Hey, so I've asked many questions before, but I am seriously concerned with how my nutrition has been, what has happened (IMO) because of it, and I am wondering if anyone can help me.
I currently am doing WS4SB, a strength/muscle building routine, with workouts 4x a week, and then I do a day of HIIT, and some yoga. I don't walk much, but I'm trying to increase my steady-state slow cardio through walks, biking, and other activities like that.
I'm 17, male, 113lbs, 5'7" ( I know)
I find that I'm eating around 2400 calories, and 200-220 grams of protein, nearly every day. I also have been feeling tired throughout the day, and for some reason, my left arm has started to get a numb, tingly feeling in my pinky and ring finger, as though it's asleep, and I don't know why.
I really want to just eat in a more relaxed, natural way, when I'm hungry, of paleo foods, and once in a while if it's an option, I may cheat(though I feel like it would probably make me feel crappy physically after not eating any un-approved foods for over a year)
However, right now I still track my calories/macros with myfitnesspal, only because I'm afraid I won't eat enough, and will lose weight, as I tried a 3 day period of no tracking, and I ended up eating far less than I ususally did... I ate when hungry, but it was just less food overall....
What would any people advise in regards to protein, as well as trying to eat in a way that will benifit body comp, but also be more relaxed? I currently eat starchy carbs, about 100 g or so of sweet potato and some raspberries(usually 1/3-1 cup) in my breakfast after weight training workouts, and then the rest of the time I don't eat any starch/dense carb sources. I get a lot of fat, around 110 grams a day as well. I know personally that I've felt better eating around 145 grams of carbs a day(total) on workout days, with around 75 on days I rest or do yoga/HIIT.
Should I eat less protein, and more carbs? and also, would it make more sense to eat low carb throughout the week(I wouldn't track, I just wouldn't eat fruit/starch for 3 days or so) and then have a day of carb-focused eating, OR, is it better to approach it as a more TKD manner, and eat a minor amount of carbs on ALL the days I workout, and just stick them in my post workout meal?
Thanks, and I know my comments about diet and wanting to be more natural seem contradictory, but I think that I could be WAY more relaxed and natural about my eating(not weighing/measuring crap) but still be smart in order to get the optimal results for my body(IE, playing with carb/protein/fat amounts, generally, and especially in regards to carb consumption.)
EDITED: The lifestyle advice is really the most important part, I would love to recieve any help or suggestions with that.. thanks!
Also: Just in case this changes any of the advice being offered, I had EXTREMELY low testosterone, and fairly low T-3 levels about 2 months ago when they were tested, since then I've tried taking adaptogenic supplements given to me by a naturopath (Botanabol, Nightgain, and Maca-OG) in conjunction with bi-weekly testosterone injections.
Given the instance of lowered T-3, and the fact I eat a lot of cruciferous vegetables(1-2 servings per day always) is it something to consider decreasing my crucifer consumption?
Given my Low T is eating a lower carbohydrate intake a smart idea, or does it make that idea even worse? I only ask because it was my understanding that Low-T causes your body to generally process carbs worse, essentially giving you insulin resistance. Also, if my T is low(I haven't had it checked in a while, and I'm scheduled to in the near future) is it even a logical thing for me to be attempting to build muscle tissue in the first place?
asked byJdoane (88)
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on July 31, 2013
at 08:06 PM
High protein, low carbohydrates diets tend to raise cortisol: http://paleohacks.com/questions/144817/fighting-cortisol-and-high-carb-breakfasts/144823#144823
They also tend to lower testosterone: http://paleohacks.com/questions/196905/incredibly-low-t-at-22/196913#196913
And they often support weight loss even when food is consumed freely: http://nusi.wpengine.com/wp-content/uploads/2012/09/Summary-of-Diet-Studies-Condensed.pdf
I would think you'd want to avoid higher cortisol, lower testosterone, and less appetite, so I recommend increasing carbs. I'm a younger, skinny guy and when I was eating like you at 20 that was the best advice I received. Start eating higher sugar fruits (berries are fine, but bit low calorie) and starchy vegetables (good ol' regular potatoes are my favorite). That's the most important thing to try in my opinion, timing and counting anything just seems superfluous.
on August 01, 2013
at 02:05 PM
Yes, you want less protein than that for sure. Much more than (almost twice) 1g per pound bodyweight won't be at all useful and, as others have noted, will probably make you feel stressed and tired.
And yes, more carbs. You can easily afford more given that you are intensely working out most days. If you feel the desire to restrict carbs in some sense, just eat carbs ad libitum after your workout. If you are just eating meat and as much carbohydrate+fat as you like, eating should be pretty intuitive- no need to worry about ratios and it should be pretty easy to not lose weight.
If you are finding that you are exercising a lot and you have no inclination to eat enough, such that you're losing weight, it may well be that you're overtraining. If you're working out intensely 5 days a week (4 days +1 day HIIT) then you don't have much time for rest
on January 15, 2015
at 12:19 AM
TBH this sounds like budding orthorexia.
on July 31, 2013
at 08:20 PM
You need to be careful with that advise, while high protein low carb diets can lower Testosterone it depends on where that protein is coming from. If it is from high fat sources like meats and fish then that statment is wrong because high fat diets increase testosterone.
If you looking to gain weight than you need to include more fatty proteins especially if you are looking to increase body mass with lean muscle. Sounds like you are getting enough carbs but I wouldn't hesitate to include some sweet potatoes and melons into your diet. I think watermelon is one of the best melons due to it's low sugar content and great ability to replenish the body after a workout. Coconut water is also an excellent choice for consumption after a hard workout.