help

so. ive failed. i was trying to get healthy wihle on vacation but i ended up losing even more weight. now i'm balancing 100 and 5'4''.

i just saw my obgyn and she says ive officially lost my period. she wants me to gain 10 pounds.

so anyway, my question is:

is a subway 6'' turkey sub enough of a meal? i really don't know. this sounds stupid but i would really urgently like to know. thanks :D

No that is just a sandwich and it does have protein from the turkey and carbs from the bread, and possibly dairy and good fats (if you add condiments), but I would have a side of pretzels or baked chips that they have there. Or how about the side of apple slices? That sounds more like a well balanced meal. I believe they also have soups.

Hope this helps!

That does help. Thanks!

i think you should add a yogurt and a fruit.  im in recovery as well, im having a cheese, sliced avocado, sliced sweet potato sandwich, fage 2% yogurt, 1 tbspn PB, and a plum as my lunch

wow, 100lbs?  Do you have any past medical conditions?

A 6" turkey sub is not nearly close to a meal.  I'm sure you've heard it before, bit you need to really increase your calorie per meal intake.  Make sure you are eating yogurt (activia) and a cultured cottage cheese daily.  This will help keep everything going through regularly and you will never feel bloated, no matter how many calories and what kind of calories you eat.  It really is key.

 

What you really need to do is take a high calorie shake right before you go to bed.  I'm not big on supplementation, so you want to make sure you get as many and all you calories from food during the normal course of a day.  Then, even if you have to force it down, take a high calorie shake at the end of te day to make sure you are getting a suffucient amount of calories.  Despite commom belief, it does not matter what time of day you eat or when yo take in your calories, so long as you are taking in more than you burned that day you will pack on a few pounds.

 

Keep me update, feel free to ask me any questions.

 

Ryan

Exercise Physiologist

Nope, no past medical conditions. Just a product of bad self-esteem coupled with some stressful times, I suppose, though who really knows.

Thanks for the advice! It's helpful for me to hear some specifics about what and when to eat, since a lot of times I just get so confused about eating the right thing or the right way that I end up not eating at all. I will try to get some of these things next time I go shopping.