This is going to be hard...
Options
Jojan_neke
Posts: 44 Member
Hey guys,
After three months of starving myself I will try to eat more. This sounds as an easy thing to do, but in the past I had some anorexic tendencies and I see food as my enemy. I cannot find balance: either I work-out like crazy and eat nearly nothing (like in the past month) or I don't do a thing and eat what I want.
Due to my bad nutrition (lots of fruits and veggies, but almost no carbs or protein) the last couple of months I have a lot of problems with my body. I am constantly cold, have terrible headaches, have very sore muscles, fatigued and cranky. I do not sense when I am hungry anymore, so eating more feels horrible. With every single bite I feel guilty. On top of that I have carpal tunnel syndrome (a condition in the wrist you get by working behind a computer too much) and I was so enthusiastic about the 30 day shred that I did not listen to my body and shredded my knees. Both of them hurt like hell for almost a month now. It is getting a little bit better and the doc told me I have tendinitis and should take it easy (which I can't!!!).
I am trying to eat more. I used to be eating about 1000 - 1200 cal's a day and I exercised approximately 5 times a week for at least 600 cal's. Needless to say, thats not a very wise thing to do.
It showed, because I didn't lose any weight for the last month.
So. I decided to be smart and to increase my food-intake. And yes, I am scared and I don't know if I can do this. I would love to have some new friends who understand what I am going through, so please add me.
My stats: 27 y/o, 1.78cm, current weight 73kg, goal weight 65kg.
TDEE = 2266 (-453) = 1813 BMR = 1549
I will try to eat at least 1500 cals and will slowly climb up to 1800. I also bought some proteine-powder so I can make shakes to ensure a bit of protein in my diet.
I also want to start lifting. I have a set of small dumbells (1kg each) and some bigger ones on which I can put weights. Do you guys have tips for exercises? I do not have access to a gym, but I will be running 4-5 times a week for approx 7km's.
So, feel free to add me if you think you can offer some support. I can be annoyingly supportive as well
Thanks for reading
After three months of starving myself I will try to eat more. This sounds as an easy thing to do, but in the past I had some anorexic tendencies and I see food as my enemy. I cannot find balance: either I work-out like crazy and eat nearly nothing (like in the past month) or I don't do a thing and eat what I want.
Due to my bad nutrition (lots of fruits and veggies, but almost no carbs or protein) the last couple of months I have a lot of problems with my body. I am constantly cold, have terrible headaches, have very sore muscles, fatigued and cranky. I do not sense when I am hungry anymore, so eating more feels horrible. With every single bite I feel guilty. On top of that I have carpal tunnel syndrome (a condition in the wrist you get by working behind a computer too much) and I was so enthusiastic about the 30 day shred that I did not listen to my body and shredded my knees. Both of them hurt like hell for almost a month now. It is getting a little bit better and the doc told me I have tendinitis and should take it easy (which I can't!!!).
I am trying to eat more. I used to be eating about 1000 - 1200 cal's a day and I exercised approximately 5 times a week for at least 600 cal's. Needless to say, thats not a very wise thing to do.
It showed, because I didn't lose any weight for the last month.
So. I decided to be smart and to increase my food-intake. And yes, I am scared and I don't know if I can do this. I would love to have some new friends who understand what I am going through, so please add me.
My stats: 27 y/o, 1.78cm, current weight 73kg, goal weight 65kg.
TDEE = 2266 (-453) = 1813 BMR = 1549
I will try to eat at least 1500 cals and will slowly climb up to 1800. I also bought some proteine-powder so I can make shakes to ensure a bit of protein in my diet.
I also want to start lifting. I have a set of small dumbells (1kg each) and some bigger ones on which I can put weights. Do you guys have tips for exercises? I do not have access to a gym, but I will be running 4-5 times a week for approx 7km's.
So, feel free to add me if you think you can offer some support. I can be annoyingly supportive as well
Thanks for reading
0
Replies
-
Take it easy on the excercise. First get well. You don't have to excercise everyday because your body builds muscles when you rest. And the muscles you need for burning fat. So allow your muscles to grow.
You van do this!!0 -
Yes the main thing is to heal your body! Including the Injuries and metabolism. Glad you are on your way to a healthier you!
