Hello! I'm new to bodybuilding.com but I have been getting serious about lifting for 3-4 months now. I really need some help coming up with macros and calorie estimates and just general help with nutrition. Last year (around September) I made to the decision to "recover" from anorexia. I am 5'6" and was 104lbs at the time. I only had help from a bikini competitor/bodybuilding coach who didn't help me so much on nutrition, just made sure I was eating enough to not relapse (and I was because there was a lot of binging happening for a couple months) and taught me all the basic strength training moves. I more or less binged my way up to 118lbs at 12% bodyfat until the urge to binge passed but was maintaining on about 1,800 calories while going to the gym lifting heavy 5-6x a week for 45min-1 1/2 hour daily with 3-4 miles walking at school everyday and weekend hikes (body was pretty bony at this point still, I have a naturally medium/strong build). I was so exhausted and hungry during this, and had another period of binging happen for the whole month of March and I am now mostly plateaued at 124lbs taking in about 2,000-2,400 (mostly around 2,200 cal) daily. I have no urges to binge anymore, it sorta passed the more weight I gained?
I don't have my period and have moments where I'll be at around 1,600 calories for the day at 5:30pm, and incredibly starving and shaky until I finally eat dinner. Everything I eat has to be pretty clean and high volume or else I'm super hungry/dizzy. My macro breakdown is usually 50% carb, 30% fat, 20% protein. I followed a moderate carb/low fat/high protein diet for a while and felt even hungrier with this.
I do follow a lifting split where I focus on a different muscle group 5-6 times a week with walking about 4 miles daily, and physical activity on the weekends like lots of hiking and what not. I spend a pretty intense 45-90 mins in the gym when I go.
I need help determining how many calories I can/should eat daily (and macro breakdown) for maintenance and if I should do a lean bulk (and calories for that). I have used SO many calculators and watched so many videos people have made about calories and am so sick of being hungry and stressed about the amount of food a woman can eat without gaining a ton of weight crazy fast.
Thanks so much!!!
I don't have my period and have moments where I'll be at around 1,600 calories for the day at 5:30pm, and incredibly starving and shaky until I finally eat dinner. Everything I eat has to be pretty clean and high volume or else I'm super hungry/dizzy. My macro breakdown is usually 50% carb, 30% fat, 20% protein. I followed a moderate carb/low fat/high protein diet for a while and felt even hungrier with this.
I do follow a lifting split where I focus on a different muscle group 5-6 times a week with walking about 4 miles daily, and physical activity on the weekends like lots of hiking and what not. I spend a pretty intense 45-90 mins in the gym when I go.
I need help determining how many calories I can/should eat daily (and macro breakdown) for maintenance and if I should do a lean bulk (and calories for that). I have used SO many calculators and watched so many videos people have made about calories and am so sick of being hungry and stressed about the amount of food a woman can eat without gaining a ton of weight crazy fast.
Thanks so much!!!
by cmthunbe via Bodybuilding.com Forums - Female Bodybuilding
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