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Anonymous
/fit/ please help, I just started competitive swimming. my stats are:

Height: 5' 11"
Weight: 145
BMI: 20.1
Body Fat Percentage: 6.99

I really don't eat enough as it is, but now that i've started swim my calories burned far exceeds my calorie intake and I am becoming light headed and physically drained far too easily.

to give you an idea, i've just started useing this daily plate thing. its 5 o'clock and i've jsut gotten off practice. according to this i've burned over 1000 calories today, but have only consumed about 400. and I feel REALLY out of it. according to the site, I should consuming 3,605 calories a day to maintain my current weight (if i even want to be doing that. I don't know if I should be trying to put on weight or not, i'm new to swimming)

I need a diet that can force me get my needed nutritional values in while maintaing my athletic figure. help me /fit/, what should I be eating?
>> Anonymous
bump
>> Anonymous
your stats seem off to me. nonetheless, google "carb loading". eating 400 calories a day is fucking ridiculous even for a sedentary motherfucker and you're competing? i think you're trolling. have you talked to your coach? he would be the natural starting point for me and i used to swim competitively so i'd probably know.
>> Anonymous
oatz with peanut butter,honey,blueberries,and a scoop of protein for breakfast,eat a couple handfuls of mixed nuts and a piece of fruit if you can every couple hours atleast,and any meat,fruit,or vegetable you can.Also,drink more milk and meal replacement shakes if you have to
>> Anonymous
>>458110


not trolling man, I swear to god. and its not quite 400 calories a day, I still have 5 or 6 hours left in my day and have not eaten dinner yet. in fact i'm cooking some hard boiled eggs right now, just to get something in me. and dude, we've had like 2 practices so far and i'm new to swimming. i've always been in sports but this shit is wearing my muscles down more than even football did.

i'll look into that carb loading thing, but yeah, I seriously need to learn how to eat more, people jokingly call me anorexic all the time because they never see me eat.

also, whats wrong with those stats? I used an online calculator to get the BMI and BF% but they look right to me.
>> Anonymous
>>458160
whats wrong is how disturbingly skinny you are
>> Anonymous
>>458160
idk. something about your bmi and the fat count. you shouldn't have to do this online anyway. what's going on with your coach? doesn't your team have some kind of nutritional input either? things like this make me doubt you aren't trolling. no way would they let a competitive swimmer eat 400 calories a day. they'd certainly be focusing on this majorly and they did with me.
>> Anonymous
>>458175

like I said, season JUST started. coach probably doesn't even know my name, much less what i eat. i'm sure the nutritional aspect will be focused on as we near the first meet, but thats still several weeks away
>> Anonymous
>>458160
also.... hmmm.... you're skinny and swimming competitively? in my experience, again very knowledgeable, swimmers aren't naturally skinny. they'd have you on endurance for that kind of physique and not strength. maybe not. yeah.... hmmmm....
>> Anonymous
>>458179
where do you live? australia?
>> Anonymous
>>458183

Washington state.......

also, I have no idea whats normal for a swimmer, and thats why i'm asking what my goals should be in changing my body, gaining weight, staying the same, etc.
>> Anonymous
Breakfast ~ 820 kcal - 52/103/22
2 egg whites + 2 eggs = 22g pro, 3g CHO, 14g fat = 333 kcal
1.5 cup oatmeal = 15g pro, 78g CHO, 3g fat = 295 kcal
2 cup whole milk = 16g pro, 22g CHO, 5g fat = 195 kcal
3 fish oil capsules - 0/0/3 = 27


Mid-morning snack ~ 525 kcal - 26/58/24
1 banana = 1/30/0 = 125 kcal
2T All Natural Peanut Butter (ANPB) = 9/6/16 = 200 kcal
2 cup whole milk = 16/22/5 = 195 kcal
3 Fish oil capsules = 0/0/3 = 27 kcal

Lunch ~ 640 kcal - 44/54/25
4 oz turkey breast - 30/0/1 = 200 kcal
2 slices whole grain cracked wheat bread - 6/52/3 = 260 kcal
slice whole fat swiss cheese - 8/2/8 = 112 kcal
1T olive oil - 0/0/13 = 117 kcal


Preworkout - 400 kcal - 25/75/0
3/4c glucose - 0/75/0 = 300 kcal
1 scoops whey - 25/0/0 = 168 kcal


Postworkout - 510 kcal - 50/75/1
3/4c glucose - 0/75/0
2 scoops whey - 50/0/1


1 hour postworkout - 642 kcal - 38/91/14
4 oz round steak - 28/0/8 = 276 kcal
3/4c (uncooked) Brown rice - 9/79/3 = 379 kcal
3 fish oil capsules + pile of rabbit food - 1/12/3 - 77 kcal


final meal - 709 kcal - 40/59/32
1/2c cottage cheese - 15/9/0 = 96 kcal
1/2c plain yogurt - 15/19/0 = 136 kcal
2T ANPB - 9/6/16 = 204 kcal
3 fish oil capsules + sliced banana - 1/25/3 = 104
1T olive oil - 0/0/13 = 117 kcal


265 pro, 506 CHO, 102 FAT = 4206 kcal total
26% protein, 51% CHO, 23% fat

As a skinny, you won't really need to eat that clean, but it is to your benefit if you do.
>> Anonymous
>>458186

you're awesome. anyone wanna confirm/deny this advice?
>> Anonymous
>>458185
so you've just become a competitive swimmer? ok.

just do this here>>458186
>> Anonymous
k thnxs /fit/
>> Anonymous
>>458186
Needs a FUCK ton more vegetables. Other than that it's solid.
>> Anonymous
Eat as if you were bulking up by lifting. This means 5 meals a day, about 150 grams of protein, 3k+ calories.

Some good, easy things would be oatmeal, protein shakes, salad, fruits/vegetables, or sandwiches of almost any sort. Really you can eat just about anything that isn't just pure junk food, especially if you're practices are twice a day.
>> Anonymous
> COMPETITIVE ATHLETE HERE HOW DOES I EAT?

Don't feed the troll, guize.
>> Anonymous
>>458264

more like noob athlete, fucking retard.
>> Anonymous
>>458221

suggestions on what vegetables and when they should be consumed, gogogogogogogo
>> Anonymous
>>458278
lolwut. how do you not know when to eat vegetables?
>> Anonymous
>>458073

Does anyone know who took that picture? I have that set of Corelle dishware, but all but 3 of the bowls have broken and been discarded. I would be interested in acquiring more of that pattern, as it is no longer in production. Thank you.
>> Anonymous
>>458302

because i don't eat
>> Anonymous
>>458301
Like I said. Troll. 0/10. Try harder. Fuck off.
>> Anonymous
>>458309

you sir, are and idiot =(
>> Anonymous
barump