I need help
Okay, this is going to be a longer post so if you're willing to help please keep reading :) about a year and a half ago i started working out. I was always pretty thin and i wanted to gain some muscle. This lasted for about six months. The results were showing and it was all going well. Then one day, as i was going through some motivational pictures online i saw a few pictures of victoria's secret models. You can already guess where this is leading. I was stupid enough to want to become like them so i started to eat less. And less. My calorie intake dropped from 2500 cals a day to 800. And that lasted for 6 months. I lost too much weight and weighed 98lbs (44.5kg). Btw i'm 166cm tall. I had less energy, i was even depressed, it was awful. I finally realised that what i was doing was terribly wrong and stopped with practicaly starving myself. I started eating normal but i also stopped working out. Now i weigh 106lbs (48kg) and i want to gain some muscle and definition. I need help with my nutrition and workout plan. I have time to workout about 3-5 times a week. I know that what i did was stupid so please don't comment anything rude. Thank you :)
Thank you :)
Serious, long questions deserve thoughtful answers? :-)
To know if the diet is a healthful one, a person can use one of the many apps to construct a healthy eating program that satisfies the macros and micros. After we oldsters had to use the "look it up in the book" method for years, the Internet caught up and several online programs were developed. After trying several, I ended up choosing Myfitnesspal. There are others that are excellent. The program also helps me gauge what the daily calorie count should be based on age, gender, and so on. I log every food, all exercise such as skimble and tennis, and linked the app to my step counter. Each day I check my macros and micros and make adjustments so the nutrition stays on track for good health. What a body needs in calories as it ages is different than what it required years ago, but the general macros and micros don't change much except if we're trying to build muscle, or if we must adjust for illness.
:insert desired emoticon here:
Gosh....lovely....i am dazed...to digest so mch of info along sd the food i have. would need to take sm separate science digest pill. To classy for a roughneck wrestler
Renee, you have done already what is probably the hardest thing you will have to do, admitting that you had a problem. From here on out, as difficult as it may be, you're past the worst part.
I recommend looking into one or several calorie calculators that will help you eat at a modest surplus. Simply put if you consume more calories than your body burns you will gain weight. If you want to gain muscle or lean body mass then you need to pay attention to what kinds of foods you are eating. MyFitnessPal is a great way to track. There are others out there as well. There is also http://iifym.com/iifym-calculator/ which will help you figure out how to set your macronutrient levels (protein, fat, carbohydrates) to help you gain that lean mass.
Then workout and be active. The more active you are the higher your metabolism and the better your chances of reducing body fat and increasing muscle. Listen to your body. Eat mindfully. And of course keep that "I can do this" attitude that I can already sense in your initial post.
You are in control of you. You have the power to become whatever you want to be, to accomplish whatever you want to accomplish. Make it happen!