Am I starving?

Tuplatano

My daily recommended calories is: 1420

I work out at least 5 times a week for 45 minutes and on average I burn about 500-600 calories. So after my burned calories my daily calories allowance jumps up to about 2000 calories per day. I end up with 1000 free calories that I don’t consume. On average I normally eat 1100 calories per days (some days 900 calories) and feel completely full. Except on the Fridays when I normally go out to eat and my calories those day are around 1700-2000 calories.
I know this might not be healthy but should I stuff my mouth just to use those unused calories? Or am I mathematically over analyzing this process?

You can take a look at my food diaries (I think is available to friends only).

azlady7

that does seem awfully low for an adult male. i am not sure, I could be wrong. it could possibly be the types of foods your eating. I tried to look at your diary, but it is only available to your friends. Sorry I couldnt be more helpful

guidosgal

You should be eating at least your BMR. and then most of your exercise cals. You wnt to eat heathly stuff and not just stuff to stuf your mouth with. dont be over mathamatical just do it in the most healthy way possible. Its a change of life style and you want to go about it in a way that is comfortable for you to do and have success. :bigsmile:

Tuplatano

Hi All,
To view my Diaries you can enter the Key: 1234

sbilyeu75

You should eat more calories.

Tuplatano

I think i been eating healthy stuff: Most of the healthy stuff i been eating is naturally low in Cals.

Check my diaries. the key is 1234

thedeepblue

900 to 1100 is very low calories for a male. Your body must think you are trying to starve yourself.

NutritionDivaRD

Hi there! From what I see, you are making healthy choices BUT you need to increase your calories. Great job getting in those fruits! I think you could increase your veggie intake a little on most days. Do you drink milk? Skim milk is a great source not only of calcium, but also vitamins A, D, Riboflavin, and protein. For days when you are short of calories but just aren't hungry, try eating a tablespoon of peanut butter. It'll add calories and provides healthy fats. Or you could eat the peanut butter on Bran Crispbread (http://www.brancrispbread.com/default.aspx) which is an excellent source of fiber. Are you watching your sodium intake? Be careful of the packaged foods and lunch meats, they are loaded with sodium and will put you over your limit quick.

Overall, I think you are doing a great job! But definitely increase your calorie intake a little. Good luck! I hope this helps!

~Angela

chrisdavey

IMO yes. I would be absolutely starving if I was eating as much as you and I weight 160lbs.

Have a read of this for an absolute no BS guide to FAT LOSS (not weight loss) and body recomposition.
http://www.ptcfrankston.com/doc/newsletter/PTC_Newsletter_IssueNo37.html
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If you don't have time to read the above (although I HIGHLY recommend it as it is great advice) here is the summary.

Now for a final recap. The ones that are going to lose the most amount of body fat will be lifting heavy weights three times per week, increasing the weight used whenever possible, they will be doing two very intense cardio sessions where they will run with weights, sprint, swing kettlebells, lift KB’s that are over their bodyweight, do complexes that will leave them nauseous, at least twice a week, they will be eating six small meals a day, making sure they have protein in each meal. They will be eating four grams of protein per kilogram of bodyweight every day, divided into six portions. They will obtain all their carbohydrates from fruit and vegetables, ensuring they don’t eat any fruit after mid afternoon. They will avoid all manmade carbs. They will drink no calories. They will get eight hours sleep every night.

AnAbsoluteDiva

Dude,

I looked at your food diary. You need some substance. But listen, that whole starvation thing that people just LOVE to talk about isn't even remotely accurate. Your body isn't going to starve. Your metabolism may slow down if it doesn't have fuel (just the way a car slows down if it doesn't have fuel) but you're not going to starve.

Zig zagging is a very good way to keep your body guessing. Sort of like muscle confusion. One day your calories are high, the next day they're low, and at the end of the week it all averages out. It's effective, it's safe, and if you're not feeling hungry or dizzy or faint, then I would say that you're probably all right. I know I never feel hungry after I weight train but I'm famished after I run more than ten or twelve miles.

You are a sandwich guy... I don't see much in the way of vegetables and fruit or dairy. I'd tell you to mix it up, throw in some different foods so that you get all those macronutrients you need.

