Last December I decided to stop my coffee+cigarette diet and get back in shape and pack on some solid muscle. Stats: 5'7", 106#, 20% body fat - in July, 5'7", 123#, 12.5% body fat. In that time I did get down to 10% BF but lost my period so I put on some "weight" to get it back.
I chart all calories, bought a $75 food scale and use it in every meal, have nutrition charts pasted to my refrigerator, and have a cheat meal about once a week. Other than the cheat meal, I tend to eat whole unprocessed foods. Lately I've been training on a flush routine due to boredom (I have a trainer I meet with once a month who designs a new workout for me for that month) and to beef up some muscles that were falling behind and hindering my progress. I take a plethora of vitamins.
Right now I look like my profile picture. While lifting at the gym, people come up to me and go "how can you lift that and be so skinny??" I'm not concerned about how big I am, but how strong I am. My genetics dictate that I have a thin frame, so I'm not going to concern myself with looking like what I can lift.
Anyway, I have a few questions that I hope someone can shed some insight onto.
1) How low is too low of a body fat percent for a woman, and can she stay that low for extended periods of time without going nuts or compromising health?
2) What exactly is a bad carb? I'm not talking about junk food. I eat a carb product in the morning (whole wheat bran, raw unprocessed oats, 5-grain cereal, pearl barley) with my protein and I eat fruit three times a day (like one piece - one apple, one peach, one cup watermelon, etc), but I have been hearing lately that sugars should be kept to under 6 grams per meal. One apple has like 24 carbs. Does this apply to fruit intake? I know vegetables are good carbs, but they have a tendency to have sugar too. It sounds like fruit should be ousted, but my body seems to handle it better than oats or bran or barley (I tend to bloat a little).
3) What is the verdict on dairy? I see that some people tend to avoid it altogether, and some people say nonfat are ok. But how much per day? I like strained greek 0% or nonfat plain yogurt, and mix it with my carb in the AM. I also will have a small amount of nonfat organic milk in my coffee in the morning (measured, no more than 2 oz for the three cups I drink). Does dairy have too many sugars?
I realize I am nipicking the nits themselves here. I can't seem to find anyone who can answer these questions for me though. I usually get the "you're insane" look, and then am told not to worry about it because I'm skinny enough as it is. Sigh...