Diet help!

tippycanoe1241994
tippycanoe1241994 Posts: 10 Member
edited November 30 in Food and Nutrition
I need help with my diet. I'm aiming to be a fitness model/do compitions. I know my diet is pretty bad right now. So any advice on good foods I can eat? Right now my calorie intake is only about 460. I don't get enough protein. And I typically only eat once a day. Please help!
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Replies

  • Alyssa_Is_LosingIt
    Alyssa_Is_LosingIt Posts: 4,696 Member
    You think 460 calories will get you to your goal of being a "fitness model"?
  • tippycanoe1241994
    tippycanoe1241994 Posts: 10 Member
    No. Haha I know that it won't. I need to increase it. I'm average sized. It's just I'm trying to figure out what healthy foods I can eat for meals and what I can snack. My PT and I talked over the fact that I need to increase it. I didn't know it was that low until recently.
  • ironhajee
    ironhajee Posts: 384 Member
    How old are you?

    Male or Female?

    Are you working out OR exercising?


    I'm pretty sure you need to eat more if I'm reading this correctly you stated that your current caloric intake is 460?

    Eat some lean proteins (fish, turkey)
    Mixed Vegetables: sweet Potatoes, Brock, Kale, Carrots etc etc

    I'm interested to read what more experienced members are thinking here
  • 3dogsrunning
    3dogsrunning Posts: 27,167 Member
    ironhajee wrote: »
    How old are you?

    Male or Female?

    Are you working out OR exercising?


    I'm pretty sure you need to eat more if I'm reading this correctly you stated that your current caloric intake is 460?

    Eat some lean proteins (fish, turkey)
    Mixed Vegetables: sweet Potatoes, Brock, Kale, Carrots etc etc

    I'm interested to read what more experienced members are thinking here

    You are only "pretty sure"?
  • Alyssa_Is_LosingIt
    Alyssa_Is_LosingIt Posts: 4,696 Member
    Are you trying to lose weight or maintain/recomp?
  • tippycanoe1241994
    tippycanoe1241994 Posts: 10 Member
    I work out between 4-6 days a week. I'm just looking for suggestions on foods that would help me. ☺
  • tippycanoe1241994
    tippycanoe1241994 Posts: 10 Member
    @Alyssa_Is_LosingIt I'm trying to build. Because I am at a point where I can do it now.
  • diannethegeek
    diannethegeek Posts: 14,776 Member
    tippycanoe1241994 wrote: »
    I work out between 4-6 days a week. I'm just looking for suggestions on foods that would help me. ☺

    You might find some ideas here: http://community.myfitnesspal.com/en/discussion/10142490/a-list-of-calorie-dense-foods
  • 3dogsrunning
    3dogsrunning Posts: 27,167 Member
    OP - if you plan to compete, muscle mass is beyond important. Eating so few calories means you not only lose weight, you lose muscle. It is more difficult to add muscle than it is to maintain it.

    Right now it isn't even about "what foods" to eat. Its about eating enough calories.

    You need to #1 get the right amount of calories. Then you worry about macros. Don't get me wrong, they are also very important but they aren't going to save you if you continue to severly undereat.

    If you are serious about this forget crash dieting and start eating.
  • 3dogsrunning
    3dogsrunning Posts: 27,167 Member
    tippycanoe1241994 wrote: »
    @Alyssa_Is_LosingIt I'm trying to build. Because I am at a point where I can do it now.

    You are trying to build but eating 460 calories a day?
  • diannethegeek
    diannethegeek Posts: 14,776 Member
    tippycanoe1241994 wrote: »
    @Alyssa_Is_LosingIt I'm trying to build. Because I am at a point where I can do it now.

    This is a good one, too: http://community.myfitnesspal.com/en/discussion/10326769/are-you-a-hard-gainer-please-read
  • Alyssa_Is_LosingIt
    Alyssa_Is_LosingIt Posts: 4,696 Member
    So you're bulking?

    You need to be eating over maintenance calories and taking in adequate protein and carbs for fueling your workouts. Have you worked out how much you should be eating in MFP?

