Need Eating Advice (Doctor's orders)
So here's the gist ladies and gentlemen, I'm small time.
Today I went to my doctor to check my arm, I added some weight training aside from my running routine recently and the result was that I woke up today and I couldn't move it past a 90 degree angle without causing pain, this never happened before when I used to workout hence visiting the doctor.
Basically I've learned a few things 1: I damaged some muscles in my elbow, hence the pain
2: The cause of this is my change in eating habits since I reached university
Effectively I haven't been eating properly enough to sustain the exercise I've been putting myself through and the result is that my body doesn't have enough energy to create muscle from the workouts, all I've been doing is burning fat, and as of the last few days damaging muscles and not having the proper nutrition to repair them
My doctor issued me a sort of ultimatum, change my eating habits, or stop running. The issue is that I enjoy running so that's automatically out but I have no idea what I should eat to get the nutrients I need to support said exercise. Another issue beyond my not knowing what to eat is that is that for the last month or two I've eaten, at most once a day and on weekends often not at all or eating something incredibly unhealthy like a peanut butter sandwich (Not nearly meeting the number of calories I actually need per day)
So seeing all the help Icrontic's offered to others looking for fitness advice I'd like some help.
What can I change (Beyond eating more than once a day of course) in my eating schedule, or rather what foods should I make sure I have per meal to get the proper nutrition required so that I can continue to run like I've been doing.
Today I went to my doctor to check my arm, I added some weight training aside from my running routine recently and the result was that I woke up today and I couldn't move it past a 90 degree angle without causing pain, this never happened before when I used to workout hence visiting the doctor.
Basically I've learned a few things 1: I damaged some muscles in my elbow, hence the pain
2: The cause of this is my change in eating habits since I reached university
Effectively I haven't been eating properly enough to sustain the exercise I've been putting myself through and the result is that my body doesn't have enough energy to create muscle from the workouts, all I've been doing is burning fat, and as of the last few days damaging muscles and not having the proper nutrition to repair them
My doctor issued me a sort of ultimatum, change my eating habits, or stop running. The issue is that I enjoy running so that's automatically out but I have no idea what I should eat to get the nutrients I need to support said exercise. Another issue beyond my not knowing what to eat is that is that for the last month or two I've eaten, at most once a day and on weekends often not at all or eating something incredibly unhealthy like a peanut butter sandwich (Not nearly meeting the number of calories I actually need per day)
So seeing all the help Icrontic's offered to others looking for fitness advice I'd like some help.
What can I change (Beyond eating more than once a day of course) in my eating schedule, or rather what foods should I make sure I have per meal to get the proper nutrition required so that I can continue to run like I've been doing.
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Comments
This is quite literally my diet, the sandwich I eat pretty much 5 days out of 4 and that being I only eat it once per day.
Weekends as I said are either nothing or (As I said) a peanut butter sandwich.
To reiterate: I'm an idiot please help me.
You said you only eat about 700 calories once a day. If you are a runner, you probably burn that in a single session. So, your body is eating itself to sustain your base metabolic needs. Google a BMR calculator, input your stats. Figure out how many calories you burn from running. Add those two figures together. That is at a minimum what you need to eat.
If your doctor told you you are underweight, eat more than that number. If so, healthy fats are your easiest way to eat more calories, i.e., whole dairy products and not so lean meats.
2) Add that to 2000.
3) That's how many calories you have to eat to maintain your weight.
4) Be a man, go to the store, and start putting food in your face on a regular schedule (every 3-5 hours) until you've achieved #3 by the end of the day. You're smart enough to know what's crap and isn't crap.
What you eat is fine, you just need to eat more of it adding more variety would only help as well. To optimize it to the fullest, follow Thrax and Magic's advice and if need be, use those sites to help you plan/manage with your time and budget if need be.
What happened to your ... nevermind.
I don't know, says a lot about food quality at a place when just the year before there was a student protest directly related to food quality/diversity. Even more so when despite changes being made it's still crappy and unhealthy.