so strict on the vegan thing at the moment some of my diet still contains dairy eg protein whey) however i havent eaten meat or fish for 3 years. Did another post about struggling with gains currently at 51.2kg 1.62m weight training 4 times a week with very little cardio. I do look slim but most of my body fat seems to be on my stomach rather than on the booty where id prefer it to be! Helpppp!
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carinamaria91 wrote: »Im tryingggg to eat more and be vegan (not so strict on the vegan thing at the moment some of my diet still contains dairy eg protein whey) however i havent eaten meat or fish for 3 years. Did another post about struggling with gains currently at 51.2kg 1.62m weight training 4 times a week with very little cardio. I do look slim but most of my body fat seems to be on my stomach rather than on the booty where id prefer it to be! Helpppp!
First, I would probably recommend that you say you eat mostly plant based instead of vegan. Vegan is more of a cultural/belief system. Second, if you are struggle with calories, below is a good place to start.
Calorie sources and strategies:https://community.myfitnesspal.com/en/discussion/10326769/are-you-a-hard-gainer-please-read/p1
Protein sources: https://community.myfitnesspal.com/en/discussion/comment/38555335#Comment_38555335
IRT the bold, go thank your parents for that one. Genetics is a beotch, and I know first hand. If you dat booty, then make sure you are following a good lifting program that has some focus on lower body. Or modify your program to add a few for sets of lower body.1 -
Train 3 times a week.
Limit cardio.
Eat clean.0 -
So you recommend eating junk food? It's unhealthy0
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She can eat a cheat meal once or twice a week, but not every day.0
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Do you care about your health? or do you care only about your physique? IIFYM is not good for health in general.0
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Do you care about your health? or do you care only about your physique? IIFYM is not good for health in general.
What is your definition of IIFYM. Protein powder and poptarts all day er day. That's not what it is.
I have a serving of ice cream every night. It is around 10-15% of my daily calories. The rest of my calories are pretty nutrient dense foods. I really don't see the issue. Nor do I see the difference between having a dessert everyday vs what you consider cheat meals several times a week.1 -
you think that one serving of ice cream every night is good for you?
1. simple sugar before bed is not recommended because can cause fat gain.
2. too much ice cream can cause health issues.
3. google it.0 -
ice cream*0
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you think that one serving of ice cream every night is good for you?
1. simple sugar before bed is not recommended because can cause fat gain.
2. too much ice cream can cause health issues.
3. google it.
Seriously. Ok well you can tell the fat gain fairy to come visit me. I would love to have her.
Too much ice cream.. c'mon the majority of my diet isn't ice cream.. I eat about 3300 calories a day so if 300 calories of ice cream helps me hit my goals I consider that a win.
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OP, listen to Sardelsa. She knows her stuff.
After you meet your requirements for your macro and micronutrients, you don't get extra credit for eating extra broccoli. If you want to gain weight, you need to hit your calories. That's the most important thing. So eat your varied diet, get in all your nutrients, but at the end of the day eat whatever sounds good in order for you to hit your calories. Ice cream, peanut butter, whatever. If you don't do that, you won't gain.
There's a difference between something being healthy (nutrient-dense) and it being unhealthy (in the sense that it's detrimental to your health). Ice cream may not be the most nutrient-dense food you can choose, but it won't damage your health if you eat it in moderation. Plus, you get calcium, a little Vitamin D and some fat, so if you need those things, it's an okay choice.
Also, why aren't you getting enough protein? What plant-based protein sources do you gravitate toward (other than whey, which you mention in your OP). I'm plant-based but eat eggs and dairy, so I can recommend plenty of ovo/lacto protein sources (greek yogurt, cottage cheese, eggs, kefir, etc.). If you're looking for more pure vegan sources, start looking into tofu, tempeh, seitan, beans, etc.
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you think that one serving of ice cream every night is good for you?
1. simple sugar before bed is not recommended because can cause fat gain.
2. too much ice cream can cause health issues.
3. google it.
1. Got some scientific evidence to back up that broscience? Dr. Oz or Women's World don't count.
2. Google is not a reliable research source. I can find "proof" that the earth is flat and Elvis is alive and having a love affair with Bigfoot in Atlantis.
Do some legit research on the concepts of context and dosage. And read up on the physiology behind nutrient timing as well.4 -
I'm curious to know what do you eat during the day.0
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you think that one serving of ice cream every night is good for you?
1. simple sugar before bed is not recommended because can cause fat gain.
2. too much ice cream can cause health issues.
3. google it.
wow I guess I didnt lose fat then it just must have shifted,just to where I dont know.if you are in a deficit sugar before bed is not going to cause fat gain(nor is anything else). your metabolism works 24/7 so you still burn calories while sleeping. heck,I have a metabolic disorder and still lose fat eating stuff including simple sugars before bed.0 -
I'm curious to know what do you eat during the day.
Me?
A typical day is two-three slices of wholegrain toast with peanut butter and jam, coffee. I also have a smoothie (bananas, berries, spinach, almond butter, 4% Greek yogurt), then lunch is usually leftovers - today it was homemade baked chicken, broccoli and roasted potatoes. Then I have a snack, it can be anything from cheese and crackers to popcorn. Then my dinner tonight was turkey tacos and veg... on whole wheat torillas with salsa, full fat sour cream and homemade quac.
