fandomsecrets | [ SECRET POST #2384 ]

⌈ Secret Post #2384 ⌋

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Before I say anything else, this is not a bragging post. I'm actually kind of concerned about what I'm going to say might imply for me in terms of health, and none of this is meant to sound like I'm putting others down or bragging.

Used to be, I was a little on the large side, at the high end of my healthy weight (125 lbs for 58" tall), and had been there from like 16-19. But then one summer, I got sick, and lost about 15 lbs in two weeks, and another 10 in about 2 months. By the end I was probably around 100 lbs.

Not counting water retention, I have never gotten up to my highest weight again, and I'm 26 now. It doesn't matter how much, or what I eat, at some point I get sick and lose a lot more weight. I tend to lose body mass as well (ex, I had a 36" ribcage from 16-20, and then after that I got down to 34, then 32, and now I'm down to 28, and I haven't been trying to lose weight).

While it's pretty okay for weight maintenance in general, I'm actually a little concerned because I'm weaker than I was, and I've never gotten my initial strength back, and I don't feel like I have enough energy.

I can power through workouts on willpower alone, but they leave me feeling more drained than I like, and I think at least part of it is due to nutrition.

Does anyone have suggestions for the kinds of diets and foods I could use to help build and maintain energy and strength?

So, I have this really long, detailed response. Then I realized I don't want to a) sound like a know-it-all or b) give advice that could hurt someone. I'm not a frigging dietician, I just have a little more training and experience with tweaking nutrition than some.

As always, a specialist who you give explicit details would be more able to help than the anonymous reaches of the internetz. If it's an attainable option, you might look into it.

What it came down to is eat fresh food, making sure you get all the nutrients your body needs: iron, vitamin A, B12, D, calcium, fibre, fats and oils, salt, etc. Do some research to find out what the current recommendation for amounts is. (I would avoid diet/fad sites, since they'll always recommend their particular brand of strategy. Look at studies and other scholarly articles instead, but of course always pay attention to who funded them.)

I especially like nuts -- pistachios, pecans, walnuts -- to get a variety of oils, plus TONS of protein in those tiny packages, and fresh or dried fruit for the sweet tooth.

Pasta and bread are great ways to put on weight -- because they convert so quickly they usually create a lot of extra sugar, building up a layer of fatty tissue. Then you can try reducing those and increasing other things to make up for it (rather than just cutting something out, which would reduce intake as a whole, possibly resulting in weight loss again).

If you're getting through your workout "on willpower alone" I would recommend backing off. Not that you have to stop entirely. But do a reduction of your current routine, and don't push yourself past tired. Mostly because it's not safe: you could pull something, drop something, release too quickly, not to mention the less common but potentially lethal complications that can arise if your soft tissue starts dying from lack of oxygen. Your body's trying to tell you when it needs to stop. And if you have to stop earlier some days than others that's ok, too. Just pick up where you left off, next time, so you're not stuck in a seemingly endless loop of starting at the beginning and never "finishing" your routine.

Still kinda long, I tried, man! :P Good luck!

Thanks so much for your thoughtful and in depth reply! You've given me a lot of information and a lot of stuff to consider.

I was kind of concerned about the soft tissue death issue (mostly because I have no idea what it entails), so I googled it, but I'm not sure if what I found is what you meant. Did you mean like soft tissue infections and the like? Because if so, I am 1000% taking your advice and redoing my exercise and diet, because I have had WAY too many soft tissue infections and shit over the past year and a half.

Again, thank you for giving me advice and warning signs, I really appreciate it.

It's a habit to list a few relatively mild things and one worst-case scenario. I apologize if it brought you undue concern. The really bad one I was referencing is rhabdomyolysis, but is uncommon and presents with other rather dramatic symptoms (urine the colour of cola, vomiting). But yes, other soft tissue damage is quite common, particularly in cases of over exertion and strain. That's why it might be a good idea to take a break! ^^

Like I said I AM NOT a doctor. I have some personal experience with pushing myself that little bit too far, and having to deal with long-term consequences because of it. Not infections, but pain and bones moving more than they should as a result of damage. Sucks balls, aye?

One last thing: it took me about 8 months to notice changes in my body when my diet and physical activity last changed, but since it was a broad-sweeping lifestyle change I wasn't looking for them. When I am paying attention, it's usually between 2 and 4mo. It's just like taking new long-term meds, when they recommend 6mo because you're changing the way your body functions, what chemicals are -- or aren't -- running through it.

Edited 2013-07-14 07:38 (UTC)

Do you have access to a nutritionist and/or a doctor? Talk to them if you can. If not--I dunno, I'm not a doctor and have never had problems gaining weight. I guess the same advice I'd give people trying to lose weight--eat healthy, lots of dark leafy greens, fruits, that whole 'eat a rainbow' thing--no, not skittles. Eat lots of whole grains and beans and stuff. And then instead of limiting nuts, nut butters, eggs, olive oil, eat more of them? Like, full fat salad dressings, nuts and dried fruit for snacking, bacon and eggs and fruit for breakfast, full fat milk if you drink milk, salmon instead of white fish... I'm vegetarian and eating a lot of fatty meat sounds gross to me and also not healthy, but meat and meat substitutes tend to be calorie dense, so protein's probably good, especially to help build muscle, which weighs more + will make workouts less ouchy. (Talk to a personal trainer/physical therapist if you can, maybe they can tell you why exercise hurts/give diet advice) And as long as you're eating all that healthy stuff, then maybe just add on extra calories with high-quality junk? Like, from good bakeries, or that you make yourself? Peanut butter cookies with dark chocolate, oatmeal cookies with dried fruit, fruit sorbets and ice creams, old fashioned puddings with eggs and cream and sugar--stuff with lots of calories that isn't completely empty of nutrients. I know weight-building exercise books/routines are sometimes just as unhealthy and faddish as weight-loss stuff, so be careful of them. Good luck.

I have had similar problems to yours, OP, throughout most of my life. My solution is not perfect (and I can't even achieve eating as many calories as I'm supposed to per day, I would have to spend the whole day eating and doing nothing else), but this is what helps me, especially after I've been sick, and/or not eating well:

Eat lots of organ meats, if you can get past the typical squeamishness people seem to have over the idea. Liver, heart, chicken gizzards are really good fried up, tripe (beef is best), anything labelled "sweetmeats" is going to be the rest of the animal. (I draw the line at eating Brainzzzzzz!!! personally.) Nutrient-and-fat-dense, they are definitely an easy way to get a lot of fat and B12 into your skinny self, post-haste. Both of which will help your weight and energy levels immensely. At least, it does for me.

da

i've found that liver and onions taste way better if i soak the liver in milk for a couple hours

that doesn't do away with the nutrients, or does it? D: D: D:

OP here

I hear you on not eating enough calories-- it's one of my biggest problems. Not through concerted effort, but just that I don't feel good/things don't taste good.

I will valiantly try the organ meat, if I can find some. I'm always up to trying experiments, so as long as I can cook it without gagging, I'll definitely give it a try.

Thank you!

[ SECRET POST #2384 ]

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