    I'm not a bulking expert, but I think I'd aim for 1 gram of protein per lb of lean body mass and set fats at around 25%. The rest of your diet should be carbs. How fast are you looking to bulk?
  • tippycanoe1241994
    tippycanoe1241994 Posts: 10 Member
    Okay. I'm not intentionally eating 460 calories. I've never even thought about my calories in the past. I saw the number and I was shocked. I'm trying to increase my eating, but I was to do it with healthy foods. I wasn't in a position before where I could even begin thinking about building. Now I am. I'm not looking for judgement about my current intake. I'm looking for advice and suggestions on how to increase it.
  • tippycanoe1241994
    tippycanoe1241994 Posts: 10 Member
    @diannethegeek thank you!!!
  • Alyssa_Is_LosingIt
    Alyssa_Is_LosingIt Posts: 4,696 Member
    tippycanoe1241994 wrote: »
    Okay. I'm not intentionally eating 460 calories. I've never even thought about my calories in the past. I saw the number and I was shocked. I'm trying to increase my eating, but I was to do it with healthy foods. I wasn't in a position before where I could even begin thinking about building. Now I am. I'm not looking for judgement about my current intake. I'm looking for advice and suggestions on how to increase it.

    If you're serious about bulking and gaining muscle mass, you need to be serious about your nutrition. It's something you have to think about.

    460 calories is not acceptable for anyone - I'd be so hungry that would be ALL I could think about, lol
  • Nickle526
    Nickle526 Posts: 239 Member
    I wouldn't be able to walk on 460 calories a day, much less walk into a gym. I can't think straight on anything less than 1500. I think education is an important part of any physical program. Find an online calculator to find out your BMR as a guideline of the minimum of what you should be taking in.
  • tippycanoe1241994
    tippycanoe1241994 Posts: 10 Member
    I'm not trying to do it in a few months. I'm just now starting on it. But I would like to be looking pretty good before January. I know it will be thought, but this is something I want to do
  • 3dogsrunning
    3dogsrunning Posts: 27,167 Member
    tippycanoe1241994 wrote: »
    Okay. I'm not intentionally eating 460 calories. I've never even thought about my calories in the past. I saw the number and I was shocked. I'm trying to increase my eating, but I was to do it with healthy foods. I wasn't in a position before where I could even begin thinking about building. Now I am. I'm not looking for judgement about my current intake. I'm looking for advice and suggestions on how to increase it.

    460 calories of food is a very, very small amount of food. Even healthy food. It would be hard to not know you are eating that little.

    Stop worrying about "healthy" food. Find your calorie goal. Figure your macros. Eat mostly whole food and add in some things you like. Adjust from there.
  • singingflutelady
    singingflutelady Posts: 8,736 Member
    Nickle526 wrote: »
    I wouldn't be able to walk on 460 calories a day, much less walk into a gym. I can't think straight on anything less than 1500. I think education is an important part of any physical program. Find an online calculator to find out your BMR as a guideline of the minimum of what you should be taking in.

    No she needs more than her tdee since she is trying to build muscle and do figure competitions
  • arditarose
    arditarose Posts: 15,573 Member
    OP this should be helpful
    http://community.myfitnesspal.com/en/discussion/10226536/bulking-for-beginners/p1
  • ironhajee
    ironhajee Posts: 384 Member
    3dogsrunning wrote: »
    ironhajee wrote: »
    How old are you?

    Male or Female?

    Are you working out OR exercising?


    I'm pretty sure you need to eat more if I'm reading this correctly you stated that your current caloric intake is 460?

    Eat some lean proteins (fish, turkey)
    Mixed Vegetables: sweet Potatoes, Brock, Kale, Carrots etc etc

    I'm interested to read what more experienced members are thinking here

    You are only "pretty sure"?

    You're the expert not me lol ;)
  • arditarose
    arditarose Posts: 15,573 Member
    ironhajee wrote: »
    3dogsrunning wrote: »
    ironhajee wrote: »
    How old are you?

    Male or Female?

    Are you working out OR exercising?


    I'm pretty sure you need to eat more if I'm reading this correctly you stated that your current caloric intake is 460?

    Eat some lean proteins (fish, turkey)
    Mixed Vegetables: sweet Potatoes, Brock, Kale, Carrots etc etc

    I'm interested to read what more experienced members are thinking here

    You are only "pretty sure"?

