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* Fad diets of any kind * The use of diet pills and/or weight-loss supplements * Extreme calorie reduction or starvation diets * The elimination of entire food groups * Losing more than 2 pounds per week (However, individuals who are more than 100 pounds overweight may safely lose up to 1% of their body weight per week with our program.)
SparkPeople DOES Recommend:
* Establishing realistic and management healthy lifestyle habits * Calorie counting and food tracking/journaling * A balanced diet and moderation (no foods or food groups are off limits) * Regular exercise that includes cardiovascular activity, along with strength and flexibility training * Losing weight at a slow and sustainable rate—no more than 2 pounds per week (or up to 1% of body weight per week for people who are more than 100 pounds overweight) * Eating at least 5 servings of fruits and vegetables per day * Using measurements besides the scale to track weight loss * Getting support from our positive Community of members and experts * Taking a multivitamin/mineral supplement (especially for people who follow calorie-restricted diets for weight loss)
Please refer to this article to help you learn healthy eating principles for growing, developing teens.
my basic stats: 17 years old, male, 5'9", 107-110 lbs. when I first wake up in the morning.
Back in April of 2012, I weighed 125 and was 5'7. Since then I have lost weight because of my extreme diets and over-exercising. I have developed a strained relationship with food. I want to start gaining some mass because I am incredibly small and want to be a bit bigger. According to my BMI, I am underweight and need to gain weight- not just muscle. I figure since I need to gain weight, I should focus on gaining muscle.
Exercise: I lift weights 3-4 times per week at the gym for 45-60 minutes per session. On lifting days, I also the elliptical for about an hour. On non-lifting days, I run on the elliptical for about 2 hours. Sometimes I'll instead run on the treadmill or do the stationary bike. I average 1-3 hours of cardio a day.
Nutrition: I eat about 200 grams of protein a day. I eat plenty of fresh green vegetables and lots of fruit. I don't eat junk food. I eat lots of whole grain.
My general nutrition (macros) is not my concern. My concern is calories. How many do I need a day?
I used online calculators to find my BMR which is 1500 kcals. I factor in my walking around school and other various factors like that and arrive at 2000. After adding in my desired 500 calorie surplus, I'm at 2500. I then add in my cardio calories and I sit at about 3000 calories a day.
Is this enough calories? I usually find myself hungry even after eating all of this food. I wonder if it's all the cardio that I do. I don't think I'll give up my cardio because I love it too much but I'm also afraid of overeating. Will my body adjust to this number of calories and the hunger pangs will stop? I measure out all of my food very carefully so I am very sure I am actually eating this many calories a day.
Any advice is greatly appreciated. If you have any recommendations on how many calories a day I should eat, that would be great. Thanks. If you have any questions for me, just ask.