At the end of the day, trust your body. It will tell you that you're hungry. You're losing weight, you feel good, you're working out, and you've sold me on the elliptical. I've never gotten on that thing but after seeing that you can burn all those calories in half an hour, I'm sold. I have to run seven miles to burn that much and it takes me an hour.

tbernard

I'm curious about your height and whether or not those workouts include weight training. I'm 5'10 and in April my weight was 226. As of today I weighed in at 182 lbs. I eat considerably more calories in a day that you are currently consuming. My progress has been accelerated since September when I discovered this application. Before It I was eating much worse. I'm happily leaving my food diary open. If you're doing weight lifting you really want to make sure your body is taking in lots of protein. As those muscles grow and repair themselves your calorie burn will increase and your progress will accelerate. But be careful not to eat too little. I expect that want to me the muscular guy on the beach next summer, and not just the starving skinny kid.

Tuplatano

Hi Guys,
Thank you for the imputs, i'm learning alot from you. I'm gonna try to slowly increase my calories to 1400 per day, however i hope this will not slow down my weight lost. My goal is to lose 2LBS per week like i did 4-5 years ago.

@ChrisDave: Thank you for the article link, I will take a look at it.

@ Bayoubabie: THank you for thoses advised, I know i do realize that i need to eat more vegetables, I dont like veggies but i will need to get use to. Milk, yes i only buy Skim milk and lite Soy milk, I had not been drinking lots of Milk latelly but i need to start adding that to my diet. I normally ear a cheese string for my calcium. I do love peanuts so next time i go shopping i'm going to buy some more raw unsalted nuts. I stopped bringing those lean frozen meal to work because of the amount of sodium in them and started replacing them with deli sandwiches, thank you for reminding me that some of the lunch meat are loaded with sodium.

Tuplatano

@ Tbenard: I'm not doing any weight lifting as of yet. I'm 5'9 and I my weight was 220.5 on 09/17.. Last friday when i weighted myself i was 214. My plan right now is to get to aleast to 165 LBS and then start to do some weight lifting after i get to 165LBS and continue to lose more fat weight. No i dont want to be a skinny boy at the beach :laugh: . My final goal is to create my own "Situation" (6 pack) and muscular defenition.

@ Diva: Hola Diva, I dont feel hungry or dizzy, but when i do feel hungry i normally eat a cheese stick , some melon, or someting low in Cals. I normally eat sandwiches cause i almost always eat at my desk and because of the conveniece. But i realize that i do need to mix it up so i can get all my nutrients. I'm thinking of buying some multivitamins too. Yea the elptical is amazing. It's depend on your intensity level. i know the calories burned amount on those machines my be off by 50-100 calories so i try to keep that in mind. I also run.


I dont think i going to have a problem comsuming calories this weekend. Going on a mini Vacation.

chrisdavey

LOL at situation comment :P

I am 5'8" and was up to 210lbs. I dieted hardcore with no resistance training and ended up too skinny. Taken me 3 years to get back the strength I lost. Have a read of the above mate and your goals may change a bit

Tuplatano

@ chris, I did similar to what you did about 4-5 years ago. I did some extreme dieting I called myself the somalia diet, I was only taking 800 calories a day, plus workout for approximately 50 minutes. I was awfully skinny, I was down to 125 lbs. I don't recommend my somalia diet to anybody because on the long run if not healthy if you keep doing it for an extended period of time. I will read your article tomorrow I need to try to get a least 6 hours of sleep now. Thank you

Butterflyglass

We're not dieting remember....we are changing our lifestyles. Eating so few calories without the micronutrients you receive from a wider variety of foods will only get you sick:(

The trick is changing our habits so we can maintain a manageable lifestyle with balance:)

NutritionDivaRD

You're very welcome! I would definitely recommend that you take a multivitamin daily. Also, B vitamins are important for energy metabolism so a B Complex would benefit you as well.

Like you, I've never been a huge fan of veggies. I've learned though that its mostly about texture for me. I prefer to eat broccoli, carrots, and several others raw not cooked. I don't care for the mushy texture when they are cooked. Sometimes I'll steam them for just a few minutes but in order for me to love them they still have to have some CRUNCH to them! Try to eat a variety of colors as they offer different nutrients. This is a good rule of thumb for all plant foods. Just mix it up a bit!

