Posts by jakederry

dont eat by hunger. eat by portions. set a calorie goal for the day and hit it by the end of the day. ignore hunger. if you like to eat big then eat fewer meals. maybe just have a 4 hour eating window or something.

okay i disagree with kitkat03... u shouldnt count ur calories. how will that help? it will make u think about food more. imo, counting calories is for people who are on a strict diet, like bodybuilders. and a strick diet isnt what u need to be on. u should be on an easy diet. im glad to hear ur heavier. dont try to loose weight. just eat normal amounts of healthy foods and i promise u wont get fat. just dont binge. and if u do which im sur eu will then dont purg cuz that will start a bad cycle. eventually u will jsut stop binging. as for exercise. maybe try weight training. if u still wrestle then u gotta put on strength... maybe do crossfit type stuff cuz thats cardio and strength training. i suggest to stop running untill u start to really miss it. then when u get back to it maybe have a set goal. like u want ot run 10km in 45 min or something like that. puring is more of a habbit than anything. and the best way to break a habbit is to stop cold turkey and reep the benefits of not doing it. obvs it depends what ur quite but this is like smoking. its harmful while ur doing it but as soon as u stop ur body bounces back almost instantly. oh and u NEED to tell ur boyfriend about everything. that way he can keep u held accountable. dont be affraid to have support. my mom helped me recover lots cuz i told her about everything and held me accountable for certain things and now i feel like i have recovered fantastically from anorexia/orthorexia... and it would be bulimia if i could throw up but its physically impossible for me.

are u seriously tracking .2kg? thats nothing. and besides fat calories weigh less. since 9 calories per gram of fat. so a pound of fat (454g) is 3500 calories. that a lot of food.

yeah it seems like when u get to the weight ur body wants to be all obsessive thoughts about food go away. i used to be REALLY into food. like everything about it. cooking, looking at it, EATING it...even seeing other people eat food. but now i have lost all interest in it. i dont really enjoy cooking that much and i havnt watched any cooking videos on youtube for a while. when im hungry i just throw stuff together mos tof the time instead of spending an hour cooking... i still cook somtimes but my relationship with food has become a lot better. more so like a normal person.

one thing about the blood work is that it wont get better by itself. u have to work at gaining weight and getting healthy for it to get back to normal. for the longest time i was waiting for my testosterone to come back but i wasnt gaining any weight so it never did. but when i finally started putting on fat then i finally started to notice an increase in testosterone. its a lot more obvious for guys when their hormones go and come back i think. but im sure u feel worse than u did before u were anorexic.

no one recovers from anorexia and becomes overweight. it jsut doesnt happen. unless ur trying to... like me, for example, im still putting on weight, slowly, because i am trying to build muscle. so i need to be eating in a calorie surplus to do that. but as for being healthy i could be 180 and be fine. maybe even less.

also keep in mind that u may get to a weight/size ur not used to and are uncomfortable with. but jsut keep reminding urself its NECESSARY and it isnt forever. it is always possible to get to desire shape and size after u have recovered. i was about 7% BF for a while when i was anorexic. im now 13%... but i know once im fully recovered and i am done bulking that i can get down to 6-8% BF and still be perfectly healthy. as long as i cut down in a healthy way. not restricting too much and not loosing too much weight too fast....

when i started recovery my goal was to have a sixpack but be healthy and strong. i think thats a good goal... most people just say they want to gain weight and then they are done... but what about after that. for some they might want to cut down the weight eventually. and when they do they need to be very careful.

but anyway, u wont become fat and overweight and chances are u will gain the weight u need to and and realize u look  WAAAAY better than u did when u were super skinny. i know that happened to me. i was a twig! so now i jsut wanna put on as much muscle as i can.

oh and im canadian so im not sure how the collages ad universities are in the US... but i think it may be similar. im in collage now though. onne thing anorexia left with me is the strive to be healthy. i had a bad case of orthorexia which i have over come 100% now... but i still like to be healthy. and i like to help people so im taking a program called "exercise and wellness" i can get my personal training degree and some other stuff. i want to help people in anyway i can with their goals. and i want to help people going threw eating disorders as well cuz i have been threw it and i am getting threw it. and so many people are so lost and dont know what to do. i figure maybe i can help. with my knowledge i have learned...

it sounds like ur talking about sugars, not sugar. there is a different. firslty, sugar which is comonly known as table sugar, which is probably what your thinking of is also called sucrose... this has such a bad rep cuz like 35% of it is metabolized by ur whole body and the rest is metabolized only by ur liver so when ur liver has filled its glycogen stores the rest is said to be stored as fat....another bad rep sugar or sugars for that matter have is that they spike ur insulin.

