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Group: Specific Diets & Nutrition

maintaining new wt

slbuzolich Posts: 4 Joined: 2006/02/20	2006/04/19, 04:45 AM hello. i have achieved my wt loss goal and am big into strength training and caridio to keep lean and toned. i sacrificed energy on my diet (1200cal) in order to speed wt loss and it worked but now that im almost underwt by BMI standards i need to learn how to maintain my wt (4ft 11 wt 92-94lbs) but i need more energy and want to up my cal intake but have a death fear of gaining wt now. i run 30-32 mi/wk and lift 4 times a week (im a marine so we workout alot). i was on a high protein/low carb diet and suspect i dont have enough carbs - but again scared of adding them back since my diet was so successfull. thanks for any help doc
lilbee99 Posts: 25 Joined: 2006/04/15	2006/04/26, 08:25 PM Ok, i see ur deal, your exercise routine is fine and it seems like ur doing well with everything but to increase your carb intake you need to add more vegetables, fish, chicken, etc to your diet but elliminate fruits, any kind of breads, dairy, and of course all sorts of sweets. Take all your vitamins and every morning you need to consume a protein shake! i reccommend the 100% Whey powder, that comes in many flavor choices. I hope this helps you out. Good luck in all! -------------- Lily
lilbee99 Posts: 25 Joined: 2006/04/15	2006/04/26, 08:30 PM ============ Quoting from lilbee99: Ok, i see ur deal, your exercise routine is fine and it seems like ur doing well with everything but to increase your carb intake you need to add more vegetables, fish, chicken, etc to your diet but elliminate fruits, any kind of breads, dairy, and of course all sorts of sweets. Take all your vitamins and every morning you need to consume a protein shake! i reccommend the 100% Whey powder, that comes in many flavor choices. I hope this helps you out. Good luck in all! Oh yes, to keep ur weight where u want it, you need to burn more than u consume, and keep ur 5 small meals a day diet consisting of (the foods i listed above) trust me, it will work this way. ============= -------------- Lily
Mojo_67 Posts: 1,299 Joined: 2003/09/23	2006/04/26, 08:50 PM Wasn't aware fish and chicken were sources of carbs. Bottom line is, don't be afraid of carbs, keeping them low is fine but make sure you place them thru-out your day when you need them the most is what is key. If you do stay low-carb, up your good fats to compensate for the lower carbs. -------------- She sits and wonders why.....no more.
slbuzolich Posts: 4 Joined: 2006/02/20	2006/04/27, 06:21 AM appreciate the input! ive been slowly upping my calories and adding whole grain carbs earlier in the day after i run and before/after workouts. it's weird but i feel even hungrier but the scale isnt moving so i guess ill keep working on it. about how many calories do you think i should be consuming - every calculator i look at has a different average. like i said, i run 30-32miles/week and strength train 4-5 (about an hour each session). thanks again
bb1fit Posts: 11,105 Joined: 2001/06/30	2006/04/27, 06:25 AM Maintaining weight is simply a matter of energy intake=energy output. This will keep weight where you are. Simply change your macros from whatever %'s you are at now in carbs up a bit and drop something else down, like fats. -------------- Strength and Honor!