Am I eating too little?
nieshwa1
Posts: 7 Member
hows it going ladies and gents,
I am a 22 Y/O who is 5ft 7in at 175lbs. I am trying very hard to loose some extra weight to get to that 6 pack and all those cliche goals yada yada yada. I am on a high protein diet (so 200+ grams of protien, I am going by the 1-1.5 g of protein lb) because while loosing weight I am not trying to loose muscle at all (Who would?) So I am working out 6 times a week (somedays two sessions, one being weight and other being cardio) I eat (according to the tracker) 1975 calories-2100 calories, and I am literally hungry all the time, and while I expected this being on a diet and all, I just want to be sure I am not hurting myself by not providing enough for organs and crucial body systems.
also if anyone has any adjustments I can make and still be heading in the right direction I am all ears.
Also I am anywhere from 17-20% body fat right now and I want to bring it down to more like 7-10%
Thanks everybody!
-N
I am a 22 Y/O who is 5ft 7in at 175lbs. I am trying very hard to loose some extra weight to get to that 6 pack and all those cliche goals yada yada yada. I am on a high protein diet (so 200+ grams of protien, I am going by the 1-1.5 g of protein lb) because while loosing weight I am not trying to loose muscle at all (Who would?) So I am working out 6 times a week (somedays two sessions, one being weight and other being cardio) I eat (according to the tracker) 1975 calories-2100 calories, and I am literally hungry all the time, and while I expected this being on a diet and all, I just want to be sure I am not hurting myself by not providing enough for organs and crucial body systems.
also if anyone has any adjustments I can make and still be heading in the right direction I am all ears.
Also I am anywhere from 17-20% body fat right now and I want to bring it down to more like 7-10%
Thanks everybody!
-N
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Replies
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You are eating 1,975-2,000 calories, but what is your net calorie consumption?0
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If you're right about your body fat % and your intake, the odds you're undereating by an amount enough to harm you are very slim.0
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janejellyroll wrote: »You are eating 1,975-2,000 calories, but what is your net calorie consumption?
Yes this is my question as well. How many calories are you burning with exercise? Are you eating any of those calories back?0 -
WalkingAlong wrote: »If you're right about your body fat % and your intake, the odds you're undereating by an amount enough to harm you are very slim.
EDITED because I completely mis read this post. My apologies.0 -
janejellyroll wrote: »You are eating 1,975-2,000 calories, but what is your net calorie consumption?
Honestly I could not tell you, 3 times a week I do PT with my ROTC Cadets about 30-45 minutes long and 3 times a week I do cardio with my martial art school 15-20 minutes long and Monday- Saturday I do weight lifting 40-80 minutes long, I have no idea how fast calories get burned so I cannot even speculate, according to a BMR calculator though I am at 2400-3100 calories daily0 -
So, I'm 32, between 10 and 15% body fat right now depending on the measuring method, work out intensely but still seemingly less than you and I eat 2800kcal per day... and this is slightly below maintenance for me.
Just wanted to give some perspective. Odds are, with you being younger than I by a decade, you could probably stand to eat more.
Have you ever figured out your TDEE?0 -
juggernaut1974 wrote: »WalkingAlong wrote: »If you're right about your body fat % and your intake, the odds you're undereating by an amount enough to harm you are very slim.
17-20% BF on a 5'7, 175lb male is NOT very slim (no offense intended to OP)
I would not call myself very slim, I have solid muscle mass but also enough fat that I am not satisfied, and before I am going to attempt to put 100% into building, I want to lower the fat down. also being in ROTC and having to follow Army standards loosing weight will make my PT test that much easier. also aesthetically I want to look better0 -
How long have you been consuming ~1900-2100 per day? What weight have you lost in that time? If less than 4-6 weeks you may not have enough data to really work with. But if you're losing 1+ pounds per week, you could afford to increase calories by 250/day and lose slower. If you're losing 2+ pounds per week, you could increase by 500/day.
Trial and error... Try something for a few weeks, evaluate, and modify as needed.0 -
juggernaut1974 wrote: »WalkingAlong wrote: »If you're right about your body fat % and your intake, the odds you're undereating by an amount enough to harm you are very slim.
17-20% BF on a 5'7, 175lb male is NOT very slim (no offense intended to OP)
I would not call myself very slim, I have solid muscle mass but also enough fat that I am not satisfied, and before I am going to attempt to put 100% into building, I want to lower the fat down. also being in ROTC and having to follow Army standards loosing weight will make my PT test that much easier. also aesthetically I want to look better
Yep I understand. AND EDITED AGAIN because I can't read...
