calorie maintenance

[sarahlynn]

okay... more questions.
sorry ladies.

as I said before, im 5'10 and 150 lbs. I've looked up my calorie maintenance and I need approx 1500 cals with no activity. I'm aiming at over 2000 cals. If you read my last post, you'd know that I'm having a hard time getting in my calories.

I've actually just come to realization that I was starving myself.. not even on purpose. The months of may/june were terrible.. i use to sleep 10 hours a night and nap for 1-3 hours after work.. and now have realized that my diet (or lack of) was probably the cause.

I've been using fitdiary the last few days, just to see how I'm doing..it's really helpful... however, i've been making an effort to eat more.. but Im struggling in the 1400-1800 range and I'm so frusterated.

I'm looking to lose 5-10 lbs and gain muscle too. But honestly, the number on the scale doesn't really matter to me. .as long as I feel good.

My first question is.. how many calories should I be aiming for with the goals I have? I'm scared to fall back into this starving state again.. (which could happen.. if I'm only eating 1500 cals.. and working out everyday)

I'm honestly just obsessing over getting these numbers up.. and I feel like Im trying so hard and when I look at the overall numbers at the end of the day.. I'm just so frusterated.

Anyways.. here's my link
http://www.fitday.com/WebFit/PublicJ...Owner=sparrack

I've updated today.. just what I'll eat until I go home for supper.

Also, I'm in the process of getting some whey protein powder.. so I was planning on incorporating 1-2 a day, so this will help too.


Thanks again for the help.

[pga617]

The whey will help increase your caloric intake without a lot of volume, I see you eat oats so you can put a scoop in w/your oats and get some protein and extra calories.

I noticed that there aren't many veggies in your diet, you should definitely be getting more. They won't add a lot of calories, but the nutrients & vitamins are definitely needed.

Also, focus on increasing your portions just a little, instead of 3 oz of lean meat up to 4 oz, slowly you'll be able to get your calories up.

As for a calorie range I would suggest somewhere around 1800. I'm currently cycling calories where I'll eat around 1450-1550 for a few days then a higher day around 1800-1900 so it averages around 1600-1650/day and I'm only 5'2" and 134 w/a BMR of 1380.

[polinutrigirl]

I was starving myself, too, until I started raising my calories. I feel much healthier and I'm actually putting on muscle on my too-thin frame. You can look at my fitday journal (link from my bodyspace) for any ideas. I follow an ovo-lacto vegetarian diet, and I get plenty of protein.

[boyscouT]

The whey will help increase your caloric intake without a lot of volume, I see you eat oats so you can put a scoop in w/your oats and get some protein and extra calories.

I noticed that there aren't many veggies in your diet, you should definitely be getting more. They won't add a lot of calories, but the nutrients & vitamins are definitely needed.

Also, focus on increasing your portions just a little, instead of 3 oz of lean meat up to 4 oz, slowly you'll be able to get your calories up.

As for a calorie range I would suggest somewhere around 1800. I'm currently cycling calories where I'll eat around 1450-1550 for a few days then a higher day around 1800-1900 so it averages around 1600-1650/day and I'm only 5'2" and 134 w/a BMR of 1380.

Excellent reply!

Highering your protein intake to at least 1g per lb of bodyweight would be my first priority.

After that, an easy way to meet your caloric goals is to eat more fat. Calorie dense and tastes great!

[twinnett]

Also, planning out your food in advance helps a lot...that way you'll know what you need to meet your goals, rather than waiting until the end of the day to add it up

[Mrs_Muscles]

Also, planning out your food in advance helps a lot...that way you'll know what you need to meet your goals, rather than waiting until the end of the day to add it up

Yes, planning out meals helps a lot. I was either not getting enough calories, or getting way to many until I just planned out meals over a week. When I was just tracking calories as I went I always got to the end of the day and was way under what I needed. I think it was a physiological thing to write down a number every time something went into my mouth. By eliminating that by planning my meals in advance I'm never hungry and I'm getting the correct calories.