5'6" 116lbs extremely fast metabolism and active lifestyle.
jdglobeskater
Posts: 3 Member
So recently I decided to work to become healthier. I actually didn't pay attention to my weight or diet much before. I always knew I am unusually skinny, I just didn't realize how bad it was. I spoke with a specialist and found out even though I was eating a lot I still wasn't eating enough as apparently I have a very fast metabolism. Before I was probably roughly at 2000-3000 calories a day and not sure on other nutrients but, I am almost always hungry, even with eating that much. I am having difficulty finding recipies to match the high intake I need for: calories, protien, fat, well pretty much everything other than certain vitamins like A and K, obviously. Any ideas or links would be greatly appriciated. I am looking to reach 145lbs and being at 116 I have a lot of work to do, thank you.
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Replies
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If you haven't done so already, you might check in the Goal: Gaining Weight and Body Building section of the forums. They're more likely to have some good advice over there for your specific issue.
Also, feel free to send a friend request if you're looking for more MFP pals.1 -
You have to account for your calories burned in your daily activities in addition to the calories you burn just existing.
You are no doubt burning a lot of calories with your activities.
So, do that, and then eat 500 more calories a day than that total.
You can eat just about anything but try to eat mainly nutritious foods.
Do some kind of bodybuilding exercise. If you can get a 300 lb. barbell set, do a simple 3 day per week routine of basic exercises like presses, rows, curls, deadlifts.1 -
Thank you, I will take that into account. I may need to add more than 500 though, my metabolism causes me to lose a pound or more just in my sleep if I don't eat at least 3000 in a day and that's just to maintain my weight. Thank you for the input this will help for sure.1
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Actually, I did after posting this and got a decent response that should help me out a bit. Thank you I appriciate the support!0
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You can eat all the things they tell fat people not to eat! Full fat red meats, full fat cheese, ice cream, pizza.
Some more healthy and calorie dense foods include avocado, olive oil, and nuts. Try adding avocado to your sandwiches and carrying nuts with you to snack on.1 -
I can't relate to having a high metabolism, but my sister can! She's older than me, but has your same proportions so people think she's the baby of the family:/. For her, exercising helps her gain muscle weight and not look too bad. She also eats a lot of carbs---bread, starchy foods, etc, which help her maintain/gain a little bit weight.
About eating foods that make you fuller, I'd recommend things high in protein like you mentioned. Generally, if you are looking for high protein meals, stick to dairy like yogurts, eggs, etc. and lean meats (or meat in general). On the healthier side, I've found that eating salads w/meat in them (i.e barbecue chicken salads, and chicken caesar salads, etc.) have over 40g of protein in them and are really fulfilling. You could also go to a Tex Mex or Steakhouse restaurant and order a beef enchilada or something and get your 40g+ of protein there. You'd be surprised.
Salads, sub sandwiches, beans, dairy, tuna...eat those and you'll be "full" (though i'm not sure if you'll meet your calorie requirement).
If all else fails, you can just buy whey protein...1 think 1 cup of it has 25g of protein in itself. And usually things that are high in protein are high in carbs too, so that's a double whammy for you.
Hope that helps! And hope you succeed in your journey!0 -
http://community.myfitnesspal.com/en/discussion/10326769/are-you-a-hard-gainer-please-read
http://community.myfitnesspal.com/en/discussion/10142490/a-list-of-calorie-dense-foods
Start with these two threads. And then to ensure you aren't gaining 100% fat, read this one: http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you1 -
first how old are you? Because fats,protein and carbs are based on goals and when you workout , and also how you train. If you still need any help you can ask.. while in gainig phase people often gain fats not muscle mass so make sure you don't gain fats3
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jdglobeskater wrote: »Thank you, I will take that into account. I may need to add more than 500 though, my metabolism causes me to lose a pound or more just in my sleep if I don't eat at least 3000 in a day and that's just to maintain my weight. Thank you for the input this will help for sure.
Waking up lighter than you were when you went to bed is normal... 1lb is not an unusual fluctuation.3 -
ZyzzNation9 wrote: »first how old are you? Because fats,protein and carbs are based on goals and when you workout , and also how you train. If you still need any help you can ask.. while in gainig phase people often gain fats not muscle mass so make sure you don't gain fats
Given OPs stats gaining some fat wouldnt do any harm.2 -
jdglobeskater wrote: »Thank you, I will take that into account. I may need to add more than 500 though, my metabolism causes me to lose a pound or more just in my sleep if I don't eat at least 3000 in a day and that's just to maintain my weight. Thank you for the input this will help for sure.
Pretty much everyone is lighter when they wake up than when they go to sleep.
