college weight question

[rachel6582]

I am 5'4" and weigh 105 lbs. with a 13% bodyfat. Last year, I gained about 20 lbs. of fat from eating unhealthy foods and not being as active. Over the summer I went on a crash diet of about 900-1000 calories a day with no major exercise and lost all of the weight. I probably lost mostly muscle and tried to rebuild it this year.

My routine now consists of running 2 miles for 20 minutes 3-4 days a week, weight lifting afterwards for my arms and abs for about 20 minutes also. I also dance 2 days a week for 2 hours. I am now trying to maintain my weight and eat around 1200 calories a day, along with taking calcium, vitamin c and a multi-vitamin. My friends don't watch what they eat and think I eat too little and work out too much, but they are also a little overweight. I was wondering if anyone has any advice on my caloric intake. My body type is petite and does not tend to gain muscle.

Thanks

[Lady C]

First of all I am assuming you are female. Yes, you are eating too little for how much you are working out. You should be consuming around 1700 calories for that much work. 13% bodyfat is extremely lean for a female. I would not surprised if you are having severe mood swings.

Also, you would benefit more and see more muscle gains if you did you aerobics AFTER your weight lifting OR even on different days.

What is a typical day of eating for you like?

[rachel6582]

I am a female. I realize that I am extremely lean, but I grew up as a dancer and was taught that excess fat is bad. I don't really have severe mood swings, when I get moody I usually head to the gym, drink water or eat fruit.

A typical day of eating for me is (I only drink water):
breakfast: a bowl of cereal with nonfat milk (160 calories)
lunch: turkey sandwich on wheat with lettuce, tomato, and mustard (300 calories)
snack: banana (100 calories)
dinner: whatever they serve in the cafe, usually a meat and a side of veggies (around 400 calories)
snack: bagel (220 calories)

Thanks for your input

[Lady C]

If you are trying to gain muscle you need to make sure you are eating enough to gain that muscle. I would also make sure each meal has a protein, a carb and maybe some fat. That means your snacks need some protein. Try adding a couple of hard boiled eggs, cottage cheese or some PB.

If you like what you see in the mirror and don't have trouble with your health then great!