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circusgirl
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The main thing Nessa, is NOT to worry if at first you put a few pounds on rather quickly. It's unavoidable if you haven't been eating much for a long time. After a few weeks it should settle down.
Try spatts diet maybe to start? This would be a fat loss diet for most BUT you are looking to increase cals by eating normally rather than bulking like a BBer yet. Lots of protein in there. The main problem you are going to have is the feeling of loss of control as your bodyweight rises due to LBM. Remember, it's muscle, not fat. The bodybuilding diet is handy as it will allow you to strictly control your food intake, but in a healthy way. Prepare your meals the night before, and eat every few hours - once you feel ravenously hungry, it's too late, your blood sugar has dropped and you will have cravings.
Eat 6 times a day. Every time you skip a meal, your metabolism drops, so you burn fewer cals than you would otherwise. If you eat "too much" one day, don't cut back by eating less the next - that tends to cause carb cravings which used to cause binge eating disorder in me and maybe builimia in those with bulimia.
I worry about weight more like a regular girl than someone with an ED but it's taken a LOT for me to look at bf% rather than scale weight as the barometer of health. Remember, a gain in LBM is also a reduction in bf%.
For a good heavy lifting BB program check out Krista's website at www.stumptuous.com/weights.html, her site is geared at beginners in free weights, especially women. A fitrness isntructor you probably know most of the stuff on there alreadybut she has some good starter programs. Don't overtrain - you gain LBM when eating and resting, not actually when training, remember....
Try spatts diet maybe to start? This would be a fat loss diet for most BUT you are looking to increase cals by eating normally rather than bulking like a BBer yet. Lots of protein in there. The main problem you are going to have is the feeling of loss of control as your bodyweight rises due to LBM. Remember, it's muscle, not fat. The bodybuilding diet is handy as it will allow you to strictly control your food intake, but in a healthy way. Prepare your meals the night before, and eat every few hours - once you feel ravenously hungry, it's too late, your blood sugar has dropped and you will have cravings.
Eat 6 times a day. Every time you skip a meal, your metabolism drops, so you burn fewer cals than you would otherwise. If you eat "too much" one day, don't cut back by eating less the next - that tends to cause carb cravings which used to cause binge eating disorder in me and maybe builimia in those with bulimia.
I worry about weight more like a regular girl than someone with an ED but it's taken a LOT for me to look at bf% rather than scale weight as the barometer of health. Remember, a gain in LBM is also a reduction in bf%.
For a good heavy lifting BB program check out Krista's website at www.stumptuous.com/weights.html, her site is geared at beginners in free weights, especially women. A fitrness isntructor you probably know most of the stuff on there alreadybut she has some good starter programs. Don't overtrain - you gain LBM when eating and resting, not actually when training, remember....
.) It encourages me to train harder, because I want to see my weight/reps improve from week to week. It also will alert me to possible overtraining/lack of nutrients, if my numbers start stagnating.