Given you say you're hungry all the time, hitting your calorie goal shouldn't be too hard, read the hard gainers thread and add sone food off the list that you like. Peanut butter and full fat milk are a great place to start.0 -
http://community.myfitnesspal.com/en/discussion/10326769/are-you-a-hard-gainer-please-read
http://community.myfitnesspal.com/en/discussion/10142490/a-list-of-calorie-dense-foods
Start with these two threads. And then to ensure you aren't gaining 100% fat, read this one: http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you
Id start with these and then baseline your calorie requirements by tracking for a few weeks. And if you dont gain, add another 300 calories.
What i generally find out is that people over estimate how much they actually eat.3 -
Lucky you!!! I'm 350 pounds and even when I barely eat, seems so hard to loose anything0
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how many times did you post this OP?!0
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Are you actually tracking your calories? I bet you're actually taking in a lot less than you think that you are. Try weighing your food and tracking it by weight for a week or two and maybe that will give you a clearer picture.
On that note, are you an active person? Is your job physically demanding?2 -
How old are you? Next is if you're eating 2k-3k calories a day, what is that composed of? Eating crap will just make you crap it out. At the same time possibly causing health issues. Also, watch your sodium intake, it will cause you to drink more, and you just flush it out.12
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How old are you? Next is if you're eating 2k-3k calories a day, what is that composed of? Eating crap will just make you crap it out. At the same time possibly causing health issues. Also, watch your sodium intake, it will cause you to drink more, and you just flush it out.
The what now?!4 -
TavistockToad wrote: »How old are you? Next is if you're eating 2k-3k calories a day, what is that composed of? Eating crap will just make you crap it out. At the same time possibly causing health issues. Also, watch your sodium intake, it will cause you to drink more, and you just flush it out.
The what now?!
It's to the OP, not you...5 -
TavistockToad wrote: »How old are you? Next is if you're eating 2k-3k calories a day, what is that composed of? Eating crap will just make you crap it out. At the same time possibly causing health issues. Also, watch your sodium intake, it will cause you to drink more, and you just flush it out.
The what now?!
It's to the OP, not you...
its still utter tosh...4 -
TavistockToad wrote: »TavistockToad wrote: »How old are you? Next is if you're eating 2k-3k calories a day, what is that composed of? Eating crap will just make you crap it out. At the same time possibly causing health issues. Also, watch your sodium intake, it will cause you to drink more, and you just flush it out.
The what now?!
It's to the OP, not you...
its still utter tosh...
No, it's not, I was in the same boat. I used to also pound down those calorie and protein shakes. All it did was make my bowel movements larger. Even when I stopped that and ate a ton of food, which was mostly crap, I didn't move the scale. If I saw it I ate it. Only until I ate healthily, changed my gym routine up a little, and got a little older did my weight go from 120 to like 170.15 -
The only thing I see not mentioned above, and I know the struggle(I was 72 inches and 145-150 lbs), is accurately tracking at least your activity calories. If you bike to work/school/etc, log it with distance/speed. If you walk further then from your bed to the kitchen, log it, you can use a garmin/fitbit or a moleskin, but track everything...
For those daily activities like walking, track them for at least 2 weeks and figure out a reasonable daily activity average... and include it in your activity/calorie allowance.1 -
TavistockToad wrote: »TavistockToad wrote: »How old are you? Next is if you're eating 2k-3k calories a day, what is that composed of? Eating crap will just make you crap it out. At the same time possibly causing health issues. Also, watch your sodium intake, it will cause you to drink more, and you just flush it out.
The what now?!
It's to the OP, not you...
its still utter tosh...
No, it's not, I was in the same boat. I used to also pound down those calorie and protein shakes. All it did was make my bowel movements larger. Even when I stopped that and ate a ton of food, which was mostly crap, I didn't move the scale. If I saw it I ate it. Only until I ate healthily, changed my gym routine up a little, and got a little older did my weight go from 120 to like 170.
What actually happened(as you got older) is you started moving less.
That's it.5 -
stanmann571 wrote: »TavistockToad wrote: »TavistockToad wrote: »How old are you? Next is if you're eating 2k-3k calories a day, what is that composed of? Eating crap will just make you crap it out. At the same time possibly causing health issues. Also, watch your sodium intake, it will cause you to drink more, and you just flush it out.
The what now?!
It's to the OP, not you...
its still utter tosh...
No, it's not, I was in the same boat. I used to also pound down those calorie and protein shakes. All it did was make my bowel movements larger. Even when I stopped that and ate a ton of food, which was mostly crap, I didn't move the scale. If I saw it I ate it. Only until I ate healthily, changed my gym routine up a little, and got a little older did my weight go from 120 to like 170.
What actually happened(as you got older) is you started moving less.
That's it.