    You're the expert not me lol ;)

    You don't need to be an expert to know that 460 calories is not enough food for anyone. You just need to have been born.
  • 3dogsrunning
    3dogsrunning Posts: 27,167 Member
    edited March 2016
    ironhajee wrote: »
    3dogsrunning wrote: »
    ironhajee wrote: »
    How old are you?

    Male or Female?

    Are you working out OR exercising?


    I'm pretty sure you need to eat more if I'm reading this correctly you stated that your current caloric intake is 460?

    Eat some lean proteins (fish, turkey)
    Mixed Vegetables: sweet Potatoes, Brock, Kale, Carrots etc etc

    I'm interested to read what more experienced members are thinking here

    You are only "pretty sure"?

    You're the expert not me lol ;)

    Nope, not an expert. Never claimed to be. Just carrying on. People take everything so dang serious.
  • cgvet37
    cgvet37 Posts: 1,189 Member
    Your PT should be able to help you lay out a nutrition plan. Everyone is different, so it's hard to say, you need to do this or that.
  • singingflutelady
    singingflutelady Posts: 8,736 Member
    Are any figure coaches in your area or is your PT a figure coach? They can give you an appropriate food plan.
  • tippycanoe1241994
    tippycanoe1241994 Posts: 10 Member
    All of this is really helpful. I'll keep All this in mind.
  • ironhajee
    ironhajee Posts: 384 Member
    3dogsrunning wrote: »
    ironhajee wrote: »
    3dogsrunning wrote: »
    ironhajee wrote: »
    How old are you?

    Male or Female?

    Are you working out OR exercising?


    I'm pretty sure you need to eat more if I'm reading this correctly you stated that your current caloric intake is 460?

    Eat some lean proteins (fish, turkey)
    Mixed Vegetables: sweet Potatoes, Brock, Kale, Carrots etc etc

    I'm interested to read what more experienced members are thinking here

    You are only "pretty sure"?

    You're the expert not me lol ;)

    Nope, not an expert. Never claimed to be. Just carrying on. People take everything so dang serious.

    Haha no I was kidding mate hence the ;) But back to the OP it's good that you now know how to track nutrition which will prove instrumental in your goals to compete in fitness. If you have Instagram you should follow @morelli Fitness something like that.

    They provide you with great tips secrets and tricks to the trade. They also have a secondary account somewhere there with custom meal plans if you are into that sort of thing.

    They're meals for an example lunch would be:

    White fish,
    broccoli,
    sweet potatoes
    and a protein shake

    Also follow @kristen.maynard who was an NPC Bikini National Qualifier

    She has useful information on
    1. NUTRITION
    2. WORKOUTS
    3. Motivation

    Etc etc.


  • elphie754
    elphie754 Posts: 7,574 Member
    How certain are you that you are only eating 460 calories? How did you determine that? Are you weighing food? Using measuring cups? Eyeballing?

    If you are using measuring cups or eyeballing portions/estimating, you are likely eating more than you think and the 460 May mot be correct.
  • lisaloolovesblue
    lisaloolovesblue Posts: 30 Member
    Honey. Please listen to me. I've been there and as much as you're going to want to blow off my advice, please don't. I've been the girl eating less than 500 calories a day, and I'm also currently the healthy girl getting a health psychology degree who turned her life around. I'm not an expert, but I want you to know that I know a lot about the science behind nutrition and weight loss.

    You need to take care of your body. A healthy weight loss is no more than 1-2 lbs per week. I know that seems like a long time, but that's 52-104 lbs in a year. Seeing as you're average weight, though, please don't even try to be losing weight that fast. If you are in the healthy weight range, stay there. There are a lot of bad things that can happen to your body if there is not enough fat or calories in it.

    Please believe me. You need the calories. Your body needs like 1200 calories per day JUST TO FUNCTION (give or take depending on size, age, gender, etc.). That means laying in bed all day. But you said you're pretty active, so you need many more calories than that.

    Food is not the enemy. Don't be afraid to find a psychologist- one who is trained in eating disorders and who you feel comfortable with. I know the feeling of "I don't need help, because I'm not skinny enough to need help." But don't be afraid to reach out and ask for help. It really helped me.
  • booksandchocolate12
    booksandchocolate12 Posts: 1,741 Member
    Could you open your diary? I'd be shocked if you were actually eating only 460 calories a day.
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