I'd agree with the majority that at your age and activity level you could probably eat a bit more (again as a point of reference, being 41, about 5'9 and about 160 I cut weight on an intake of about 1850; maintain at about 2300 and shoot for about 2700 when bulking).
I'd also suggest 200g of protein is probably more than you need. .8g per pound of body weight is the current recommendation for maintaining muscle mass on a cut (so closer to 140 g would be sufficient for you). It's probably not going to hurt you at 200g...but you may find tweaking your macros a bit might help with your satiation too.0 -
juggernaut1974 wrote: »juggernaut1974 wrote: »WalkingAlong wrote: »If you're right about your body fat % and your intake, the odds you're undereating by an amount enough to harm you are very slim.
17-20% BF on a 5'7, 175lb male is NOT very slim (no offense intended to OP)
I would not call myself very slim, I have solid muscle mass but also enough fat that I am not satisfied, and before I am going to attempt to put 100% into building, I want to lower the fat down. also being in ROTC and having to follow Army standards loosing weight will make my PT test that much easier. also aesthetically I want to look better
Yep I understand. Was just countering that poster's claim that you were extremely slim and eating so little that you're harming yourself, which is of course nonsense.
I'd agree with the majority that at your age and activity level you could probably eat a bit more (again as a point of reference, being 41, about 5'9 and about 160 I cut weight on an intake of about 1850; maintain at about 2300 and shoot for about 2700 when bulking).
I'd also suggest 200g of protein is probably more than you need. .8g per pound of body weight is the current recommendation for maintaining muscle mass on a cut (so closer to 140 g would be sufficient for you). It's probably not going to hurt you at 200g...but you may find tweaking your macros a bit might help with your satiation too.
Actually, the poster said the chances of him undereating to the point of harming himself, were very slim.
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juggernaut1974 wrote: »juggernaut1974 wrote: »WalkingAlong wrote: »If you're right about your body fat % and your intake, the odds you're undereating by an amount enough to harm you are very slim.
17-20% BF on a 5'7, 175lb male is NOT very slim (no offense intended to OP)
I would not call myself very slim, I have solid muscle mass but also enough fat that I am not satisfied, and before I am going to attempt to put 100% into building, I want to lower the fat down. also being in ROTC and having to follow Army standards loosing weight will make my PT test that much easier. also aesthetically I want to look better
Yep I understand. Was just countering that poster's claim that you were extremely slim and eating so little that you're harming yourself, which is of course nonsense.
I'd agree with the majority that at your age and activity level you could probably eat a bit more (again as a point of reference, being 41, about 5'9 and about 160 I cut weight on an intake of about 1850; maintain at about 2300 and shoot for about 2700 when bulking).
I'd also suggest 200g of protein is probably more than you need. .8g per pound of body weight is the current recommendation for maintaining muscle mass on a cut (so closer to 140 g would be sufficient for you). It's probably not going to hurt you at 200g...but you may find tweaking your macros a bit might help with your satiation too.
Actually, the poster said the chances of him undereating to the point of harming himself, were very slim.
Ahhh you are correct.... my apologies to the other poster.0 -
juggernaut1974 wrote: »juggernaut1974 wrote: »WalkingAlong wrote: »If you're right about your body fat % and your intake, the odds you're undereating by an amount enough to harm you are very slim.
17-20% BF on a 5'7, 175lb male is NOT very slim (no offense intended to OP)
I would not call myself very slim, I have solid muscle mass but also enough fat that I am not satisfied, and before I am going to attempt to put 100% into building, I want to lower the fat down. also being in ROTC and having to follow Army standards loosing weight will make my PT test that much easier. also aesthetically I want to look better
Yep I understand. Was just countering that poster's claim that you were extremely slim and eating so little that you're harming yourself, which is of course nonsense.
I'd agree with the majority that at your age and activity level you could probably eat a bit more (again as a point of reference, being 41, about 5'9 and about 160 I cut weight on an intake of about 1850; maintain at about 2300 and shoot for about 2700 when bulking).
I'd also suggest 200g of protein is probably more than you need. .8g per pound of body weight is the current recommendation for maintaining muscle mass on a cut (so closer to 140 g would be sufficient for you). It's probably not going to hurt you at 200g...but you may find tweaking your macros a bit might help with your satiation too.
Actually, the poster said the chances of him undereating to the point of harming himself, were very slim.
Didnt catch that, thank you for the clarification0 -
EDIT: I thought you were female for some reason. Ignore me.0 -
StaciMarie1974 wrote: »How long have you been consuming ~1900-2100 per day? What weight have you lost in that time? If less than 4-6 weeks you may not have enough data to really work with. But if you're losing 1+ pounds per week, you could afford to increase calories by 250/day and lose slower. If you're losing 2+ pounds per week, you could increase by 500/day.
