Who should I seek advice from?

jo_marnes

Quick low down: I'm currently underwight having spent 3 years losing weight and increasing my exercise. I'm the fittest I've ever been, happy with my fitness and would like to improve upon it. I currently do a variety of exercise - running, classes, ripped in 30, P90X etc. I am very lean (best guess is around 14% body fat) and I look skinny, I struggle to find clothes that aren't too big. I'm 5 ft 5" and weigh around 50kg.

I want to gain muscle, I want to get ripped abs. I am not very good at getting my head around eating more and would like guidance from someone who can help me with both nutrition and exercise in order to achieve this. The PT's at my gym are not knowledgable enough, my dietician doesn't really care about my exercise and just wants me to gain a few kgs. Any ideas on what sort of professional could help me and where to find them? I'm in Australia (SA). Thanks!

pg3ibew

Not too many people on here looking to GAIN weight. We don't need a web site for that. LOL

Hendrix7

Find a local a local personal trainer who

1 - has good recommendations/track record
2 - looks the part

Look online or in local papers

Have a conversation with them first, usually you can tell within a few minutes is someone knows what they are talking about or not.

As for gaining weight, start of small. Tiny servings of olive oil, dairy, nuts etc are a good way to gradually increase calories.

Work out your maintenance at eat about 250 calories above this each day, this should ensure the weight gain is slow and steady and mostly lean mass.

Have a look at the female training section on simplyshredded.com

jo_marnes

Actually there are quite a few of us. This is a fitness site not a weight loss site!

Culley34

Try to take in 1 g of protein for every lb or 2 g of protein for every kg per day. That should definitely give you the means to get toned and shredded.

12774

Hi Jo, good morning, I think that you should obtain advice from your family physician who can check to see if there are any underlying medical issues. Good luck with your search

jo_marnes

I will just note that I was referred to my dietician by my GP and she says that I don't have any signs of 'disordered eating'..... if that's what you are getting at! I am in contact a lot with health professionals due to a recent diagnosis of coeliac disease.

My weight is low due to years spent losing weight and doing intensive exercise. This year I have already increased my daily cals from 1200 - 1400 to 1600 - 1900 depending on the day. I'm a very busy Mum of 3 and don't often spend much time at home. Being coeliac can mean that grabbing things on the go is often tricky so lunch is usually my lightest meal. I often eat late at night so I now try and eat also when the kids eat at around 5pm. I've actually decreased the amount of exercise I've been doing too (due to study commitments).

mfpcopine

Get a new dietician? See a doctor? A PT? Talk to healthy, actiive people who've successfully maintained their weight after losing a lot. I can see how you might be afraid to leave behind the habits that served you while you were losing you the weight. But now it seems that you need to let up.

Don't forget that this is a lifelong process. You're now 28 and probably have a fairly fast metabolism and can be active, despite having had kids. When you're 40 it may be a whole new ball game and you may have to change your eating habits yet again.

Growtinymusclesgrow

If you are as active as you say, 1900 calories is probably not enough to put on lean muscle mass. Protein, eat proteins! I have a friend how is a hard gainer too!

mfpcopine

Actually there are quite a few of us. This is a fitness site not a weight loss site!

Exactly. Well, I don't need to gain weight, but I've never been overweight. I'm trying to maintain and/or lose a little.

dls06

Actually there are quite a few of us. This is a fitness site not a weight loss site!

Exactly. Well, I don't need to gain weight, but I've never been overweight. I'm trying to maintain and/or lose a little.

I agree, this site is for everyone.
I would find a good nutritionist through your doctor. :flowerforyou:

JephaMooi

For face value of your story, I would suggest trading out one of your cardio exercises for weightlifting, spacing out your workouts, and increasing your protein intake (which includes an increase in carbs and fats).

If you're a mama on the go, plan a head of time!! Pack your picky lunches and snacks while you're up late at night!

areufnkiddingme

I will just note that I was referred to my dietician by my GP and she says that I don't have any signs of 'disordered eating'..... if that's what you are getting at! I am in contact a lot with health professionals due to a recent diagnosis of coeliac disease.

My weight is low due to years spent losing weight and doing intensive exercise. This year I have already increased my daily cals from 1200 - 1400 to 1600 - 1900 depending on the day. I'm a very busy Mum of 3 and don't often spend much time at home. Being coeliac can mean that grabbing things on the go is often tricky so lunch is usually my lightest meal. I often eat late at night so I now try and eat also when the kids eat at around 5pm. I've actually decreased the amount of exercise I've been doing too (due to study commitments).

Celiac disease can make it incredibly difficult to gain weight. I'm sure your doctors have told you to cut out gluten and modified foods, but a diagnosis like that can send you to a nutritionist. Tell them that you are weightlifting and want to design a diet around both celiac's disease and muscle building. A good rule of thumb is that protein=muscle food. Paleo would probably be a good diet for you.

2hobbit1

http://www.myfitnesspal.com/forums/show/119-new-rules-of-lifting-for-women-nrol4w-

Take a look at The New Rules of Lifting for Women - this is the link to the group here on MFP.
The book has a very good section on nutrition for both weight loss and gain and explains how you need a calorie surplus to build muscle mass. You will not bulk up as in "the Hulk" with out using steroids so you should not be afraid of the eating more part.

Here is the link for the NROL4W website they have a lot of good info - suport groups and calculators and workout trackers to make it easier. The spreadsheets and tracking logs are a good tool to help you follow the program and the suport boards are outstanding.

http://www.thenewrulesoflifting.com/nrol-for-women

You can get the book at the library or from amazon both in paper copy as well as for the kindle - I find that the hardcopy works better if it is the first NROL book yo purchase - its easier to see the tables and jump form chapter to chapter.

jo_marnes

Thanks everyone - I'm not sure about lifting and by that I mean that I want to do it but I don't know how. The fact that the weights room at my gym is full of grunting blokes makes me not wanna spend much time there, especially when I don't know what to lift, how to lift or proper form. I only have dumbells at home (up to 20kg). That's why I need a PT I suppose but $ is limiting and the ones at my gym come across as knowing less than I do!

I have increased my protein intake this year, I think I often get around 75g per day, which is a big increase on what I used to eat (almost vegetarian). I have upped my meat, eat tuna (only fish I can contemplate - hate it, lol) and now also cottage cheese, soya and higher protein grains like buckwheat.

I wish I had more money to invest in my goals!