so we need to adress sucrose first... it is a carbohydrate. a very refined carb. but all it is, is a carb. the thing about it being metabolized is kinda BS cuz even if that is all true it doesnt matter cuz unless ur putting 20 packets of sugar in ur coffee 6 times a day that wont effect you. ur not going to store fat unless u eat more than u burn on a regular basis.

your probably healthy and dont eat processed sugary things anyway so no need to worry about over doing it. but ultimatly it doesnt matter. sugar is just a carb. like the carbs in rice. they are both broken down in ur body and converted to sugar. all carbs do that.

as for spiking ur insulin... well unless ur diabetic or you only eat carbs all day and only eat simple carbs such as sugars then u need not to worry. the insulin spike is nothing to be of any thought. ESPECIALLY FOR YOU. there is probably alwys some protein, fat, fiber or other carb in ur digestive system that will slow down the absorption of any carb u eat. keep in mind that ur body is alwys digesting food. unless u fast there will always be somthing u ate inside u somewhere.

now that u know all that u need to not look at sugars cuz it doesnt matter. it doesnt matter one bit. other sugars are composed differently and are metabolized differently by ur body but at the end of the day its just a carb and it really doesnt matter. if ur so worried about sugars u should be worried about carbs. and if ur worried about carbs u should be worried about protein cuz ur body will convert that into sugar as well and use that for energy.... and while ur at it u might as well start freaking out about fat cuz that is also an energy source.

my point is, is that its not that serious. a carb is a carb. yes different carb SOURCES are better than other for various reasons such as nutrients contained in said source but u really need not to worry about sugar or sugar.

and anyway... ur recovering from anorexia which means ur bodyfat is too low which means u need to gain fat anyway. whether u liek it or not u need to put some fat on. it doesnt matter how fast u do it either. u just gotta do it.

i hope this helped and m ade sense. please feel free to ask questions if u have any. i really want to help.

u need to put more fat on ur frame. i recommend eating carbs along with healthy fats. but carbs especially since ur running lots. i dont think u should be ruuning so much. u arnt gonna make any progress like that. especially in the state your in. being under weight and doing endurance stuff liek this is really hard on ur body and one day your gonna snap your s*** up. i have been there and done that. trust me. u should get up to 100 or so... but weight isnt so important. u need to gain enough fat so that ur body can start regulating its hormones properly.  which could take years. or just months... but what it comes down to is gaining weight. and usually for most people that recover need to be in a higher body fat %%% to recover. i know thats the case for many. i was at 10% bf for a while before i became anorexic and now that i am pretty much recovered i am at 13-14%

but like i said, carbs are ur best friend. they will fuel u and help u put on weight and u will feel amazing on ur runs. ur probably glycogen depleted so one carb refeed and u will gain like 5 pounds i bet.

so your trying to loose weight? u never stated your goal...

u must be an aussie? since anywhere else in the world, summer just ended... i wouldnt think about being "toned" until your healthy. its impossible to "sculpt" your body. your either growing new muscle which can only be done with a calorie surplus or u can maintain muscle.... or u can loose muscle. and the state your in the very best u can do is maintain but doing any kind of exercise is redundant and a waste of your time. trust. me. been there, done that. your only 15 so u got a whole life ahead of you to be fit. for now jsut eat as much as u can to get to a healthy weight and repair your body. you have probably done a lot more damage than u think and having a "tone body" should be the least of your worries. and it will be once u recover... just remember. you can grow muscle by eating more calories than ur body needs to maintain weight. growing muscle directly atributes to "toneing" cuz u then have more muscle.  what people normaly do is just loose enough body fat so that they can see their abs and look toned.... but in your case u probably just need to eat more to even build that foundation of muscle. inconclusion, dont bother doing any exercise right now unless your in a caloric surplus cuz then its probably just a waste of ur time. its also dangerous, your bones get all weak and might just snap for no reason.

one thing about "afterburn" workouts is that they arnt easy. i actually find its easiest to burn calories running or biking. like i have built up a decent endurence and now biking for 2 hours is nothing. its easy actually but i burn 1000-1500 calories doing it. its good to do both.

but to answer your question i like to create my weight lifting workout sinto a cardio session. for example on chest day

flat DB press (5X5) inbetween sets do weighted leg lifts

incline DB press (5X5) inbetween sets laying leg lifts

decline barbell bench (4x6) inbetween sets captains chair

dips (4 to failure) inbetween sets cable pull and twist.

the key is to always be moving. so doing ab exersises help keep ur heart rate up while restign and then when ur working you really focus on EXPLODING and giving it your all. i sweat like a dog when i do this.

if your interested i have a recipe for coconut cookies using coconut oil. they are to die for! check it out. if you check out my channel too i have more similar recipes including coconut flour muffins http://www.youtube.com/watch?v=cuG-TSgzGw0&am p;feature=youtu.be