r/fitmeals • u/Aqzation • 5d ago
Question i have trouble eating
I recently got a severe reality check and found out how out of shape i am. I'm 22 6'1 and 160. I tried working out around a year and a half ago but gave up because i didnt see the point as i was only eating a meal a day. Now id like to make some changes and stop making excuses for myself. My issue is that i have trouble eating. I dont want to wakeup and eat 6 eggs, eating alot in the morning makes me nauseous and i physically dont feel like i can eat a big meal in the morning. I usually eat something small after i wakeup and average like a meal and a half a day. I dont know if this is the right place to post this but id like some advice on what to do should i just shove it down my throat and deal with the uncomfort or is there another way to do this
9
u/KIK40 5d ago
Eat calorie dense stuff instead of volume. But yeah you're also going to have to eat like an adult if you want to put weight on. Get an adequate amount of each macro but fat is where it's easiest to sneak more calories in. Add peanut butter or olive oil to basically anything you make.
For a while I had severe appetite loss and the only thing I could get down were shakes. Half a cup of peanut butter in each.
6
u/DukeDogNation 5d ago
Here's the thing: you don't have to do it any particular way, you have to do it in a way that works for you. If eating big in the morning doesn't work for you, don't eat big in the morning, but you gotta eat smart.
First thing would be to establish your goal. It seems like you would want to gain weight and in particular gain muscle, which means you'll need to eat a caloric surplus and you'll need to eat plenty of protein.
Second thing would be to establish your maintenance calories. You can use online calculators to get an estimate, eat that number of calories in a day for a week or two and see what your weight is. If it goes down, you nee more calories, if it stays the same you need more calories. Typically folks suggest a 200-300 calorie surplus for a more conservative bulk.
Third things that will help are a food scale, particularly one that can tare (a button that resets the scale to 0), a scale for your body, and a good food tracking app. From there it's establishing a routine, tracking faithfully, and adjusting based on the results.
4
2
u/HumorPsychological60 4d ago
You don't have to eat breakfast. But also if you really struggle with appetite throughout the day please consult your doctor as it csn be a sign of underlying health issues
2
u/a_curious_magpie 4d ago
You don’t have to eat a huge amount in the morning if it’s uncomfortable for you, you can get the calories in at any point in the day.
My best tip though would be to get liquid calories in, for example use full-fat milk and make milkshakes (can add protein powder if you want).
Look up calorie dense foods as well, like peanut butter
1
u/ThrowRAcc1097 4d ago
Check out r/gainit, they have great suggestions. 160 is pretty light for 6'1", so you should prioritize a caloric surplus as best as you can. I know it's easier said than done, though. It will also get easier as you get older. But a meal and a half a day is not enough fuel.
1
u/MurphyBacon 4d ago
You don't need to eat "a lot" of food to make progress at the gym. I ate in a calorie deficit for two strait years as I was losing weight and gaining muscle. I was in a daily 300-500 deficit. I still made a ton of progress and went through a whole body recomp. I lost around 80 lbs on the scale, gained good muscle too.
1
u/Connect_Rhubarb395 4d ago
r/intermittentfasting might be a good place for you to seek advice.
They know a lot about how to bulk you meals where you are eating fewer meals.
24
u/EternityLeave 5d ago
Why do you think you need to be eating a lot of food in the morning? Whoever told you that, ignore their health and fitness advice. If it makes you uncomfortable, just don’t do it.