Help with Diet!

hermiehunter

I am a 5'-10" 27 year old male that currently weighs around 127 pounds. 6 months ago I weighed around 155, but was unhappy with my size and appearance, so I started a "diet". I began eating only an apple or banana for breakfast, a small salad (only lettuce, bacos, and italian dressing) for lunch, and then a small meal of baked chicken, spaghetti, tacos, or any small portioned low calorie dinner. I have been taking in anywhere between 1000-1200 calories per day at the most. Drinking at least 16 glasses of water per day (120 ounces). I should be around 1,900-2,000 to maintain my weight (desk job with little activity but I have been lifting weights 5 days a week for 15-20 minutes alternating upper and lower body every other day).

I have lost nearly 30 pounds doing this but would like to be around 135 pounds permanently. I realize NOW that I have been starving myself, which has left me feeling cold and weak all the time and always thinking of food. On the weekends, I always cheat and go out and eat whatever and usually eat big desserts as well. On Mondays I may weigh in 4-6 pounds heavier, but it is gone by Friday and I do it over again (for the past 1-1/2 months). I don't want to gain all of the weight back, but I would like to put on a few pounds and up my calorie intake to where it needs to be to regain my muscle mass and stamina.

How would you suggest I turn this thing around, considering what I have been doing and where I currently am??

I was thinking of having a protein bar for breakfast, my fruit for snack, add canned chicken to my salad at lunch, and eat more in the afternoons. I just hope I haven't done too much damage already that is hard to repair! I feel like I look better, but now I am starting to believe I may be a "skinny fat person". I would like to be a normal sized, firm person, lol!!

To top it all off, I weighed in last Friday at 125 pounds, so I ate seafood Friday night with donuts for dessert, had IHop pancake breakfast Sat., mexican Sat. night, Chinese Sunday night with another pastry and today I weighed 134 today! I realize a lot of that is water from sodium retention and bad eating, but not actual calorie weight gain because I barely went over my 2,000 each day with a big deficit from Mon-Thursday. However, this is what triggered my post. I hate to think that whenever I "eat normal" this weight will jump back up. I am fine with continuing the low calorie diet, I just feel that it will cause more damage in the longrun.

SailingMike

Seriously, it sounds to me like you need some counseling. You did not say what your height is, but it sounds like you want to be UNDERweight, and you are willing to eat unhealthy to achieve it.

Please seek some help from a psychological professional.

RachelSRoach1

No one can tell you exactly how many calories to eat. You need to go with what your body is telling you. I would suggest starting with 1400 calories a day for a week, see how much you weigh and if you lost then increase by a few hundred, wait another week and see what your weight does. There is no reason to binge. What you are doing qualifies as Anorexia.. eating disorder with binges and all. The point is to adjust your calories once a week according to what your weight does until it no longer moves. That way you can stay on top of it.

ashesoh1234

Good for you for trying to figure it out! Do you have health insurance, and, if so, does it cover nutritional counseling? I think you should see a dietician. Yes, you have been starving yourself. But, it sounds like you realize it! You've got to eat more.

RagtimeLady

What Mike said... You may just need to learn how to eat a healthy, balanced diet, as well as learning how to get yourself physically fit. A counselor can help you with that. Good luck!

hermiehunter

I realize that I have a problem and haven't been eating enough. My post is asking for advice on how to turn it around without regaining a lot of fat in the process. I just want to be what I consider "the small side of normal". 135-140 lbs.

I don't want to be underweight, I just want to be in shape and happy with my appearance. I didn't what I was doing or didn't realize the effects of doing it until I recently started reading about this stuff online. Now I see what I have been doing wrong. Just looking for advice!

MB_Positif

There is definitely some cause for concern with what you've just described. How tall are you? If you're looking to gain lean muscle mass, you will absolutely need to eat more! As some of the other folks mentioned, definitely look into seeing a nutritionist to see what they have to say. And start eating! Try to stick to the same amount of food each day. The weekend binges are making you starve yourself all week!

GingerDarlene

That sounds really small for a 5'10" male. But if that is your comfortable weight go for it, trying adding more protein and veggies.

solflyer81

The biggest step you can take is being here. MFP does the math for you. Another thing you could do is get some friends here and take a look at their food diaries. Browse the forums for "recipe" posts or other food related posts. Someone on here said "we need to stop acting like food is the enemy" and that is the truth. As long as we look at food as the enemy, we set our selves up for failur. And of course, if you want to up your muscle mass the biggest thing you can add to your diet is protein. There are tons of ways to get protein without eating fat or unhealthy. And, if you can get yourself on a healthy regimen, you can afford to eat a little junk here and there without feeling like you just sabatoged your life. Most of all, stay positive! you can do it.

I myself love browsing diaries and seeing what others are eating, it gives me ideas.

Feel free to add me if you like and remember MFP is full of supportive smart people, so use it to help you and dont give up : )

amfields98

Good Morning,

I would suggest eating a pretty good breakfast, that should be your biggest meal of the day. Then a medium-size lunch, a salad with chicken is good and then a small but heathy dinner. Ensure that you have at least 1 cup of vegetables, preferrably green.

Try a fruit smoothie with a scoop of protein, a bowl of oatmeal, or wheat toast with 2 boiled eggs for breakfast.

lunch your salad as you currently eat, but maybe to change up have a turkey sandwich with sliced apples on the side.

and then a good healthy dinner.

I hope this helps.

MB_Positif

Fair warning...you're probably going to get some negative posts where people are "yelling" at you. Don't get offended, just do what needs to be done to stay healthy! Also maybe consult a personal trainer if you really want to learn about gaining some lean muscle mas as oppsosed to fat.

Brittshae

135 is rather small for a 5'10 male. I am a 5'10 female and I should weigh around 155, but my goal is 195. I think that you need to eat between 1800 and 2000 calories a day and continue to do cardio and strength training.

hermiehunter

Thanks for the support! I didn't realize I would get so many responses this quickly. I am definitely going to start eating more calories till I start seeing a change. The weekend treats can hopefully remain part of my routine, maybe just less of them or less at each meal I guess.

solflyer81

Thanks for the support! I didn't realize I would get so many responses this quickly. I am definitely going to start eating more calories till I start seeing a change. The weekend treats can hopefully remain part of my routine, maybe just less of them or less at each meal I guess.

A good habit for eating out is only eat half or less of what they bring you. It helps. Perfect example for "sabatoge meals"; last night was barbeque night for my family, I had to break out my self control- I only had one piece of chicken, 1/2 cup of potato salad (i love potato salad) 1/2 cup beans and 1/2 an ear of corn. Did my mouth scream more potato salad pls? yes it did. But i didnt give in and guess what, not only was I comfortably full when I was done, i still had 398 calories left in day that I could consume- which left me just enough room for an evening snack.

MFP is a great resource for recipes and food advice, I would use it to your advantage. GL!