Having a hard time eating carbs...

[vla_76]

I am new to this forum. I have been browsing for a while and reading as much as I can. The information on here is so helpful. But I feel like I could use a little personalized help... I am really trying to get my nutrition in check. A little background: I have struggled with an eating disorder since my early teens and I am now 32. I work out about 5-6 times a week now--doing what I know you all think is too much cardio--about 45 minutes to an hour. But I really love running and it helps me manage stress & anxiety. I also do some weight training--free weights, machines, abs, lunges etc for about 30-40 minutes five times a week.

My diet needs help though, I know. I log EVERYTHING on fitday. It averages about 1,550 cals a day or so. Probably too low. But this part is obviously hard for me. And I tend to eat more toward to evening and less in the morning. I am trying to work on that too... Trust me, all of this (eating stuff) is a struggle for me. Also, I did very low carb for a long time, so eating healthy carbs is a struggle even though I know in y head it is important. Recently I have been adding sweet potato and chickpeas in the morning. Anyone have any tips on how (when) to add other easy to add complex carbs? I cannot do carby-carbs like oats yet--they are a big trigger for me. Right now I am good with eating protein and veggies, but the lack of complex carbs is leading me to being overly hungry and sometimes still b/ping, I think.

My height is 5'6" and my weight bounces at 128.5 to 130 right now... I have toned up a lot since finding this board and adding a lot of weight training, but I would like to tone more and drop about 8-10 pounds of fat.

Also, a big goal for me is to get my nutrition down really well so I am not ever under eating or b/ping. That is a big goal for me.

Sorry this is so long. And TIA.

 

[nefertiti]

Welcome! I gifted you with a week of free plat. Enjoy the extra features, such as use of a search engine, faster posting, and thread previews. Consider it our little welcome basket to you for joining up.

I know exactly what you are going through. I have struggled with bulimia or anorexia since my teens as well, and continually have to check myself from overdoing it in the gym and not eating enough to compensate. I still have a VERY hard time eating enough (without feeling guilt/panic/need to purge), and carbs are especially difficult for me to eat without feeling a huge amount of anxiety. I also sort of start my eating fr the day later than I should sometimes. It's a difficult balance to maintain, but please know that if you ever run into trouble, my PM box is open for you.

I have no magic solution...only that the continued support of people here help me stay on track and reach my goals in a healthy way.

What does you daily diet look like right now? What you are eating and when, how your meals are spaced...

 

[Tami Bellon]

I am new to this forum. I have been browsing for a while and reading as much as I can. The information on here is so helpful. But I feel like I could use a little personalized help... I am really trying to get my nutrition in check. A little background: I have struggled with an eating disorder since my early teens and I am now 32. I work out about 5-6 times a week now--doing what I know you all think is too much cardio--about 45 minutes to an hour. But I really love running and it helps me manage stress & anxiety. I also do some weight training--free weights, machines, abs, lunges etc for about 30-40 minutes five times a week.

My diet needs help though, I know. I log EVERYTHING on fitday. It averages about 1,550 cals a day or so. Probably too low. But this part is obviously hard for me. And I tend to eat more toward to evening and less in the morning. I am trying to work on that too... Trust me, all of this (eating stuff) is a struggle for me. Also, I did very low carb for a long time, so eating healthy carbs is a struggle even though I know in y head it is important. Recently I have been adding sweet potato and chickpeas in the morning. Anyone have any tips on how (when) to add other easy to add complex carbs? I cannot do carby-carbs like oats yet--they are a big trigger for me. Right now I am good with eating protein and veggies, but the lack of complex carbs is leading me to being overly hungry and sometimes still b/ping, I think.

My height is 5'6" and my weight bounces at 128.5 to 130 right now... I have toned up a lot since finding this board and adding a lot of weight training, but I would like to tone more and drop about 8-10 pounds of fat.

Also, a big goal for me is to get my nutrition down really well so I am not ever under eating or b/ping. That is a big goal for me.

Sorry this is so long. And TIA.

Hey, vla! Welcome to EF!

