Hi. I’m new to the forum And need some help setting macros. My case is a little complicated. I’m 47 years old-female. About 11 years ago I had a lap and placed and lost 50 lbs. Due to reflux I had to have it removed in March and was revised to gastric bypass. So I lost another 50. I’m now 5’8” and 134. BMI 21ish. I don’t think I need to lose anymore but I’m having trouble taking in enough calories to stop losing. So here my dilemma. I have only worked out/lifted on And off the last 11 years. But I’m ready to get serious again with lifting. I feel so much better with more muscle. But I’ve never been in a place where I’ve needed to not lose weight and at the same time gain muscle. I recently started testosterone pellets so I even have a little headed start or boost so I’m ready to rock and roll. I start with my trainer tomorrow.
So here’s where it gets complicated. Due to my gastric bypass I can no longer tolerate processed sugars. I can tolerate fruits really as my only sugars. I can tolerate some carbs like brown rice I’m fine with and of course veggies, whole wheat breads etc. proteins and fats fill me up so fast that I have a hard time getting in enough volume to get in 1400 calories. I’m probably averaging 1200 calories per day now and that’s making myself remember to eat. So HELP! How can I maximize and be as smart as I can with my intake? How much do I need to be able to gain muscle? But not gain fat? Also anytime I decrease my healthy fat intake my hair and ski. Look terrible so I do tend to keep healthy fats in my diet.
Sorry if this is all over the place but my brain is all over the place trying to figure it all out. My nutritionist just said “add more carbs”. Thanks. That’s isn’t helpful. Lol.
Thanking anyone in advance that may be able to help!! (Also sorry for any typos—posting from phone)
So here’s where it gets complicated. Due to my gastric bypass I can no longer tolerate processed sugars. I can tolerate fruits really as my only sugars. I can tolerate some carbs like brown rice I’m fine with and of course veggies, whole wheat breads etc. proteins and fats fill me up so fast that I have a hard time getting in enough volume to get in 1400 calories. I’m probably averaging 1200 calories per day now and that’s making myself remember to eat. So HELP! How can I maximize and be as smart as I can with my intake? How much do I need to be able to gain muscle? But not gain fat? Also anytime I decrease my healthy fat intake my hair and ski. Look terrible so I do tend to keep healthy fats in my diet.
Sorry if this is all over the place but my brain is all over the place trying to figure it all out. My nutritionist just said “add more carbs”. Thanks. That’s isn’t helpful. Lol.
Thanking anyone in advance that may be able to help!! (Also sorry for any typos—posting from phone)
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