Too lean??

[Coco C.]

Is it possible to eat too lean??

Trying to drop the bf% and increase lean body mass. Was told I was eating too lean, which baffled me.

Thoughts, comments, concerns??

[Bio-Active]

Is it possible to eat too lean?? Trying to drop the bf% and increase lean body mass. Was told I was eating too lean, which baffled me. Thoughts, comments, concerns??

yes fats are important part of your nutrition. You need to make sure you have a good balance of pro carb and fats in your nutrition plan

[vbguy]

How many cals are we talking? What are you eating?

[GirlyGymRat]

It's possible to eat too few calories.

[Coco C.]

I'm told I need to eat between 1500- 1800 cal per day. I'm lucky if I can eat 700-800 cal per day!! It's just too much food and I don't know how to make up for the cals I'm lacking.

[RaginCajun]

I'm told I need to eat between 1500- 1800 cal per day. I'm lucky if I can eat 700-800 cal per day!! It's just too much food and I don't know how to make up for the cals I'm lacking.

Shakes can help with the extra cals, start adding in some natty PB, that will boost the cals

[GirlyGymRat]

I'm told I need to eat between 1500- 1800 cal per day. I'm lucky if I can eat 700-800 cal per day!! It's just too much food and I don't know how to make up for the cals I'm lacking.

Post up s typical day for us pls.

[Coco C.]

I currently have two shakes a day.
And I have 2-3 rice cakes with almond butter for my mid day snack.
I can def add PB or AB to my shakes, yum!

[Coco C.]

7am- 1scoop protein shake w/ H2O, 1 packet of low sugar instant oatmeal, 1 tbl spoon of instant coffee, 1 teaspoon cinnamon, 1 teaspoon natural fiber.

9am- 11am Gym Time

11am- post workout shake, 1 scoop protein & H2O

1pmish- (and this is where I struggle cause I'm usually not hungry just yet and I can't eat it all)
4-6 oz chicken, 1 cup cooked white rice, 1/2 up broccoli or asparagus

3pm- 2-3 plain rice cakes w/ almond butter

6pm- 1 serving cottage cheese. (I don't do too well here either cause cottage cheese is just nasty, lol)

Sorry it took me a while to post this. Kids decided to act up as I was trying to enter all my info.

[< <Samson> >]

Geez that's dry

That just makes me cringe. . . Lol


I do a nice mix up of stuff. Oats, chicken broiled with a little olive oil, beans, Greek yogurt, whey, 1% milk, fruit, some vegetables(some, I hate most, eggs, egg whites - I know I'm forgetting something


Your diet is why I'd starve myself with if I was trying to make weight & fast.

[Khazima]

You could add coconut oil and use milk instead of water with your shakes, are you losing weight eating this much? what are your goals?

[Coco C.]

Geez that's dry That just makes me cringe. . . Lol I do a nice mix up of stuff. Oats, chicken broiled with a little olive oil, beans, Greek yogurt, whey, 1% milk, fruit, some vegetables(some, I hate most, eggs, egg whites - I know I'm forgetting something Your diet is why I'd starve myself with if I was trying to make weight & fast.

No joke! LOL
That's why I've been complaining that I hate my diet and it's getting harder and harder to keep up with it.

I love veggies, just about any kind in fact. The one thing I can't even stand the sight of is eggs. Even the smell of eggs grosses me out.

And no Khaz, I've not dropped weight in the last 2 weeks. On the up side though, I've not gained any either.
Coconut oil sounds like a good alternative. I'll have to look in to that. I'm wondering if it would spike my sugar grams per day?

I've been reading Austinite's fat burning protocol and thinking I might give that a shot.
Has it worked for any of you?

[Coco C.]

As for my goals:
short term- drop to 20% bf (currently 31%)
long term- Victoria's Secret model LOL! Just kidding....that would take a miracle and a half. Not sure where I would find the half ?

But seriously, long term goal: compete later this year, for the first time ever! July if possible. October for sure!

[Khazima]

And no Khaz, I've not dropped weight in the last 2 weeks. On the up side though, I've not gained any either.
Coconut oil sounds like a good alternative. I'll have to look in to that. I'm wondering if it would spike my sugar grams per day?

I've been reading Austinite's fat burning protocol and thinking I might give that a shot.
Has it worked for any of you?

I don't think so, coconut oil is mostly fats? If it does, don't worry about it.

Your body has probably adapted to having so little calories per day and is storing bodyfat as a consequence. Try adding 50-100 calories every 4-5 days and this will help bring your metabolism back up and you'll be able to lose weight while eating more.

I've tried the protocol, it's good for what it is (an OTC fat burning stack) but adding in 2 extra 20 minute sessions of cardio per week did more than the stack and albuterol put together.

[< <Samson> >]

Oh no you didn't - you ain't swellin' if you ain't eatin' eggs < lol


It could be done without eggs - but, it's a bit difficult. Dairy is fair, but in moderation or it can give off a bit of bloat.

What else - hmmmmm, shit I'd die without eggs or egg beaters


GL
- you'll be aight

[Coco C.]