I think your caloric intake looks GREAT. I think staying there would serve you well. What are your macros for carbs, fats, proteins fitday?

Here are a few complex and fibrous carbs you can play around with:

Complex:
Oatmeal (old fashioned only)
Sweet potatoes & yams
Brown rice
Beans (kidney, black, pinto)
Whole grain & Ezekiel bread (all whole grains and sprouted grains – NOT enriched)



Fibrous:
Green leaf lettuce
Romaine
Spinach
Asparagus
Broccoli
String beans
Bell peppers
Cauliflower
Celery
Brussel sprouts

 

[vla_76]

Thank you nefertiti and Tami for those replies! That really helps...

Right now my eating schedule kind of varies, but I usually eat egg whites with one yolk and some green veggies (and sometimes sweet potato) in the morning, but not until a few hours after I get up. I have a hard time eating first thing. I do drink coffee, but just one cup and after that it's green tea and water. I will have another salad with either chicken, fish or egg white/yolk again before or after the gym, but I have been trying to do fasted cardio recently, so I have been waiting to eat until I am done working out. After the gym, I have an Isopure Zero Carb Protein drink and then about an hour or so later, I eat a salad with protein again or steamed veggies and protein. Then a few hours later I have enother protein/veggie. I always ended up getting hungrier at night, than in the AM, and will have to eat. It's always protein, but still. It is annoying.

I am not sure when is the right time to inset the complex carbs... Also, I think I am not getting enough calories in earlier in the day and that's why I get hungrier at night?

Oh, and I deal with bad insomnia too! Not fun.

 

[vla_76]

I just checked a random day on Fitday, and it breaks down like Fat: 35%, Carbs: 25%, Protein: 40% at 1,441 calories. I get my fat from egg yolk, flax seed oil, and avocado mainly.

 

[Tami Bellon]

Perfect! Leave it the way it is for a while.

You are on the right track!

Monitor yourself for a couple of weeks and see how you do. Wait - have you been doing this for a while now, or did you change it to this just recently?

 

[sbt2082]

I just checked a random day on Fitday, and it breaks down like Fat: 35%, Carbs: 25%, Protein: 40% at 1,441 calories. I get my fat from egg yolk, flax seed oil, and avocado mainly.

I also think that looks pretty good, and you are on the right track with trying to keep some balance! You could try adding in nuts or pb as a source of fat too, since they also have carbs and in your first post commented on how to work in extra carbs. If you are also having problems getting in the "carby carbs" like you said in your first post you could also try something like rice cakes since they don't necessarily feel "starchy" and could add them in post-workout. Besides that I think everyone else gave you some good options and suggestions!

 

[vla_76]

Interesting! I am semi-surprised that you guys think I am doing ok. I thought my carbs would be too low, but I am glad I'm on track.

My only concern is that eating like this (I have been doing it for a while) seems to leave me too hungry sometimes and leads me to binging and purging occasionally. I thought maybe upping my complex carbs would help in that area, so I have added a little sweet potato and chickpeas in the a.m. meal and at lunch, so maybe that will help.

Again, thanks a lot for the replies. This board is an amazing wealth of information!

 

[sbt2082]

You're welcome!! Just never be afraid to ask questions so that we can continually help you out!

Just curious, what meal is your pwo meal? Because I would be sure to try and make that one of your meals with carbs, not just in the morning and at lunch.

 

[nefertiti]

Interesting! I am semi-surprised that you guys think I am doing ok. I thought my carbs would be too low, but I am glad I'm on track.

My only concern is that eating like this (I have been doing it for a while) seems to leave me too hungry sometimes and leads me to binging and purging occasionally. I thought maybe upping my complex carbs would help in that area, so I have added a little sweet potato and chickpeas in the a.m. meal and at lunch, so maybe that will help.

Again, thanks a lot for the replies. This board is an amazing wealth of information!

Complex carbs will help some with this. High fiber food that takes a while to digest. It's one reason I love oatmeal. Your macros look good, though.

