1

votes

Am I undereating?

Commented on February 15, 2012
Created February 14, 2012 at 5:26 AM

Stats: 5' 9'', 150 lbs, 22 years of age, Taiwanese, estimated ~15% body fat, standing most of the day/ moving around (lab work), good amount of slow moving activity everyday + 2 days per week of dance (but not crazy glycogen depleting, sometimes its kinda lazy) + 2 days per week of some weights (but not super heavy). Rarely am sore, or feel like I really "worked out." Sleep quality variable, but consistent 7-8 hrs a night.

Example day:

Breakfast/Lunch:

4 eggs, 4 rashers of thick pork belly. 1.5 tbsp of butter.

Some konacha green tea here and there.

Dinner:

Around 10 o.z. grass fed beef/some sort of meat, fat included.

1.5 cups of snow peas

1 small/medium sweet potato

2.5-3 tbsp of fat, used to cook in or eat with (usually tallow/butter.)

Eating enough? Sometimes I feel my back gets really tired/sore...around the adrenal gland area...could this be posture or fatigue, or...?

Bfa1c9eacfc94a1b62f3a39b574480c6

(3700)

on February 15, 2012
at 08:07 PM

I see. I guess the mirror isn't really a reliable indicator...

32f5749fa6cf7adbeb0b0b031ba82b46

(41757)

on February 14, 2012
at 09:06 PM

15% can vary quite a bit I guess. Or maybe you're a little on the low side of 15% and I'm a bit on the high side. I don't have accurate measurements myself, just single point skin fold that I track for my own curiousity.

Bfa1c9eacfc94a1b62f3a39b574480c6

(3700)

on February 14, 2012
at 07:07 PM

Yeah, I should've just used fitday or something too. Thanks for this.

Bfa1c9eacfc94a1b62f3a39b574480c6

(3700)

on February 14, 2012
at 07:07 PM

Really? I'm not ripped by any means, but I am pretty lean, imo, I have a 4-6 pack depending on sleep and stress...perhaps I need to work out HARD to get to the most lean? I've always had my diet in check.

Bfa1c9eacfc94a1b62f3a39b574480c6

(3700)

on February 14, 2012
at 07:06 PM

I'm surprised. I didn't realize it, but I guess my example meal was skinny on vegetables (yesterday at least.) Usually I have 4-5 cups of some sort of combination of delicious vegetables per day. But I still may have deficiencies. Time to eat up tonight on some serious greens...

Bfa1c9eacfc94a1b62f3a39b574480c6

(3700)

on February 14, 2012
at 07:04 PM

I'm standing all day. No hunched over work. Although I do catch myself tensing my shoulders sometimes...

Bfa1c9eacfc94a1b62f3a39b574480c6

(3700)

on February 14, 2012
at 08:27 AM

Depending on the time of day I decide to eat the eggs and bacon, its breakfast or lunch. one meal, just once.

535fafe8afe6923870905c707c4f4454

(720)

on February 14, 2012
at 08:22 AM

Just to clarify.. 2 meals a day? or is Lunch a repeat of breakfast?

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4 Answers

best answer

0
Febcfb45a6bec019a69101cfa8104d30

(463)

on February 14, 2012
at 03:17 PM

Based on my imperfect calculations (I don't know the exact stats for a rasher of thick pork belly, so I substituted two pork chops to equal the 4 rashers), you should be getting around 2000 calories a day. My height and weight are similar to yours, but I'd be ravenous with that few calories. However, it seems to fall within normal ranges.

If this is what you eat every day, it looks like you may be experiencing some nutrient deficiencies, as follows:

B12: 86% of RDA; Vitamin C: 86%; Folate: 65%; Vitamin E: 24%; Calcium: 33%; Copper: 59%; Magnesium: 66%; Potassium: 76%.

Omega 3-to-6 ratio looks good, assuming the beef is grass-fed; plenty of protein; but your mineral ratios are a little out of whack. Too much phosphorous for your calcium (the ratio you have is Cal:Phos .1:1).

It's quite conceivable that your nutrient deficiencies could be having deleterious effects, although their impact is probably mitigated due to your age. Also, I should note that your diet seems to have few anti-inflammatory foods (herbs and greens, among other vegetables). My own joints (not back, but knee, shoulders, and wrists) seem to act up when I don't eat many of these.

Bfa1c9eacfc94a1b62f3a39b574480c6

(3700)

on February 14, 2012
at 07:07 PM

Yeah, I should've just used fitday or something too. Thanks for this.

Bfa1c9eacfc94a1b62f3a39b574480c6

(3700)

on February 14, 2012
at 07:06 PM

I'm surprised. I didn't realize it, but I guess my example meal was skinny on vegetables (yesterday at least.) Usually I have 4-5 cups of some sort of combination of delicious vegetables per day. But I still may have deficiencies. Time to eat up tonight on some serious greens...

0
32f5749fa6cf7adbeb0b0b031ba82b46

(41757)

on February 14, 2012
at 04:21 PM

I'm around the same stats as you 5'9, 150, 15% and eat around that amount of food. Tracking stats, I'm a little light on calories most days, but my micronutrients are good, protein adequate, and fat ratios good. I'm perhaps a little more plant-based than you are. And it might be a little on the light side, but that's not the worst thing to be doing. At 15%, there's still room to lean out.

Bfa1c9eacfc94a1b62f3a39b574480c6

(3700)

on February 14, 2012
at 07:07 PM

Really? I'm not ripped by any means, but I am pretty lean, imo, I have a 4-6 pack depending on sleep and stress...perhaps I need to work out HARD to get to the most lean? I've always had my diet in check.

32f5749fa6cf7adbeb0b0b031ba82b46

(41757)

on February 14, 2012
at 09:06 PM

15% can vary quite a bit I guess. Or maybe you're a little on the low side of 15% and I'm a bit on the high side. I don't have accurate measurements myself, just single point skin fold that I track for my own curiousity.

Bfa1c9eacfc94a1b62f3a39b574480c6

(3700)

on February 15, 2012
at 08:07 PM

I see. I guess the mirror isn't really a reliable indicator...

0
3846a3b61bc9051e4baebdef62e58c52

(18635)

on February 14, 2012
at 01:36 PM

Back sore is much more likely postural as your probably hunching over your lab work all day.

Bfa1c9eacfc94a1b62f3a39b574480c6

(3700)

on February 14, 2012
at 07:04 PM

I'm standing all day. No hunched over work. Although I do catch myself tensing my shoulders sometimes...

0
1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on February 14, 2012
at 06:16 AM

It sure looks like a solid amount of food. Your breakfast is for sure enough food. You might try crono-meter to see what the calorie intake is.

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