There are lots of home workouts you can do with free weights or you own body weight right at home. Checkout bodybuilding.com, There are workouts for women and beginners.
Heres the link: http://www.bodybuilding.com/fun/fawnia1.htm
You can also check out the book New Rules of Lifting for Women!0 -
I agree heal your body first. Eating more and making good eating choices will help. Maybe try some low impact exercises like yoga and pilates for a little bit. We are trained to think that eating less and working out more is the way to go, but you have to fuel your body. Perhaps you should try to do a metablism reset. It will be hard mentally but your body will thank you. I used to fast for days and it did so much damage. It is not worth it. But you are worth it. You can do this.
You can add me if you want.0 -
Feel free to add me as well. I totally understand where you're coming from and I'm happy to be your cheerleader!
I agree with what everyone else has already said. As far as the running 4-5 times a week, just be sure that you are not doing so much cardio that you're constantly netting below your BMR. While cardio is great for burning fat, it also can create such a large deficit in your diet that your body will hold on to the weight. This is exactly what happened to be recently. I was doing cardio every day except for one day of rest, in addition to weight lifting. The cardio ended up hurting me in the long run. So I reduced the amount I was doing and the weight began coming off again.
Definitely add in some strength training!! That will help build muscle and shed more fat!0 -
I sure hope you learned your lesson with frequent intense exercise and needing to take that jogging easy.
Shredded knees, Dr says to take it easy, and you are going to run 4-5 times a week?
You might want to think deeply about where your decisions so far have taken you. I see disaster in your future except for the diet part.
You recognize some of those things as bad, but still seem to be saying some you will do.
I'd suggest you start lifting 3 x weekly as heavy as you can get using those great body weight references given, might as well let your body use the extra calories for something really useful.
Only jog 3 x weekly up to 60 min, but 30 would be better, no longer than your lifting session. No more than Active Recovery (badly called fat-burning) HR zone for the 2 days after lifting, up into Aerobic HR zone for the day proceeding a lift day following a rest day.
If 3 x weekly, lifting is 30 min, and jogging is 30 min, that's a BMR multiplier of 1.4, between Lightly and Moderately Active.
If 45 min each, 1.48 then.
If really 60 min each 3 x weekly, then 1.55, right at Moderately Active.
Since you have likely burned off some decent muscle and are no longer at the avg ratio most of the BMR's would assume, recommend too you get a decent BF% and use the Katch BMR as foundation to your TDEE math.0 -
Thank you for all the great advice.
I will not be running 4-5 times a week if my knees still hurt. But it actually makes it better. Things like squats and lunges make it worse. But I will take it easy and have a look at lifting.
I find it very hard to start with a good lifting program, since I don't know anything about it. I have my body is my gym now and will have a look at that.
Heybales, thank you for your calculations. They are very clear and make a lot of sense.0 -
Thank you for all the great advice.
I will not be running 4-5 times a week if my knees still hurt. But it actually makes it better. Things like squats and lunges make it worse. But I will take it easy and have a look at lifting.
I find it very hard to start with a good lifting program, since I don't know anything about it. I have my body is my gym now and will have a look at that.
Heybales, thank you for your calculations. They are very clear and make a lot of sense.
Ya, lunges is not great on trouble knees, lot of sheering stress on the action, and that's if it's done correctly.
Squats if done correctly, meaning all the way down, feed and knee movement out, ect, usually help knees. Keep in the 15 rep range as more endurance focus, which means less weight.
For lunge replacement to work the glutes specifically, do the step ups to a taller bench about knee high. close to bench is quads, farther out is glutes.
The straight-leg deadlifts for the hamstring balance.0 -
[/quote]
For lunge replacement to work the glutes specifically, do the step ups to a taller bench about knee high. close to bench is quads, farther out is glutes.
The straight-leg deadlifts for the hamstring balance.
[/quote]
Thanks for the info on the glutes on the step ups!0 -
Thanks for the info on the glutes on the step ups!
Meant to include link.
On the right under body-weight exercises Step Ups - and step-downs might be better.
http://www.exrx.net/Lists/ExList/HipsWt.html0
This discussion has been closed.