Nutrition help (reaching calories)

[LukeMcD]

I'm hitting the ratio bang on usually - 50% protein, 30% carbs and 20% fat.

However, as you can see from the screenshot, my calories are too low at 1,400 and I am aiming for 2,400 at least.

Here is the screenshot:

http://img1.uploadscreenshot.com/images/orig/3/6012001140-orig.jpg

Full size - click here (http://img1.uploadscreenshot.com/images/orig/3/6012001140-orig.jpg)

What can I do to increase this amount?? I will list the foods I am eating here too, but I don't want to eat things that will unbalance the ratios. Any help is appreciated.

What I ate today:

2 slices wholemeal bread
2 soy sausages
2 protein shakes
1 can tuna
1 banana
1/2 pot plain low fat yoghurt
4 egg whites
1/2 can tomatoes
2 tuna steaks
1 red pepper

[determined17]

why only the egg whites?

[cybertronik]

I'm hitting the ratio bang on usually - 50% protein, 30% carbs and 20% fat.

However, as you can see from the screenshot, my calories are too low at 1,400 and I am aiming for 2,400 at least.

Here is the screenshot:

http://img1.uploadscreenshot.com/images/orig/3/6012001140-orig.jpg

Full size - click here (http://img1.uploadscreenshot.com/images/orig/3/6012001140-orig.jpg)

What can I do to increase this amount?? I will list the foods I am eating here too, but I don't want to eat things that will unbalance the ratios. Any help is appreciated.

What I ate today:

2 slices wholemeal bread
2 soy sausages
2 protein shakes
1 can tuna
1 banana
1/2 pot plain low fat yoghurt
4 egg whites
1/2 can tomatoes
2 tuna steaks
1 red pepper

Eat whole eggs
Nuts
Milk
Oats,whey, peanut butter and yogurt. (Its amazing)
Brown rice
Wholegrain pasta
Chicken

I could eat what you ate today for breakfast and morning snack lol

[TrueBDB]

2400/1400 = 1.714

Eat 1.714 times more of the exact same thing.

[Shrederator]

I'm still pretty new to this but it seems as if you need to eat more.

If you are hitting 1400 on your current diet at your "ideal" ratio, then logically, if you consume double portions of everything listed... you would be @ 2800 cals at the same ratio.

Sucks when the answer is "eat more" when you probably feel full, but I guess that's part of the work to be done. The only thing that has been suggested to me in regards to this is to eat more calorie dense foods, but may screw up what you think is your "ideal" p/c/f ratio.

There is a lot of good info about macros here though: http://forum.bodybuilding.com/showthread.php?t=121703981

[cybertronik]

2400/1400 = 1.714

eat 1.714 times more of the exact same thing.

:-d

[LukeMcD]

Is there anywhere where I can say, put in my calorie and ratio needs and it will produce an example day of what to eat?

Thanks for the replies so far

[Trevor1900]

Is there anywhere where I can say, put in my calorie and ratio needs and it will produce an example day of what to eat?

Thanks for the replies so far

its not that hard broski, just put in some solid effort to do the research on what you should be eating, and you'll figure out what you need for what results.

basically you want solid complex carbs, quality proteins, and healthy fats.

you can find example of these everywhere on the forums and even google. if you are serious about body building, a little ass busting now will go a long way in your efforts to attain and maintain the body you want.

....I mean, yea, I can outline a solid diet for you, but I just threw you a bone, didnt teach you a thing. nomsayin??

[Trevor1900]

Eat whole eggs
Nuts
Milk
Oats,whey, peanut butter and yogurt. (Its amazing)
Brown rice
Wholegrain pasta
Chicken


Basically this ^^
There are more options out there better suited for different people, but like I said before, find out for yourself and experiment, the only way you'll learn to know what your body needs to succeed (swear i didnt use rhymezone) :)

[cybertronik]

Is there anywhere where I can say, put in my calorie and ratio needs and it will produce an example day of what to eat?

Thanks for the replies so far

I don't see how your finding it so hard dude. If I for eg. Need some more protein, I shove an extra chicken breast on the grill, if I need some extra fat I just have me a scoop if peanut butter.

If anything I find it hard not to eat too much lol

You can use fitday or fatsecret but that's all manual input.