Training & Nutrition - Fat levels way too low.

I recently had my fat level measured by one of those machines (I know they aren't 100% accurate) and it gave me a reading of 6%. Doing some research I learned that these levels are way too low, and are what people with anorexia have. I also know that I eat a lot, often four meals a day, and they aren't small meals either, an example from today of what I eat is this:
6:00- large bowl of cereal with milk and a few strawberries and a banana. Also have a protien shake.
10:00- Bike about 15 miles on the trip eat a powerbar.
12:00- Eat a whole box of Velveeta mac and cheese (love the stuff). I think the box is made for 3 servings
5:00- Eat a large cheesesteak
7:00-Snickers bar (I just started this recently when I noticed it was loaded w/ calories)
9:30- Friend invites me to a barbeque. Eat a steak and a hamburger.
(Throughout the day I drink a ton of water)

As you can see this is quite a bit of food, and I should be huge, but I am far from it. I am 6' 2" and weigh 148 pounds ( I weighed 138 about a year ago before I started weight lifting ). I feel like I am constantly hungry an hour after I eat. I think that my biggest problem is I bike about 5 to 6 hours a week, and I am physically active in other things that I do. I drink protien shakes in the morning to try and help my muscles. I talked to a guy at GNC and he told me it would help to stop biking so much (which is obvious, but isn't going to happen). He also said to drink more soda, which I hardly drink as of now, I mostly stick to water. He also said that Peanut butter is a great way to gain weight. I am wondering what you people think that I need to eat more of. How can I be less hungry throughout the day, and still get the fat that I need to burn when I am on my bike? Any suggestions would be greatly appreciated.

How old are you? How much do you ride a day?

Some people have fast metabolisms. What you could do is see your dotor and ask for a thyroid test. If your thyroid hormone comes back at a high level, then it means your thyroid is overactive. In that case, you can get some hormone therapy to correct the imbalance.

How old are you? If you're still going through puberty, this could be totally normal. Kids your height (males) sometimes eat a ton and don't gain any weight or see any real difference in how they'll look until after puberty hits. If this is the case, there may not be a lot to worry about, but still, you should see a pediatrician.

Ignore the GNC guy. They're usually idiots who have very little knowledge about fitness and nutrition. Tell this guy to come on bikeforums and justify his response to you here. We can debate where he's going oh so wrong with his response to you. I wouldn't give that type of response to you at all. I would tell you to continue biking but just see a nutritionist so that you can figure out how to eat healthy and have the energy to get through your workout. If you can see a registered dietitian, even better.

Please don't drink more soda. It's just high fructose syrup, and that's no good for you.

See a doctor, and get a referral for a dietitian or nutritionist. That's my thoughts. Never go back to that GNC.

Koffee

Yeah like the others say, go see some one that really knows what their talking about like a doc or something. Uhm if you really want to start putting on some fat u should start eating shame sticks. Recipe:

1 stick of butter
1 cup of sugar
1 popsicle stick

Take stick of butter and put on popsicle stick. Roll in sugar untill fully coated. Enjoy.
Mmm shame sticks. lol.

I am 20 years old and ride about 70 - 80 miles a week. I don't bike competitively and I am a little slow. I just bike for fun, and to get to work.

I am 20 years old and ride about 70 - 80 miles a week. I don't bike competitively and I am a little slow. I just bike for fun, and to get to work.

Six percent bodyfat is pretty low, but don't freak out too much. I mean, Lance gets his down to 3% when he cuts down to his race weight. Just get more balanced meals, and eat more frequently -- every 2-3 hours is fine. Go easy on the protein shakes, as they will fill you up for few calories. Don't eat Snickers just because it's calorie-full, your body needs real nutrition from real foods. Aim to get some whole grains and fruits and veggies at least at your three main meals of the day.

A quick pop over to the doctor to make sure everything's being processed correctly and a tapeworm isn't taking your nutrition or something would be in order too. :)

I agree with the whole grains and fruits and veggies - all of the food you are eating is very "quick-energy" or has a high glycemic index, so you are probably burning through it really quickly and feeling hungry too soon after.

Whole grains, fruits and veggies, lean protein, lean dairy are more sustainable. Try swapping the sugar for more complex grains: brown rice, wheat pasta, whole grain bread with lots of fiber.

Besides that - just because the weight is not staying on, doesnt mean there are not other nutritional consequences (clogged arteries yada yada yada) - but more importantly you will probably feel simply more refreshed and high energy without the greasy fat (steak, hamburgers) and fake fats and chemicals (ie velveeta).

How much fat are us young guys supposed to have? I'm down to 8%, judging by the navy method...