Oh no you didn't - you ain't swellin' if you ain't eatin' eggs < lol It could be done without eggs - but, it's a bit difficult. Dairy is fair, but in moderation or it can give off a bit of bloat. What else - hmmmmm, shit I'd die without eggs or egg beaters GL - you'll be aight

I can just imagine you rolling your eyes, finger snapping in the air as you say that LOL!!

I tried the flavored egg white crap! And trust me I got "swoll"!! In all the wrong places!!! LOL!
Don't you remember me crying about my ankles and calves being so fat I could hardly walk?

And I'm too damn scared to touch dairy. I'm just dying to have a block of Swiss cheese LOL!!
Fvk alcohol, give me some damn cheese!!

I better get to bed now. I have a hot steamy date with Gym at 9am!

[< <Samson> >]

I can just imagine you rolling your eyes, finger snapping in the air as you say that LOL!!

This is weird - you def got the eye rolling thing

Finger snapping - sometimes

But, yeah - re-eval your diet a bit. Don't stress, you'll be good - it's not the destination, it's the journey(for reals)

Aight, I'm going to sleep - I'm starting to sound like some super trainer weirdo.

[workinprogress21]

700-800 calories a day is basically starvation. Get a different type of protein powder with more calories, or throw in some fruits/nuts/natty PB into your shakes.

[tarmyg]

For how long have you been eating like this?

How long have you been stagnant?

I have hard time believing the 700-800 calories/day. No way anyone can eat that low and not be super hungry unless something is really off. Are you up to date on blood checks and such?

[GirlyGymRat]

7am- 1scoop protein shake w/ H2O, 1 packet of low sugar instant oatmeal, 1 tbl spoon of instant coffee, 1 teaspoon cinnamon, 1 teaspoon natural fiber. 9am- 11am Gym Time 11am- post workout shake, 1 scoop protein & H2O 1pmish- (and this is where I struggle cause I'm usually not hungry just yet and I can't eat it all) 4-6 oz chicken, 1 cup cooked white rice, 1/2 up broccoli or asparagus 3pm- 2-3 plain rice cakes w/ almond butter 6pm- 1 serving cottage cheese. (I don't do too well here either cause cottage cheese is just nasty, lol) Sorry it took me a while to post this. Kids decided to act up as I was trying to enter all my info.

What about replacing the cottage cheese with Greek yogurt. I love the dannon 2x protein with fruit. It's very good IMHo.

Your taking in too few calories so your body is going to hang onto everything! I suggest you throw in a cheat meal once a week and make it a good one in addition to slowly increasing calories as was widely suggested. You can do this by adding a decent dinner of lean meat and vegetables. If possible, replace the protein shake after workout with a lunch of lean protein, sweet potato and salad.

The rice cakes and almond butter appear to be filler food because you are not chewing much food after the workout thru the end of your day.

You may wish to add the cottage cheese in the am shake. Seriously you won't even know it's cottage cheese when blended

My doctor doesn't like for me to be below 1200 cal for a cut and he happens to specialize in diabetes and weight management.

[GirlyGymRat]

As for my goals: short term- drop to 20% bf (currently 31%) long term- Victoria's Secret model LOL! Just kidding....that would take a miracle and a half. Not sure where I would find the half ? But seriously, long term goal: compete later this year, for the first time ever! July if possible. October for sure!

Nice goals! an achievable goal to a date!

[saymass003]

Oh no you didn't - you ain't swellin' if you ain't eatin' eggs < lol


It could be done without eggs - but, it's a bit difficult. Dairy is fair, but in moderation or it can give off a bit of bloat.

What else - hmmmmm, shit I'd die without eggs or egg beaters


GL
- you'll be aight

I don't eat eggs. I never have. I grew up on a farm and it was my job to get the eggs from the hen house. YUCK!!

OP, I used to eat just like you and I wondered why no matter how hard I worked out I couldn't lose any fat or gain any muscle. My husband kept telling me I have to eat. I started weekly adding 20 carbs and 20 grams of protein to my daily meals. When I started my first cycle(Sept) I was eating 153 grams of protein 153 grams of carbs and 32 grams of fat. Its not easy and it takes time but you can work your way up to eating more.

[Juced_porkchop]

Is it possible to eat too lean??

Trying to drop the bf% and increase lean body mass. Was told I was eating too lean, which baffled me.

Thoughts, comments, concerns??

dont avoid fats. avoid simple carbs. med to high fat and high protein and med-lower carbs is the way to go. add healthy fats to everything. i drench my food in fresh olive oil or sesame seed oil all I can ( of course watch cals in general when cutting) and you will feel full longer, help gains and fatloss.

research "carb cycling for fatloss" too imo

[Juced_porkchop]

I don't eat eggs. I never have. I grew up on a farm and it was my job to get the eggs from the hen house. YUCK!!

OP, I used to eat just like you and I wondered why no matter how hard I worked out I couldn't lose any fat or gain any muscle. My husband kept telling me I have to eat. I started weekly adding 20 carbs and 20 grams of protein to my daily meals. When I started my first cycle(Sept) I was eating 153 grams of protein 153 grams of carbs and 32 grams of fat. Its not easy and it takes time but you can work your way up to eating more.