Then dessert will be ice cream.1 -
So, seems to be so hard for you people to eat natural and healthy foods. Anyway OP, always try to eat healthy, not only for your physique but for your health in general. Sure you can eat junk food occasionally, but not everyday. Bye0
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So, seems to be so hard for you people to eat natural and healthy foods. Anyway OP, always try te eat healthy, not only for your phisyque but for your health in general. Sure you can eat junk food occasionally, but not everyday. Bye
I'm sorry, please tell me what is wrong with my day?
I would LOVE to see your diary0 -
So, seems to be so hard for you people to eat natural and healthy foods. Anyway OP, always try te eat healthy, not only for your phisyque but for your health in general. Sure you can eat junk food occasionally, but not everyday. Bye
I'm sorry, please tell me what is wrong with my day?
I would LOVE to see your diary
Your omega 3: omega 6 ratio is not good at all. Replace some omega 6 fats with omega 3 fats like : walnuts , fish etc.
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So, seems to be so hard for you people to eat natural and healthy foods. Anyway OP, always try to eat healthy, not only for your physique but for your health in general. Sure you can eat junk food occasionally, but not everyday. Bye
Here, go read this thread and try not to vapor lock over his diet: http://community.myfitnesspal.com/en/discussion/10348650/cico-still-skeptical-come-inside-for-a-meticulous-log-that-proves-it/p1
Looks like his results were just fine. And he's even 10 years older than you.1 -
So, seems to be so hard for you people to eat natural and healthy foods. Anyway OP, always try to eat healthy, not only for your physique but for your health in general. Sure you can eat junk food occasionally, but not everyday. Bye
Here, go read this thread and try not to vapor lock over his diet: http://community.myfitnesspal.com/en/discussion/10348650/cico-still-skeptical-come-inside-for-a-meticulous-log-that-proves-it/p1
Looks like his results were just fine. And he's even 10 years older than you.
Sorry but i'm not talking about weight gain results. I'm saying that IIFYM is not good for your health.0 -
So, seems to be so hard for you people to eat natural and healthy foods. Anyway OP, always try to eat healthy, not only for your physique but for your health in general. Sure you can eat junk food occasionally, but not everyday. Bye
Here, go read this thread and try not to vapor lock over his diet: http://community.myfitnesspal.com/en/discussion/10348650/cico-still-skeptical-come-inside-for-a-meticulous-log-that-proves-it/p1
Looks like his results were just fine. And he's even 10 years older than you.
Sorry but i'm not talking about weight gain results. I'm saying that IIFYM is not good for your health.
You think that because you don't understand IIFYM. It's about taking 80 to 90% of you food from nutrient dense resources and then incorporating treats a little bit of the time. And you are giving way too much credit to foods and how they impact your health. If you actually look at the science, the largest drivers of healthy are good body composition, physical activity and good genetics. Hell, if you look at the convenience store diet, the guy improved every single one of his metabolic markers. So suggesting to a person who is looking to gain, to follow some erroneous diet of "clean" calories is absurd. The OP already struggles to get calories. So how do you think eating "clean" will do for her?
ETA: Let's be clear, not one is telling her to have a crappy diet full of nothing but junk foods. We are telling her it's ok to incorporate higher calorie foods or drinks to help her achieve her goal. To think that having some junk food will degrade her health is a bit misinformed.
And if you want, you can feel free to analyze my diary. It's full of goodness.1 -
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So, seems to be so hard for you people to eat natural and healthy foods. Anyway OP, always try to eat healthy, not only for your physique but for your health in general. Sure you can eat junk food occasionally, but not everyday. Bye
Here, go read this thread and try not to vapor lock over his diet: http://community.myfitnesspal.com/en/discussion/10348650/cico-still-skeptical-come-inside-for-a-meticulous-log-that-proves-it/p1
Looks like his results were just fine. And he's even 10 years older than you.
Sorry but i'm not talking about weight gain results. I'm saying that IIFYM is not good for your health.
And you'd be incorrect in saying that. As psuLemon explained above, your conception of IIFYM is mistaken. Unless you have more education and training than people such as Layne Norton (the video above) or Alan Aragon, Eric Helms, etc., what you're saying is an opinion completely unsupported by scientific facts.0 -
IIFYM let you eat everything that fit your macros. But, a healthy diet plan should not advise you to eat every kind of food, junk food, artificial food. And yes, i have scientific facts: every junk food is considered "bad" in medicine!0
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IIFYM let you eat everything that fit your macros. But, a healthy diet plan should not advise you to eat every kind of food, junk food, artificial food. And yes, i have scientific facts: every junk food is considered "bad" in medicine!
It let's you, it doesn't mean people just eat rubbish all day.
There is more to health than what you put in your mouth. Mental health is a vital part of being healthy and attaching negative associations to food isnt healthy.
If my diet is predominantly vegies (generally 1.5-2kgs), lean meats, good sources of fat, fruit, dairy (wholefoods), plenty of fibre, how is a small amount of chocolate/Icecream if I really want it going to be detrimental? The cheat meals I see other people have are a free for all,and incorporate more nutrient poor food than I'd eat in a week (probably even more than I'd eat in a month) following IIFYM. As a former obsessive clean eater (to the point of being orthorexic) I would say that I'm so much healthier doing IIFYM - mentally and physically.3 -
Your choice0
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Your choice. 90% clean 10% junk during a day is not something that i can recommend. Maybe one or two cheat meals a week should do the trick for your "cravings" and also be a healthy choice.0
https://www.youtube.com/watch?v=G6H2edyPLU8
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