Trial and error... Try something for a few weeks, evaluate, and modify as needed.
Very true, Ive been at it for a couple weeks (since December) the reason I started high protien diet because during my fall semester I was way under eating due to class schedule (and when I did eat it was not usually good) so when I started I went from 165 (which was very low weight for me) to 175. From Dec 22-Jan 1 I was on winter break and with the holidays I ate like crap. I have been at this since year started and its gone from having a 2800 Calorie diet to a 2000, so far no weight lost since 175 came back, still a bit too early to call just yet seeing that the heavy exercise came back when the semester started on Jan 18th0 -
Haha. I think I was just projecting. I am female 5'7" and 170lbs. Our stats would be so close if you were female, so I was jumping the gun trying to be helpful with what has worked for me so far. Thought it was a bit odd you ate so much protein, but now it makes a bit more sense.0 -
Good article I just read on CNN about Weight loss and exercising etc. Even mentions the Metabolism slowing if not eating enough calories. http://www.cnn.com/2016/01/28/health/weight-loss-exercise-plateau/index.html0
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I'm not an expert but I'm hoping someone will agree with me if they do know for sure but if your working out try and have a 20%-25% deficit in your calorie intake goal this way your body is burning fat from your weight and cardio. Also if your trying to bulk up a bit working out 6 days a week doesn't give your muscles as well as your central nervous a chance to recover. You'll get the most out of your strength and muscle gains by cutting down to three strength training working days. Day 1 can be chest, shoulders and triceps, Day 2 legs and abs & Day three for back lats and biceps. By letting your muscle rest your allowing for maximum gains in muscle, by having a calorie deficit your allowing for you body to burn fat,,,, there's your goal loose weight and bulk up. I'm curious are you eating the 6 meals a day plan as everyone says works and not seeing any success if so let me know I might have another option for you there as well, keep in touch Im doing the Greek God workout from Kinobody at the moment and I can tell you the diet and weight plan is FANTASTIC and I see progress like never before with any other diet or exercise plan.-1
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This is what I usually eat, sometimes the rice at dinner is a sweet potato and sometime the turkey at lunch is roast beef0
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juggernaut1974 wrote: »juggernaut1974 wrote: »juggernaut1974 wrote: »WalkingAlong wrote: »If you're right about your body fat % and your intake, the odds you're undereating by an amount enough to harm you are very slim.
17-20% BF on a 5'7, 175lb male is NOT very slim (no offense intended to OP)
I would not call myself very slim, I have solid muscle mass but also enough fat that I am not satisfied, and before I am going to attempt to put 100% into building, I want to lower the fat down. also being in ROTC and having to follow Army standards loosing weight will make my PT test that much easier. also aesthetically I want to look better
Yep I understand. Was just countering that poster's claim that you were extremely slim and eating so little that you're harming yourself, which is of course nonsense.
I'd agree with the majority that at your age and activity level you could probably eat a bit more (again as a point of reference, being 41, about 5'9 and about 160 I cut weight on an intake of about 1850; maintain at about 2300 and shoot for about 2700 when bulking).
I'd also suggest 200g of protein is probably more than you need. .8g per pound of body weight is the current recommendation for maintaining muscle mass on a cut (so closer to 140 g would be sufficient for you). It's probably not going to hurt you at 200g...but you may find tweaking your macros a bit might help with your satiation too.
Actually, the poster said the chances of him undereating to the point of harming himself, were very slim.
Ahhh you are correct.... my apologies to the other poster.
No need. I probably should use shorter sentences, and keep the adjectives closer to their nouns (odds--> slim). ; )0 -
If you want to know if you are eating too little, then watch the scale. If you are averaging over 1% of your body weight per week (over a few weeks), then yes, you aren't eating enough. If you have a goal of losing 1lb/week and you lose 1.5lb/week instead, then you aren't eating enough. If your 2100 calories is minimally nutritious then it doesn't matter how much you eat as you'll have deficiencies.
Also, that is more protein than you need. 0.64g/lb is the highest amount proven to benefit muscle growth, and 0.82g/lb throws on an added "safety" factor in case they were wrong. So, 0.64-0.82g/lb is a good range to shoot for. If you want to eat more, go right ahead, but you don't have to (I'd rather have some carbs and fat than that much protein).
If you are doing cardio 3-5x/week you probably need to eat more, and the scale will reflect that sooner than later.
Also, when you say you are eating what the trackers says to, if you are using MFP are you adding your exercise and eating those calories too? 1950 sounds about right to lose 1lb/week assuming you are lightly active (~5000-8000 steps/day) and do not do additional exercise.0
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