I dont eat eggs myself... if its in a cake what ever... but to just have eggs... no thanks... then again I dont eat fish or meat so im a black sheep here lol

[Juced_porkchop]

I'm told I need to eat between 1500- 1800 cal per day. I'm lucky if I can eat 700-800 cal per day!! It's just too much food and I don't know how to make up for the cals I'm lacking.

1tbs peanutbutter is like 100cal. google "calorie dense food" that will help.

ad olive oil to shakes and food.

[< <Samson> >]

ad olive oil to shakes

Oh no, lol

Diets are very people specific - just because I like it, doesn't mean anyone else will or the other way around

Just takes time - the processed crap just don't work, it needs to be whole something - depending on what you like

[gbrice75]

Seems like this has already been answered - but yes, you can absolutely eat too little, and the consequences over time can be disasterous. Lowered metabolic rate, less efficient fat burning/more efficient fat storage, and hormonal issues just for starters.

As mentioned previously, if you're having a hard time consuming enough food, supplement with shakes or something else you find easy to get down. Start slowly though, and taper up. Jumping from 800 to 1800 calories overnight will probably lead to digestive issues, discomfort at the very least.

My .02

[GirlyGymRat]

700-800 calories a day is basically starvation. Get a different type of protein powder with more calories, or throw in some fruits/nuts/natty PB into your shakes.

I have only consumed 530 cal so far today and I just finished an hour spin class. I am just getting hungry.

[GirlyGymRat]

dont avoid fats. avoid simple carbs. med to high fat and high protein and med-lower carbs is the way to go. add healthy fats to everything. i drench my food in fresh olive oil or sesame seed oil all I can ( of course watch cals in general when cutting) and you will feel full longer, help gains and fatloss. research "carb cycling for fatloss" too imo

I am dabbling with paleo and its focus is low carb higher healthy fat. It's an adjustment to my thinking. Still trying to wrap my head around it

Adding healthy fat is super easy. Calories add up fast and do feel sated.

[Coco C.]

Thank you sooo much for all the feedback and advise!
I hadn't had a chance to log on today and was surprised to find so many great ideas and things to consider.

Cottage cheese in my shake is genius!
Fresh olive oil has been added to my shopping list.
Increasing carbs slowly and adding healthy fats is on my To Do List.

[kesikat]

7am- 1scoop protein shake w/ H2O, 1 packet of low sugar instant oatmeal, 1 tbl spoon of instant coffee, 1 teaspoon cinnamon, 1 teaspoon natural fiber.

9am- 11am Gym Time

11am- post workout shake, 1 scoop protein & H2O

1pmish- (and this is where I struggle cause I'm usually not hungry just yet and I can't eat it all)
4-6 oz chicken, 1 cup cooked white rice, 1/2 up broccoli or asparagus

3pm- 2-3 plain rice cakes w/ almond butter

6pm- 1 serving cottage cheese. (I don't do too well here either cause cottage cheese is just nasty, lol)

Sorry it took me a while to post this. Kids decided to act up as I was trying to enter all my info.

Try adding tuna with the cottage cheese. MMMMM so good

[kesikat]

Some solid advice on here that I'm going to take up on as well. Although I have no problem eating 2k cals a day! I can eat endless amounts of hard boiled eggs or eggs in general, I"m addicted ha =)

[< <Samson> >]

I can eat endless amounts of hard boiled eggs or eggs in general, I"m addicted ha =)

Same hur

Just the exhaust is borderline toxic. Lol

[Coco C.]

Same hur Just the exhaust is borderline toxic. Lol

TMI buddy! LMAO!!!

[zempey]

I would lose the rice cakes, they are just filler, and replace the processed oatmeal with whole oats and add flavor to that. Lots of good advice in here, you should be able to get back on track pretty easy now. Good luck.

[Coco C.]

I would lose the rice cakes, they are just filler, and replace the processed oatmeal with whole oats and add flavor to that. Lots of good advice in here, you should be able to get back on track pretty easy now. Good luck.

I have no problem dropping the rice cakes. It's like eating cardboard, hence the almond butter.

Is this what you mean by whole oats??

[zempey]

Those are better than the packets, I use the old fashion I think they are called, the oats are bigger than the quick, but those will do.

[< <Samson> >]

I said borderline - geez


I do straight Quaker oats dry in all of my shakes - one cup a day min

[zempey]

I mix 2/3 cup oats with 50/50 almond milk/water in a bowl and microwave for 3:45. I then add a tablespoon of P28 protein peanut butter, handful of mixed nuts, dried cranberries, frozen fruit, and cinnamon. This with 2 or 3 fried eggs is my breakfast almost everyday.

[Juced_porkchop]

I said borderline - geez


I do straight Quaker oats dry in all of my shakes - one cup a day min

I add steel cut oats in blender to my protein/fruit smoothy.. yUMM!!!
good stuff. I got sick of eating it out of a bowl... I rather blend it and drink it. same thing mostly. and ill add some nut butter or other fat to it .