What are athletes/active people eating?

LindseyWPFC
LindseyWPFC Posts: 27
in Introduce Yourself
I am 18 years old, just turned 18 a few days ago. I weigh 140 pounds and really want to get to 125 or 130. I am 5'5 an I play soccer at a very high level, I'm playing at Saint Rose next year in college.

I feel like when I'm not eating a lot it's really hard to perform at my best, for active people what do you guys eat that keeps you fueled and still losing weight?

I've only been doing this for two weeks and hope to lose the weight by the end of January.
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Replies

  • twinketta
    twinketta Posts: 2,130 Member
    Why does it say you are 20 in your profile?
  • Chief_Rocka
    Chief_Rocka Posts: 4,710 Member
    I create a moderate deficit with foods I enjoy
  • LindseyWPFC
    LindseyWPFC Posts: 27
    hmm not sure! I must have messed up, how do I change it?
  • eatcleanNtraindirty
    eatcleanNtraindirty Posts: 444 Member
    You can check out my logging if you like. I work out 5-7 times a week, certified nutritionist, played sports all my life, etc.
  • taso42
    taso42 Posts: 8,980 Member
    Well yesterday I had McDonald's twice and a nice brunchy feast at a pancake house.
  • LindseyWPFC
    LindseyWPFC Posts: 27
    You can check out my logging if you like. I work out 5-7 times a week, certified nutritionist, played sports all my life, etc.

    What foods should I try to be eating? I don't know what foods are best for me to eat, I'm just guessing, like yogurt and bananas for breakfast, peanutbutter sandwhich and string cheese and crackers or something for lunch and chicken for dinner???
  • LindseyWPFC
    LindseyWPFC Posts: 27
    Well yesterday I had McDonald's twice and a nice brunchy feast at a pancake house.

    Luckyy
  • taso42
    taso42 Posts: 8,980 Member
    http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets
    http://www.myfitnesspal.com/topics/show/817188-iifym
  • taso42
    taso42 Posts: 8,980 Member
    Well yesterday I had McDonald's twice and a nice brunchy feast at a pancake house.

    Luckyy

    you don't have mcdonalds or pancake houses nearby?
  • LindseyWPFC
    LindseyWPFC Posts: 27
    Well yesterday I had McDonald's twice and a nice brunchy feast at a pancake house.

    Luckyy

    you don't have mcdonalds or pancake houses nearby?

    Ha Ha of course I do, But can't eat it!!
  • taso42
    taso42 Posts: 8,980 Member
    Well yesterday I had McDonald's twice and a nice brunchy feast at a pancake house.

    Luckyy

    you don't have mcdonalds or pancake houses nearby?

    Ha Ha of course I do, But can't eat it!!

    oh why? you're young and active. your calorie budget must be hyooooge!
  • LorinaLynn
    LorinaLynn Posts: 13,247 Member
    Ha Ha of course I do, But can't eat it!!

    Sure you can. You're a fit, active, young woman. You can eat anything you damn well please. Just balance it in your calorie budget.

    I just had half of a garlic bread pepperoni pizza. And I still have about 400 calories left for the night.
  • LindseyWPFC
    LindseyWPFC Posts: 27
    Well yesterday I had McDonald's twice and a nice brunchy feast at a pancake house.

    Luckyy

    you don't have mcdonalds or pancake houses nearby?

    Ha Ha of course I do, But can't eat it!!

    oh why? you're young and active. your calorie budget must be hyooooge!

    No I get 1290 a day, and regardless mcdonalds is not good for you! haha
  • MoreBean13
    MoreBean13 Posts: 8,701 Member
    Pizza.
  • Madelinew22
    Madelinew22 Posts: 289
    brown rice, quinoa (sp?), lentils, all veggies, oats, chicken, fish, greek yogurt, fresh fruit, not cannned and if u do buy canned make sure its no sugar added or in own juice, protein powder or a good protein bar like quest bars or balance bars(those kinda taste like *kitten* tho) and make sure ur eating enough cals
  • Madelinew22
    Madelinew22 Posts: 289
    Well yesterday I had McDonald's twice and a nice brunchy feast at a pancake house.

    Luckyy

    you don't have mcdonalds or pancake houses nearby?

    Ha Ha of course I do, But can't eat it!!

    oh why? you're young and active. your calorie budget must be hyooooge!


    mc ds is so icky for u, even if it fits in ur day why not use those calories on real nutritious food
  • LindseyWPFC
    LindseyWPFC Posts: 27
    brown rice, quinoa (sp?), lentils, all veggies, oats, chicken, fish, greek yogurt, fresh fruit, not cannned and if u do buy canned make sure its no sugar added or in own juice, protein powder or a good protein bar like quest bars or balance bars(those kinda taste like *kitten* tho) and make sure ur eating enough cals

    So, for example when I have soccer practice its telling me to eat a whole nother 1000 calories theres no way that could be right, right? and if you don't eat enough calories will you not lose weight?
  • EvgeniZyntx
    EvgeniZyntx Posts: 24,208 Member
    Well yesterday I had McDonald's twice and a nice brunchy feast at a pancake house.

