i'm a guy and i only take in 500-600 calories a day...is this bad?

Question

i'm a 20 year old dude and i'm about 5'10 i weigh about 145. I used to work out religiously and stopped for about a year and have lost all my muscle mass. I just joined a gym again and I'm gonna start goin tomorrow. I gained some weight in my stomach and my 6 pack is now hidden by some fat. Lately i've been eating Yoplait lights yogurts and only 2 a day and at night eating a salad with dressing. I figure i'm takin in only about 600 calories a day because the yogurts are only 100 each. My stomach is getting flatter but i weighed myself and i've been on this diet for like 2 weeks and i have only lost half a pound. I drink water religiously and drink nothing but water, no soda, no juice, nothing wit sugar. I thought I would have lost more weight by now. Am I doin somethin wrong? Can someone help me? I feel guilty when I eat anything wit more than 100 calories so i won't eat it. My buddy told me about starvation mode ur body goes into? Is this true? Someone help me out

Answer 1

Woah! You need to triple that at least. If you're working out than you're only taking in no more than a fifth of what you really need.

Before giving you a solution, I want to tell you why this is bad:

You body starves when it does not consume enough macronutrients (food). When your body is starving itself, it will undergo metabolic strees. metabolic stress will cause an over stimulation of a maintenance hormone called cortisol. Too much cortisol will cause your body to store fat.

If cortisol is causing fat storage, it needs to take nutrients for this fat, starting with your 500 calories and finishing with muscle tissue. That's right, starving yourself will in the long run only cause your body to catabolize itself, eating it's own muscle tissue and converting it into fat.

You lose weight but certainly not the good kind. The solution?

A 20 yr old 5'10 145 lb.... that's my best friend (and my first client/test subject).

You could probably work up to the 160s and be about the same size but look much better- alot better!

What you need to first is get your metabolism back on track. Take a week off from the gym and increse your caloric consumption from 200 to 400 more calories a day, untill you get to 2000 (or within 200 of that). Go back to the gym. Exercise each muscle group at least twice for weights 2 or 3 times a week. For now, you're only gonna do cardio twice a week because of the shock you put on your metabolism. After two weeks back at the gym, you can bring that up gradually from 3 times and later on all the way up to6 (but no more), and try to keep it under an hour (but at least 20 min.)

As for eating... You want to keep it no less than 2000 (make that your target). The best and most healthy way to do this is to eat 5 to 7 small meals/snacks a day that all total up to about 2000. Ratio this properly: 40% carbohydrates, 30% protein, and 30% fat.

Try to make each meal lets say 2 carbs (perhaps a fruit and a vegi or some whole grain and vegis...). Avoid sugar (unless naturally occuring) You want alot of good fats (unsaturated, mono, poly, etc.) and avoid trans fats and any more that 8% of saturated on one serving. (the easy trick is to check for low trans fat or cholestorol).

If you are drastically losing weight, you need to increase the calories (especially if you're only 145). After about a month of this, you need to start monitoring your weight gains and losses. If you are gaining to much weight (as in fat, not muscle), you should decrease your diet from 100 to 350 calories. Do the opposite if your are losing too much weight (that is in a loss of muscle mass, not fat). This can be more accurately monitored by checking your fat levels with a body mass indicator. Check this every other week and once you get the hang of it every week will do.

I hope all works out well for you. i just got done saying the same hing at work to who knows how many people and then later on with 3 co-workers at a restaraunt that I serve at.

Answer 2

Dude, you don't know what you're doing to yourself. Eat, eat, eat!!! Just make sure it's healthy food, and work vigorously in the gym. Why do you feel guilty about food? It's sooo vital to your health! If you go to the gym eating 600 calories, you will be so tired and worn down when you get out you'll never want to go back. Start eating more, and then after you've done that for about a week, start going to the gym and work your way up slowly. At 600 calories per day, it is very likely that all your muscles, including your heart, would shrivel under the stress of a moderate workout. I had your attitude at one time (but not as extreme), for about a year during high school. I wouldn't be surprised if I stunted my growth a little! So be sure to eat enough! I'm not saying become a fat slob, but you definitely need to eat at least about 2000 calories, and probably more if you work out. Good luck!

Answer 3

My gosh, you probably have the raunchiest smelling gas by now! haha...That's way too much yogurt there, and not enough protein. Yes, your body is trying to hang on to what it has because you are not feeding it properly. You also need to change your mindset about this "I feel guilty if I eat more than 100 calories". Your body NEEDS more than that per meal, because you're a 5'10" 145 lb guy who's exercising. Increase your lean proteins; chicken, fish, nuts, avocados, etc. to build muscle. You'll still need some carbs to balance out your diet and keep your brain thinking clearly, so eat fresh fruits and vegetables, with the occasional yogurt. Try to stay away from refined starches like pasta, bread, etc. Finally, drink plenty of water (not too many sports drinks...they have a lot of sodium that makes you retain water). Good luck!

Answer 4

U need to eat more and exercise more. For me i eeat anything i want and workout about 2 hrs a week or so doing just fine. I gained weight from not working out all i did was start working out like i used to u should be fine. And even though instant is nice, its not practical, took me 2 weeks to lose weight i believe. I take kickboxing, mostly cardio. And yes ur body does do that. The reommended walking or steps per day is 3 miles or 10,000 steps. start w/ that, or ease in to ur old work out plan. Dont feel bad about it, relax, stress also causes weight gain. If u get mad at someone use the adrenelin to workout. Hope this helps and good luck.

Answer 5

Sometimes the weight changes do not necessary associate with fat loss.

The slight decrease in your body weight may indicate something better: you are losing fat but gaining muscle. As muscle are with higher density than fat, it is normal for someone trying to lose weight by hitting the gym to gain weight. Hydration of muscle cell could also suggest the reason that you experience little weight decrease. This is normal as your muscle cell expand due to active usage and absorb water.

That is, you are in fact, gaining muscle.

The only way to find this out is to get on a machine that monitor your body fat percentage.

A normal adult needs around 2000 calories everyday for normal body function and daily activities, and if you are working out, that could means that you need more than that.

If you continue this starvation, you will end up losing muscle, as the body will draw out the protein (amino acids) and carbohydrate from your muscle as fuel for energy.

If you really concern with your weight and need to proceed with the starvation, i would suggest you take some carbohydrate within 30 minutes before and after each workout. That way, your body would have enough energy for the activity and recovery from your food, minimize the possibility of losing your muscle.

Answer 6

You definately have to eat more. You are going back to the Gym, great, there should be someone there who can give you some advise. Your friend is right on about "starvation mode' With less caloric intake your metabolism slows down to preserve your fat tissue.

Answer 7

when the average person takes in four times what you are
YES thats BAD you need to be eating more
dont eat likeburgers to lose weight or anything but you need to eat like pastas, red meats, poultry, fish ,and eggs.
this will help you and you NEED MORE CALORIES

skinnyas'sboy

Answer 8

YES u need to intake at leat 2.000

Answer 9

5'10....145.....You must be super skinny......Eat more