 

[Tatyana]

Try some more starchy veggies like parsnips, carrots, corn, peas.

They have more carbs but still with the fiber and veggie goodness.

A good transition food to more sweetpotatoes and starchy foods would be swede/rutabaga.

It is seriously low calorie/low carb for the amount of veggie you get with it.

I find that mashed swede/parsnips/carrots and sweet potatoe (or any combo of the previous), is absolutely YUM.

I eat a very small amount of oat/rye/buckwheat/spelt -meal in the morning with whey protein, typically around 35-45 g, you don't need to eat a huge amount.

I have found that carbs that sit well with me are baby new potatoes and beans, especially lentils.

You may have to experiment a little bit to see which carbs sit right with you.

 

[vla_76]

Thank you so much for your replies, you guys! It means a lot to me to have this support. I don't have too many people to talk to about this stuff. (Read: No one!) I work out at a VERY guy gym. It's in Hollywood and is 99% muscle-head gay men, which is actually really awesome because they are in amazing shape and give me motivation, but it's like I don't exist in that gym. I don't really have people to ask these kinds of questions to. So thanks. I'd love to have a gym where it was all super in shape women.

So, I am adding sweet potato and chickpeas so far and it is going well. I also bought some quinoa from the store, so when I am feeling like cooking something that takes a bit more time, I will try that. But that does freak me out a little more. But a while ago, sweet potato freaked me out too and now I am fine with that! Thanks for the other suggestions. I hope to add other stuff in slowly so I don't get bored of what I am eating.

One more question--should your last meal that includes complex carbs be around lunch? Or dinner? I've probably been having carbs at just two meals and not really having them later in the day, but I just wanted to check when is the last time I "can" have them during the day and still lose... Although, I assume there is probably differing opinions on this.

Ok, another question: Can anyone recommend a good book on weightlifting? I am doing machines and free weights, but I would like to learn more about it. I am finding that weights really seem to change my body the most.

TIA again.

 

[Tatyana]

Thank you so much for your replies, you guys! It means a lot to me to have this support. I don't have too many people to talk to about this stuff. (Read: No one!) I work out at a VERY guy gym. It's in Hollywood and is 99% muscle-head gay men, which is actually really awesome because they are in amazing shape and give me motivation, but it's like I don't exist in that gym. I don't really have people to ask these kinds of questions to. So thanks. I'd love to have a gym where it was all super in shape women.

So, I am adding sweet potato and chickpeas so far and it is going well. I also bought some quinoa from the store, so when I am feeling like cooking something that takes a bit more time, I will try that.

Quinoa is great, it is a primitive grain and really high in protein as far as grains go.



But that does freak me out a little more. But a while ago, sweet potato freaked me out too and now I am fine with that! Thanks for the other suggestions. I hope to add other stuff in slowly so I don't get bored of what I am eating.

One more question--should your last meal that includes complex carbs be around lunch? Or dinner?

I eat complex carbs after I train, so as I often end up training sometime between 8-10 pm at night, I eat complex carbs on those evenings.

On non-training days, I switch to fibrous carbs around 4-6 pm and add in fats like olive oil, raw nuts or seeds.



I've probably been having carbs at just two meals and not really having them later in the day, but I just wanted to check when is the last time I "can" have them during the day and still lose... Although, I assume there is probably differing opinions on this.

There is biochemical variation with this, some people find they put on more muscle and take off fat with more carbs, some with less.

I know the ratios that work best for me are 45-55% protein, 30-40% carbs and 15-25% fat.



Ok, another question: Can anyone recommend a good book on weightlifting? I am doing machines and free weights, but I would like to learn more about it. I am finding that weights really seem to change my body the most.

TIA again.

Chris Aceto Championship Bodybuilding

Stuart McRobert Weight lifting Technique or Burn Fat, Build Muscle, Look Great

Arnold's Encyclopedia of BBing is still great, his routines tend to overtraining, but it does give a great over view of all the exercises.

