Gymnast-Diet

Question
Hey, my name's Samie, im an 18 year old gymnast. Im 5'3" and 118ish pounds. I have several questions.

I am very muscular (6 pac abs and muscles on the back and everything). However after an injury I was immobile for couple of months and I've gained some weight. Id like to tone up a little bit since I'm worried about the impact the extra weight will have on my joints and bones when landing and tumbling. This is what my average day looks like

Breakfast
-1 medium apple (always)
-1 slice of whole grain bread
-1 tbs of crunchy peanut butter
-1 cup of tea w/ 2% milk

Lunch
-1 med bowl of soup (im russian i soup it up a lot)
-1 banana
-1 yogurt bar (140 cals)
-1 cup of tea w/ 2% milk

Dinner (at around 4, because i go to practice right after)
-1/2 sandwich:
  whole grain bread, i take one slice and cut it in half
  mustard on both sides
  slice of cheeze
  slice of turkey breast
  2 slices of tomatoe
  some lettuce
-1 cup of tea w/ 2% milk

After practice dinner
-2 cups of vegetable salad
  tomatoe
  cucumbers
  green peppers
  lettuce
-tangerine

I also drink water throughout the day. I dont know home many calories this ends up being. Is this too much food for a day? I work out for 3 or more hours 6 days a week. Will I lose weight steadily? I love eating healthy and I stop when I'm full.

Also is it ok that i eat my second dinner so late at night? ( I come home at around 9:15PM and im usually HUUUNGRY) I dont go to sleep until 12.

Thank you for your time.

Answer
Hi Samie,

After analyzing your diet I believe it may be to few in calories. It is hard to know for sure without a personal consultation, but generally any diet that supplies under 1200-1500 calories is considered way too low.

The diet you supplied is well under 1000 calories. A subjective number to look at is 2400 calories. Again, it is subjective because I do not know you, I assume your activity level is very high as a gymnast, and you are very young.

It is best not to eat after 6ish, however the foods you are eating should pose a big problem.

As you age, you will probably find that 800-900 calories is going to cause a drop in metabolism and maintaining your excellent weight and muscular physique will become more difficult.  

Good luck,

Dan Haley, CNC

www.marketamerica.com/alkalinenutrition

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