I said what I said.
Stop eating like a bird and expecting a strong body with defined muscles.
I get it, I was the first one thinking I needed to eat 1200 calories to have the body I wanted and feel good. I was wrong. All it did was make me feel worse. I was dizzy, aggravated, constantly starving. And most importantly, my body was never changing, regardless of how much I worked out. Six to seven times a week. Nothing.
Because you cannot out-train under-eating.
Here’s what the science says.
Research consistently shows that eating below your body’s energy needs, especially in a significant calorie deficit leads to muscle loss, hormonal disruption, increased cortisol levels and metabolic adaptation. In simple terms your body goes into survival mode and starts breaking down muscle for fuel instead of building it. Studies show that women eating below 1400 calories while exercising regularly experience significantly higher rates of muscle loss compared to those eating at maintenance or a slight surplus.
You need the right amount of food. Food is fuel. Not the enemy.
And stop cutting carbs. You need them.
Carbohydrates are your body’s primary energy source. When you train, your body depletes its glycogen stores stored carbohydrates in your muscles. Research shows that replenishing glycogen post-workout through carbohydrate intake is critical for muscle recovery and growth. Low carb diets have been shown to impair performance, reduce muscle glycogen and increase perceived effort during exercise.
Here’s what the science says about the big three:
Protein is the building block of muscle. You need a minimum of 0.7 to 1 gram per pound of bodyweight per day to build and maintain muscle. Protein also keeps you full, supports your immune system and helps with recovery. Sources include chicken, fish, eggs, Greek yogurt, liver, legumes...
Carbs are your fuel. They replenish glycogen after training, give you energy during your workout and support brain function. Sources include rice, oats, potatoes, fruit, pasta and bread. Don’t fear them.
Fiber is what keeps your gut healthy, your digestion moving and your hunger hormones regulated. Research shows that high fiber diets are associated with lower body fat, better blood sugar control and reduced inflammation. Sources include vegetables, legumes, seeds, whole grains and fruit.
Here’s what a balanced plate looks like:
- Protein — palm size minimum at every meal
- Carbs — fist size portion, every meal
- Vegetables — half a plate, minimum at lunch and dinner
- Healthy fats — thumb size avocado, olive oil, nuts — important for hormones and brain health
- Fruit — 2 servings per day
One tip that will change your relationship with food:
Track your food. I did it for a year and it was one of the best things I’ve ever done. It helped me understand what food category things belong to, how much protein is actually in what I’m eating and how to build a balanced plate without obsessing.
The app I recommend is called Macros.
And don’t drink water during your meal — wait 30 minutes after finishing. It helps you actually feel your hunger and fullness cues properly.
Want to calculate your macros?
Send me a DM on Instagram and we can work it out together @rebornwcha_fitness
And if you’re ready for full 1:1 support with your training AND nutrition — book your free consultation at rebornwcharlotte.com. Let’s build the body you actually want, the right way.
Thank You,