I'm probably in the same neighborhood as you. I too am 6'2" and usually 145 lbs. (down from 200) I eat a LOT. If you feel healthy, then don't sweat it. Everyone is different. I eat healthy and ride every day. I am at my high school weight and have much better quads. High school was 18 years ago.

I'm 19, 6'3" and 155, and the last time I had my body fat measured (4 months of almost, no weight change) I came in at 5%.....Body fat really has very little correlation to health. Depending on you genetics, and exacerbated by biking alot, you shouldnt have alot of body fat, and thats not dangerous at all.

You obviously eat alot, I would recomend eating slightly healthier(look for more complex carbs and protiens instead of sugars and fats, the carbs might help that slowness issue ;) ) even though I eat the same way you do (speaking of which, velveeta is soo good)


so just dont worry, and definatly dont take up drinking lots of soda or any other bogus weight gain method, if you want weight; lift more, and eat healthy foods accordingly...and yeah, dont listen to GNC guys, all they know is to put on water weight and cause serious arterial problems

I talked to a guy at GNC and he told me it would help to stop biking so much (which is obvious, but isn't going to happen). He also said to drink more soda, which I hardly drink as of now, I mostly stick to water. He also said that Peanut butter is a great way to gain weight.


That is the worst health advice ever.

How much fat are us young guys supposed to have? I'm down to 8%, judging by the navy method...

Anything below 18% is equally healthy. I guess male athletes tend to the 6-12% range. "Essential fat" is about 3% for men, so it's almost impossible to go below this basic level of intrabdominal cushioning and functional fat. If you're pretty fit, where you fall above that is basically a function of what your body needs to balance effort and endurance. To get below your body's own setpoint requires strict conditioning and dietary restriction, and unless that's done perfectly, you'll probably stress and wear yourself down.

(Women have 12% essential fat, and anything below 25% is equally healthy. Most women will find they have small issues with their reproductive system below 20%; starting around 18% they may lose their period. Nonetheless, female athletes will usually be found with 14-20% bf.)

(This is just what I've picked up over a few months of being interested in body composition stuff.)

I recently had my fat level measured by one of those machines (I know they aren't 100% accurate) and it gave me a reading of 6%. Doing some research I learned that these levels are way too low, and are what people with anorexia have. I also know that I eat a lot, often four meals a day, and they aren't small meals either, an example from today of what I eat is this:
6:00- large bowl of cereal with milk and a few strawberries and a banana. Also have a protien shake.
10:00- Bike about 15 miles on the trip eat a powerbar.
12:00- Eat a whole box of Velveeta mac and cheese (love the stuff). I think the box is made for 3 servings
5:00- Eat a large cheesesteak
7:00-Snickers bar (I just started this recently when I noticed it was loaded w/ calories)
9:30- Friend invites me to a barbeque. Eat a steak and a hamburger.
(Throughout the day I drink a ton of water)

As you can see this is quite a bit of food, and I should be huge, but I am far from it. I am 6' 2" and weigh 148 pounds ( I weighed 138 about a year ago before I started weight lifting ). I feel like I am constantly hungry an hour after I eat. I think that my biggest problem is I bike about 5 to 6 hours a week, and I am physically active in other things that I do. I drink protien shakes in the morning to try and help my muscles. I talked to a guy at GNC and he told me it would help to stop biking so much (which is obvious, but isn't going to happen). He also said to drink more soda, which I hardly drink as of now, I mostly stick to water. He also said that Peanut butter is a great way to gain weight. I am wondering what you people think that I need to eat more of. How can I be less hungry throughout the day, and still get the fat that I need to burn when I am on my bike? Any suggestions would be greatly appreciated.

Don't believe your scale. I have a top-of-the-line Tanita model, and when measured according to the directions, it indicates that my body fat is 4% - I don't think so!

Thanks folks for the insight. Right after I posted this I tried both a really big snickers bar (not a big fan of chocolate) and a Soda (don't drink it very often). Right after I went on a ride up a really large hill. Half way through I felt really sick, so I think that you are all correct in saying it was a really bad idea. I also made a bars of Iron from a recipe on the internet http://draco.acs.uci.edu/rbfaq/FAQ/9.28.html[URL=http://draco.acs.uci.edu/rbfaq/FAQ/9.28.html] So far they taste yummy, I haven't tried them yet though. I will try more vegetables, and tuna I know is very good for you. How about peanut butter and raisins? ants on a log rock (They are celery w/ peanut butter smeared in the trough w/ raisins that look like "ants"). I used to love that as a kid, wouldn't mind eating more of that.

Thanks,
Any other tasty treats would be appreciated!