 

[Tami Bellon]

the fact that you train in a gay gym where you are invisible is probably a better thing for you. Trust me on that one. This way you won't get yourself trapped in your head because you aren't like this woman or that woman around you.
this is definitely a benefit!

if you are feeling hungry until your next meal try adding a little fat. The fat will slow the absorption of your meal so your body will break it down even slower. I used to do this when competing and had a suuuuuuuuuuuper stringent diet. Something as simple (and icky) as adding a tablespoon of olive oil to a meal. Yea sounds icky and hard-core but it got the job done. Lol
lol - it's especially good right off the spoon ewwwwwww

.....or you can do a few almonds or macadamia nuts for a little less gag reflex.

 

[vla_76]

Thanks you guys! Very informative. And I agree, a gay gym is a better thing for me. Plus, those guys are in shape like you would not believe... And I get to see celebs every once in a while too, which helps pass the time!

I've been wanting to post on here for a while, but I was kind of nervous, so thanks for being so welcoming. I will stick around and update on my progress...

 

[sbt2082]

One more question--should your last meal that includes complex carbs be around lunch? Or dinner? I've probably been having carbs at just two meals and not really having them later in the day, but I just wanted to check when is the last time I "can" have them during the day and still lose... Although, I assume there is probably differing opinions on this.

Glad to hear that the sweetpotatoes and chickpeas have been going well so far. I answered this question in an earlier post, but as Tatyana said I would try to keep at least one of your meals containing carbs to your pwo meal!

 

[shirlene29]

a trick I use to get fat in because I suck at it unless its super unhealthy is...
rubbing a sweet potato in in olive oil after nuking, steaming or baking it...
and make sure to eat ther skin...it gets rid of the ick factor of olive oil without cooking it and ruining its value

 

[vla_76]

I made quinoa today and ate it at two meals--one of which was PWO. It was really good and even my boyfriend liked it. (Although, he will eat pretty much anything!) I was pretty proud of myself. With each complex carb I add, I am a little hesitent at first, but if I just add a little bit at a time, I seem to do ok. It's pretty cool. And I do seem to have more energy during my workouts...? I'm not sure yet, but I think it's got to be good for me in the long run.

In terms of getting fat in, I've got that on lock. I use flax or some other healthy oil on my salads or avocado or egg yolk. I get plenty of fat!

The main thing I want to work on now is to space out my meals more during the day. I have been going too long during the main part of the day without eating because I've been trying to do fasted cardio--but I have been doing it during the mid-day. So I eat around like 11 am and then fast till 2 nutill I work out. Then by the time I get done working out it's pretty late. That's a long time without eating! Can't be good.

I know I should do fasted cardio in the AM and then have more spaced out meals during the day... But it's hard to get into that routine. I will work on it.

Here's a question for the experts: Is it bad for fat-buring cardio to not do it on an empty stomach? I'd read about fasted cardio and how much better that was, so I've been trying that...

 

[RottenWillow]

Here's a question for the experts: Is it bad for fat-buring cardio to not do it on an empty stomach? I'd read about fasted cardio and how much better that was, so I've been trying that...

Well you'll start burning stored calories as fuel more quickly doing cardio on an empty stomach, so I guess theoretically you'd need to go a bit longer to have the same effect after having eaten. Empty stomach cardio is rather catabolic though. I've never been a fan of it. I think more often than not it tends to keep women looking softer than they'd like.

I'd encourage you though to perhaps consider focusing on muscle building for a while. As little as 5-7 additional pounds of skeletal muscle will make you appear substantially harder (read: leaner), with no decrease in subcutaneous bodyfat at all. It's something we used to talk about in this forum often years ago, but doesn't really get discussed anymore. Your muscle to fat is what makes you look soft. Add a bit of beef and the difference will amaze you.

 

[Tami Bellon]

Here's a question for the experts: Is it bad for fat-buring cardio to not do it on an empty stomach? I'd read about fasted cardio and how much better that was, so I've been trying that...

30 min. HIIT cardio on empty or after weight training. You'll get about the same effect.