Actually the opposite. I became more active, played in a soccer league, and started running on the treadmill all the time. Its more like my metabolism slowed down and the calorie burn per hour was less. I still burn a ton up as I am always hot but it's less now than prior. Eating is like 95%, and the other 5% is working out and how you do it.5 -
stanmann571 wrote: »TavistockToad wrote: »TavistockToad wrote: »How old are you? Next is if you're eating 2k-3k calories a day, what is that composed of? Eating crap will just make you crap it out. At the same time possibly causing health issues. Also, watch your sodium intake, it will cause you to drink more, and you just flush it out.
The what now?!
It's to the OP, not you...
its still utter tosh...
No, it's not, I was in the same boat. I used to also pound down those calorie and protein shakes. All it did was make my bowel movements larger. Even when I stopped that and ate a ton of food, which was mostly crap, I didn't move the scale. If I saw it I ate it. Only until I ate healthily, changed my gym routine up a little, and got a little older did my weight go from 120 to like 170.
What actually happened(as you got older) is you started moving less.
That's it.
Actually the opposite. I became more active, played in a soccer league, and started running on the treadmill all the time. Its more like my metabolism slowed down and the calorie burn per hour was less. I still burn a ton up as I am always hot but it's less now than prior. Eating is like 95%, and the other 5% is working out and how you do it.
Just because you weren't tracking your activity, doesn't mean you weren't active.
Just because you weren't playing sports or running on a treadmill doesn't mean you were active.
without more detail it's impossible to tell where that activity was happening, but rest assured it was happening.
It could have been walking/biking to work/school. It could have been working in the service industry on your feet for 8-12 hours 5-7 days a week, but it was there.3 -
stanmann571 wrote: »stanmann571 wrote: »TavistockToad wrote: »TavistockToad wrote: »How old are you? Next is if you're eating 2k-3k calories a day, what is that composed of? Eating crap will just make you crap it out. At the same time possibly causing health issues. Also, watch your sodium intake, it will cause you to drink more, and you just flush it out.
The what now?!
It's to the OP, not you...
its still utter tosh...
No, it's not, I was in the same boat. I used to also pound down those calorie and protein shakes. All it did was make my bowel movements larger. Even when I stopped that and ate a ton of food, which was mostly crap, I didn't move the scale. If I saw it I ate it. Only until I ate healthily, changed my gym routine up a little, and got a little older did my weight go from 120 to like 170.
What actually happened(as you got older) is you started moving less.
That's it.
Actually the opposite. I became more active, played in a soccer league, and started running on the treadmill all the time. Its more like my metabolism slowed down and the calorie burn per hour was less. I still burn a ton up as I am always hot but it's less now than prior. Eating is like 95%, and the other 5% is working out and how you do it.
Just because you weren't tracking your activity, doesn't mean you weren't active.
Just because you weren't playing sports or running on a treadmill doesn't mean you were active.
without more detail it's impossible to tell where that activity was happening, but rest assured it was happening.
It could have been walking/biking to work/school. It could have been working in the service industry on your feet for 8-12 hours 5-7 days a week, but it was there.
I sat behind a desk as a sysadmin, I wasn't moving one bit, but okay.2 -
TavistockToad wrote: »TavistockToad wrote: »How old are you? Next is if you're eating 2k-3k calories a day, what is that composed of? Eating crap will just make you crap it out. At the same time possibly causing health issues. Also, watch your sodium intake, it will cause you to drink more, and you just flush it out.
The what now?!
It's to the OP, not you...
its still utter tosh...
No, it's not, I was in the same boat. I used to also pound down those calorie and protein shakes. All it did was make my bowel movements larger. Even when I stopped that and ate a ton of food, which was mostly crap, I didn't move the scale. If I saw it I ate it. Only until I ate healthily, changed my gym routine up a little, and got a little older did my weight go from 120 to like 170.
So what you're saying is, I can eat a ton of crap food and it won't make me gain weight because I'll just crap it all out?1 -
livingleanlivingclean wrote: »TavistockToad wrote: »TavistockToad wrote: »How old are you? Next is if you're eating 2k-3k calories a day, what is that composed of? Eating crap will just make you crap it out. At the same time possibly causing health issues. Also, watch your sodium intake, it will cause you to drink more, and you just flush it out.
The what now?!
It's to the OP, not you...
its still utter tosh...
No, it's not, I was in the same boat. I used to also pound down those calorie and protein shakes. All it did was make my bowel movements larger. Even when I stopped that and ate a ton of food, which was mostly crap, I didn't move the scale. If I saw it I ate it. Only until I ate healthily, changed my gym routine up a little, and got a little older did my weight go from 120 to like 170.
So what you're saying is, I can eat a ton of crap food and it won't make me gain weight because I'll just crap it all out?
I think it has to be salty crap food - so you drink a lot of water and flush it all out.
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The problem isn't your metabolism, but that you are eating too little. I know that giving up because of fast metabolisms and looking for magical recipes can sound enticing, but there is no way around this: You have to eat more. You can double or triple any recipe if you like.0
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