Diet Recommendations following stoppage of activity

Hi:

I was wondering if anyone had any advice on how I should change my
diet. I'm an avid soccer player and am part of a competitive local
club team. However, due to several injuries, I've "banned" from doing
anything physical and have to take at least a month off (no physical
activity, no lifting, etc, it reeks!). During my training, I already
adhered to restricted diet (probably average intake is about 1200-1500
cal/day; yea, not the best idea for athletics and physical
maintenance). I'm not sure what to do now during my month(s) off to
prevent excessive fat gain. I know that I'll lose muscle because of
inactivity, but I'd rather not gain lots of fat. I can't really cut
any more food out because that would pretty much equal eliminating one
meal all together. Does anyone have any advice as to what I should
eat? how to eat?

Thanks. Jun

wrote in message
oups.com...
Hi:

I was wondering if anyone had any advice on how I should change my
diet. I'm an avid soccer player and am part of a competitive local
club team. However, due to several injuries, I've "banned" from doing
anything physical and have to take at least a month off (no physical
activity, no lifting, etc, it reeks!). During my training, I already
adhered to restricted diet (probably average intake is about 1200-1500
cal/day; yea, not the best idea for athletics and physical
maintenance). I'm not sure what to do now during my month(s) off to
prevent excessive fat gain. I know that I'll lose muscle because of
inactivity, but I'd rather not gain lots of fat. I can't really cut
any more food out because that would pretty much equal eliminating one
meal all together. Does anyone have any advice as to what I should
eat? how to eat?

Thanks. Jun

Are you saying that during your soccer playing you only ate 1200-1500
calories per day? If that is true, chances are your body has already
ditched some of your lbm (muscle) because of the low calorie intake. I
switched from an exercise program where I burned around 4000 calories per
week to only about 1500 per week. I just cut back my intake to close to
maintenance - for me around 1600-1800 calories per day. At 1200, I would be
losing weight.

Eating "clean" is one good way to reduce fat gain - you know, no bad fats,
simple carbs, etc. Eat lots of fruits and vegetables, low glycemic complex
carbs and lean proteins. But you have to keep from eating more calories
than you burn at rest.

Still, if you'll only be off for a month, damage can't be too bad. Weight
gain should be minimal unless you pig out.

Hi Jun, Im sorry for your injuries and the boring time off you must
now endure. Probably if you list the items you eat daily and post
them here, someone will comment on them. Your caloric intake seems
rather low for an athlete. I just looked at americanheart.org/
facethefats as suggested by a poster and was shocked to see that I
have a bmi of 23 and am encouraged to eat 2260 calories a day.
http://www.myfatstranslator.com/ I think if I ate that much I would
no longer have a BMI of 23.

On Oct 2, 4:33 pm, wrote:
Hi:

I was wondering if anyone had any advice on how I should change my
diet. I'm an avid soccer player and am part of a competitive local
club team. However, due to several injuries, I've "banned" from doing
anything physical and have to take at least a month off (no physical
activity, no lifting, etc, it reeks!). During my training, I already
adhered to restricted diet (probably average intake is about 1200-1500
cal/day; yea, not the best idea for athletics and physical
maintenance). I'm not sure what to do now during my month(s) off to
prevent excessive fat gain. I know that I'll lose muscle because of
inactivity, but I'd rather not gain lots of fat. I can't really cut
any more food out because that would pretty much equal eliminating one
meal all together. Does anyone have any advice as to what I should
eat? how to eat?

Thanks. Jun

Hi Jun,

How tall are you and do you know your percent body fat?

Mike

"honeybunch" wrote in message
oups.com...
Hi Jun, Im sorry for your injuries and the boring time off you must
now endure. Probably if you list the items you eat daily and post
them here, someone will comment on them. Your caloric intake seems
rather low for an athlete. I just looked at americanheart.org/
facethefats as suggested by a poster and was shocked to see that I
have a bmi of 23 and am encouraged to eat 2260 calories a day.
http://www.myfatstranslator.com/ I think if I ate that much I would
no longer have a BMI of 23.

That's crazy. It says I need 1800 calories per day if I'm SEDENTARY. If I
was sedentary and ate 1800 calories, I'd certainly gain weight. Who comes
up with this stuff, anyways?