 

[vla_76]

Hey Tami, how long after eating do you have to wait for it to be considered fasted cardio? I think I'd heard three hours, but I am not totally sure.

Also, for HIT cardio--I usually do cycles of running on the treadmill working up to high speed. Is that ok?

 

[RottenWillow]

Hey Tami, how long after eating do you have to wait for it to be considered fasted cardio? I think I'd heard three hours, but I am not totally sure.

Ideally it's done first thing after rising so it's been 8+ hours since your last meal. That would be a truly fasting state. Three hours wouldn't be enough, but like I mentioned you wouldn't have to go much longer if you weren't fasting.

 

[sbt2082]

Hey Tami, how long after eating do you have to wait for it to be considered fasted cardio? I think I'd heard three hours, but I am not totally sure.

Also, for HIT cardio--I usually do cycles of running on the treadmill working up to high speed. Is that ok?

I'm not Tami, but I typically do my HIIT cardio after weights and then consume my next meal immediately when I am done with that.

It might be easier to do your intervals on an elliptical or arc trainer as its a little easier to change speeds (from ALL out to low intensity) faster, then it is on a treadmill where it takes a while to pick the pace up/down.

 

[vla_76]

Thanks for all the advice... The thing is, I really love running. It's my *thing*. So I'd like to keep doing it, since I really don't feel the same on the elliptical. Although I do it sometimes...

And so fasted cardio only counts if it's first thing in the morning?

And willow, I am not sure if I am understanding you correctly. You're saying fasted cardio doesn't matter as much, and I should focus on building muscle instead, right? So in your opinion I could eat before working out (cardio) and just think more about lifting... Also, you're saying I should add beef. Like what type? How much and when?

So many questions! ha ha. Ignore if this is annoying.

 

[vla_76]

So I have been sticking to around 1,500 cals a day with 37% fat, 45% protein and 18%. I've been working out about 6 days a week--running and doing weights... And while I do feel like I am getting more toned, I am not losing any weight. I can't help but be discouraged by this even though I know everyone says not to go by the scale as much... I still would like to drop a little more fat overall. Will this just take time? Or does anything stand out that I should tweak to become more lean? I try to drink green tea a couple times a day. I do not, however, take any supplements or anything. TIA.

 

[RottenWillow]

So I have been sticking to around 1,500 cals a day with 37% fat, 45% protein and 18%. I've been working out about 6 days a week--running and doing weights... And while I do feel like I am getting more toned, I am not losing any weight. I can't help but be discouraged by this even though I know everyone says not to go by the scale as much... I still would like to drop a little more fat overall. Will this just take time? Or does anything stand out that I should tweak to become more lean? I try to drink green tea a couple times a day. I do not, however, take any supplements or anything. TIA.

Despite being in very common use, the word "toned" doesn't really don't mean anything physiologically apart from muscle remaining in a slightly contracted state due to frequent vigorous exercise.If someone has been totally sedentary, their relatively slack muscles will "tone up" after just a few weightlifting workouts.

Now what I think you may be seeing when you say you believe you're getting more toned is your body is looking progressively harder. Is that correct? If that's the case, without seeing any pics, I'd say it's a pretty safe bet your body composition is changing. Your lean body mass is increasing a bit, while your subcutaneous bodyfat level is decreasing.

The scale isn't changing, but you are.

 

[Tami Bellon]

Hey Tami, how long after eating do you have to wait for it to be considered fasted cardio? I think I'd heard three hours, but I am not totally sure.

Also, for HIT cardio--I usually do cycles of running on the treadmill working up to high speed. Is that ok?

If you cannot go first thing when you wake up, 2 hours after eating is fine. I prefer do do mine after training - similar to what SBT stated.

 

[vla_76]

Thanks for the replies.

You're right RWillow. My body is changing--it is getting progressively harder, as you said. And that is progress. I'm just so use to focusing on the number on the scale and that's hard to get over.

And Tami, thanks for the advice about fasted cardio. I've actually been trying to go in the morning more often to do it in a truly fasted state. Thx.

Would it help to take a fat burner, you think?