    Luckyy

    you don't have mcdonalds or pancake houses nearby?

    Ha Ha of course I do, But can't eat it!!

    oh why? you're young and active. your calorie budget must be hyooooge!

    No I get 1290 a day, and regardless mcdonalds is not good for you! haha

    Why? Who told you that?

    If you are very active 1290 isn't what you should be eating. Unless you are very short. And thin. And not active.
  • taso42
    taso42 Posts: 8,980 Member
    Whoa now. 1290?

    Your TDEE is around 2534.

    If you're trying to lose weight, you should be eating around 2027 cals per day, although I'm not convinced that you need to be losing weight.

    Most individual food items, including fast food are neither "healthy" nor "unhealthy"; your overall diet is what can be healthy or unhealthy.

    Eating 1290 calories a day, at your size and age is quite unhealthy.
  • tameko2
    tameko2 Posts: 31,634 Member
    You don't look like you need to lose 10-15 lbs, you look like you just need to lean up a little bit (I mean, for your own tastes --- I think you look great, but I could also see where you might want to reduce your body fat a little for your personal preferences).

    I would recommend reading this:
    http://gokaleo.com/?p=646

    (and checking out the timeline of her photos here: http://gokaleo.com/?p=415)

    Notice she looks much more trim and fit in at 160 in her latest pictures, even though she weighs less a few pictures before that?
    That comes from eating maintenance calories and compound barbell lifts.

    Good blog in general.

    But as far as what we're eating ... Lots of real food, more or less whatever we want, without going nuts. I don't even track my macros that hard frankly, I eat enough protein and then the rest of it pretty much lands where it will (and tends to land all right, maybe a bit high on fat). You don't need an magic foods, meal replacement shakes, or anything. Just eat good real food that you enjoy, don't eat too much of it, keep moving, lift weights, see what happens.

    I'm the same physical size I was in terms of my clothing size when I weighed 20 lbs more htan I do now, just because I have so much more muscle and bone density than I did at that weight - I was LIGHTER but I wasn't THINNER.
  • taso42
    taso42 Posts: 8,980 Member
    REPEATING:

    http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets
    http://www.myfitnesspal.com/topics/show/817188-iifym
  • EvgeniZyntx
    EvgeniZyntx Posts: 24,208 Member
    REPEATING:

    http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets
    http://www.myfitnesspal.com/topics/show/817188-iifym

    This. Yes. This.
  • MoreBean13
    MoreBean13 Posts: 8,701 Member
    brown rice, quinoa (sp?), lentils, all veggies, oats, chicken, fish, greek yogurt, fresh fruit, not cannned and if u do buy canned make sure its no sugar added or in own juice, protein powder or a good protein bar like quest bars or balance bars(those kinda taste like *kitten* tho) and make sure ur eating enough cals

    So, for example when I have soccer practice its telling me to eat a whole nother 1000 calories theres no way that could be right, right? and if you don't eat enough calories will you not lose weight?

    It depends on the intensity of your practice. Athletes eat a lot of food to support their training. A high calorie deficit can mess up your weight loss, and be HORRIBLE for performance. You might want to get a hold of a Nutrition for Athletes book. Athletes prioritize performance over asthetics. Often weight loss can improve your performance, obviously, but you need to find the right balance to do it at such a rate that the deficit doesn't impact performance.
  • Madelinew22
    Madelinew22 Posts: 289
    brown rice, quinoa (sp?), lentils, all veggies, oats, chicken, fish, greek yogurt, fresh fruit, not cannned and if u do buy canned make sure its no sugar added or in own juice, protein powder or a good protein bar like quest bars or balance bars(those kinda taste like *kitten* tho) and make sure ur eating enough cals

    So, for example when I have soccer practice its telling me to eat a whole nother 1000 calories theres no way that could be right, right? and if you don't eat enough calories will you not lose weight?
    it depends how many calories u burn, so maybe ya, i no some days i eat 2500 cals just from a 2 hr workout session, so if ur practice or games are longer then that ur gonna burn tons of calories that ur body needs
  • LindseyWPFC
    LindseyWPFC Posts: 27
    Well yesterday I had McDonald's twice and a nice brunchy feast at a pancake house.

    Luckyy

    you don't have mcdonalds or pancake houses nearby?

    Ha Ha of course I do, But can't eat it!!

    oh why? you're young and active. your calorie budget must be hyooooge!

    No I get 1290 a day, and regardless mcdonalds is not good for you! haha

    Why? Who told you that?

