Fw: Fw: Nutrition evaluation

[Guest guest]

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After seeing your posts about your frustration at not seeing the results you want, I figured I needed to send you this again. You will see my recommendation was to go up to 2200 calories per day. The 1800 you are getting now isn't enough. Your body is thinking it isn't getting enough calories, so it is storing fat for use later to fuel your tough workouts.

The other thing you may be doing is overtraining. Honestly, I would suggest one to two weeks off to shock your body. Give it the much needed recooperation time, and then you'll be plesantly suprised when you go back to working out at how much strength and stamina you gain during that rest.

Tonya L. -Certified Personal Trainer, Aerobics Instructor,Yoga Instructor, Pilates Instructor, Aqua Instructor, and Sports Nutritionistwww.trainingwithtonya.com

Nutrition evaluation

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I reviewed the nutrition logs you sent me and they look good as far as what you are eating and the percentages of carbs, protein, and fat. However, I don't think you are eating enough. This wasn't even 1400 calories and unless only have 75 pounds of lean body mass, it is not enough. Since the average woman is 90 to 100 pounds of lean body mass, and I think with the amount of exercise you do that you are above average, I think you probably have more then that. Do you know your body fat percentage by chance? If you can send me your other info, weight, body fat (or measurements for me to figure your body fat from), and activity level outside of exercise, I'll be glad to tell you how many calories you need and get some more specifics on things to add to get in the right zones. My recommendation right now would be to add 2 more meals to your day of approximately the same nutrient level as your breakfast and lunch or 1 more meal the size of your dinner. Thats approximately another 600 calories per day, but I can be more specific as to how many calories you can add with the other info.

Also, it may be hard to add that many calories immediately without your stomach complaining. I suggest to add about 100 calories for 3 or 4 days and then add another 100 calories, and so on until you get up to your goal calories so that you don't get that overstuffed sick feeling.

Hopefully, this will help and we will see some results. If not, we'll start adjusting the percentages of nutrients next, but we'll get you where you want to go.

Tonya