    If you are very active 1290 isn't what you should be eating. Unless you are very short. And thin. And not active.

    That is what my fitness pal says! I have soccer practice every day for 2 hours with tons of conditioning so that's why I put very active if thats considered it. How much should I be eating?
  • taso42
    taso42 Posts: 8,980 Member
    Well yesterday I had McDonald's twice and a nice brunchy feast at a pancake house.

    Luckyy

    you don't have mcdonalds or pancake houses nearby?

    Ha Ha of course I do, But can't eat it!!

    oh why? you're young and active. your calorie budget must be hyooooge!

    No I get 1290 a day, and regardless mcdonalds is not good for you! haha

    Why? Who told you that?

    If you are very active 1290 isn't what you should be eating. Unless you are very short. And thin. And not active.

    That is what my fitness pal says! I have soccer practice every day for 2 hours with tons of conditioning so that's why I put very active if thats considered it. How much should I be eating?

    I already posted the links twice. And one person quoted them.
  • taso42
    taso42 Posts: 8,980 Member
    mc ds is so icky for u, even if it fits in ur day why not use those calories on real nutritious food

    Some said the McRib would cause diarrhea, and that does sound kind of icky. But it all sat very well with me, so no it's not icky for me. Maybe for some people though. :smile:
  • LindseyWPFC
    LindseyWPFC Posts: 27
    brown rice, quinoa (sp?), lentils, all veggies, oats, chicken, fish, greek yogurt, fresh fruit, not cannned and if u do buy canned make sure its no sugar added or in own juice, protein powder or a good protein bar like quest bars or balance bars(those kinda taste like *kitten* tho) and make sure ur eating enough cals

    So, for example when I have soccer practice its telling me to eat a whole nother 1000 calories theres no way that could be right, right? and if you don't eat enough calories will you not lose weight?

    It depends on the intensity of your practice. Athletes eat a lot of food to support their training. A high calorie deficit can mess up your weight loss, and be HORRIBLE for performance. You might want to get a hold of a Nutrition for Athletes book. Athletes prioritize performance over asthetics. Often weight loss can improve your performance, obviously, but you need to find the right balance to do it at such a rate that the deficit doesn't impact performance.

    Very intense, yeah I feel very weak at practice because I thought I was only supposed to eat 1290 calories a day. I just want to lose weight AND keep my performance up, so I'm trying to find a balance!
  • LindseyWPFC
    LindseyWPFC Posts: 27
    You don't look like you need to lose 10-15 lbs, you look like you just need to lean up a little bit (I mean, for your own tastes --- I think you look great, but I could also see where you might want to reduce your body fat a little for your personal preferences).

    I would recommend reading this:
    http://gokaleo.com/?p=646

    (and checking out the timeline of her photos here: http://gokaleo.com/?p=415)

    Notice she looks much more trim and fit in at 160 in her latest pictures, even though she weighs less a few pictures before that?
    That comes from eating maintenance calories and compound barbell lifts.

    Good blog in general.

    But as far as what we're eating ... Lots of real food, more or less whatever we want, without going nuts. I don't even track my macros that hard frankly, I eat enough protein and then the rest of it pretty much lands where it will (and tends to land all right, maybe a bit high on fat). You don't need an magic foods, meal replacement shakes, or anything. Just eat good real food that you enjoy, don't eat too much of it, keep moving, lift weights, see what happens.

    I'm the same physical size I was in terms of my clothing size when I weighed 20 lbs more htan I do now, just because I have so much more muscle and bone density than I did at that weight - I was LIGHTER but I wasn't THINNER.


    Thanks! Appreciate it!
  • MoreBean13
    MoreBean13 Posts: 8,701 Member
    brown rice, quinoa (sp?), lentils, all veggies, oats, chicken, fish, greek yogurt, fresh fruit, not cannned and if u do buy canned make sure its no sugar added or in own juice, protein powder or a good protein bar like quest bars or balance bars(those kinda taste like *kitten* tho) and make sure ur eating enough cals

    So, for example when I have soccer practice its telling me to eat a whole nother 1000 calories theres no way that could be right, right? and if you don't eat enough calories will you not lose weight?

    It depends on the intensity of your practice. Athletes eat a lot of food to support their training. A high calorie deficit can mess up your weight loss, and be HORRIBLE for performance. You might want to get a hold of a Nutrition for Athletes book. Athletes prioritize performance over asthetics. Often weight loss can improve your performance, obviously, but you need to find the right balance to do it at such a rate that the deficit doesn't impact performance.

    Very intense, yeah I feel very weak at practice because I thought I was only supposed to eat 1290 calories a day. I just want to lose weight AND keep my performance up, so I'm trying to find a balance!
    Follow the links given. TDEE minus 10% is probably where you want to be.

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