I know that eating at work can be limiting especially if you eat at your desk. I figured that's why you had so many sandwiches. The lunch meat is okay, I just wanted to make sure you keep track of sodium intake. I added it to my diary so that I can make sure daily that I'm staying within my limits. It helps!

turbojanem

for me and my body at 150-ish, i need more than 1200 calories. i typically shoot for 1400 per day. which gives me about 200 calories net after my 400 calorie workout burn. as a man with more muscle, i would think you need this much too!

i haven't seen your eating, but this is one thing i have seen in even my friends and family and the way that they eat: the variety is low, and the processed foods are high. our bodies were designed to eat many different colors of foods in one day. to do so, you must eat veggies and fruits. i eat my 5 veggies/fruits a day, lean proteins and really watch the quality of my breads/rice/pasta. get your carbs from your fruit instead of bread. the fruits and veggies will give you the volume you need to feel full vs. cheese and crackers that have high calories and low volume.

feel free to add me as a friend and i will help you best i can. you can also look at my food journals and see what i eat.

Jane

ChubbieTubbie

If I were you, I'd throw in a protein drink somewhere in the mix--it'll give you some more calories and it'll be a good boost for exercising.

islandnutshel

That does seem low for an adult male. If you have your MFP settings already set at 1000 cal deficit a day. (or -2 pounds/week) then you should be eating your exercise calories. If you find your weight loss slowing down, then it is most likely a sign of your body trying to slow its metabolism and the way out is to eat more. Sounds crazy but it works. Easy ways to do this is to add healthy heart friendly fats into your diet. Avocado, extra virgin olive oil, raw nuts & seeds. Pumpkin seeds are sooo healthy for men. Keep strong & well fed.

rml_16

You're eating a bunch of diety, processed, artificial crap! Eat some real food! How about some Arnold's Whole Wheat bread? It's 100 calories a slice and I can almost guarantee healthier than your 40-calorie bread that's probably full of unpronouncable chemicals to give it taste for those missing calories.

Add some mayonaisse to your sandwich. Where are all your fruits and vegetables? How about some cereal and yogurt for breakfast instead of that shake?

Oy! You're eating low-calorie, but I wouldn't call that healthy. Avocados are extremely healthy, but not low-calorie. A 100-calorie pack of "Oreos" is low-calorie, but not healthy. See?

stormieweather

If you're not eating and you don't feel hungry, your body is in fat-conservation mode. What you want to do is get your body in fat usage mode!! EAT! Give your body enough fuel that the hormones will come into play that allow the fat storage to be used. Read up on Leptin, Ghrelin, and Insulin.

lydiaanne1977

The first part of your day always seems on the light side, and you're eating a heavier dinner. Try balancing out your meals so that you're eating about the same cals each meal. I always aim for 500 a meal. Try eating a banana with your morning shake, or a granola bar. For lunch you could eat two sandwiches and still be under 500. Then just trim your dinner down a little (you'll find that you won't need as much food at dinner, if you balance out all your meals). Just a suggestion, that I find works for me )

abricklin

Yea the elptical is amazing. It's depend on your intensity level. i know the calories burned amount on those machines my be off by 50-100 calories so i try to keep that in mind. I also run.

Looks like you got plenty of advice on calorie consumption so I had the need to comment on the elliptical calories burned. Unless you are using a good HRM, its hard to say what you are really burning. I usually burn only 60% of what the elliptical says (as compared to my HRM) so when the elliptical says 600, I am actually at 400 or so. Be careful there when you say that they may be off by 50-100 calories, unless you are only working out for 15 minutes!

JDMPWR

Raise your caloric intake asap. How long have you been eating like this? If you dont raise it soon you will go into starvation mode if you have been at this a while!!!

Bamacraft

I would agree with using the Arnold bread. more cals but better for you. I see two other things that jump right out. 75% of your calories are in the evening (dinner and snacks?) is this accurate or are the snacks spread throughout the day? I would try and have most calories by 2-3pm and sensible dinner. the few days i looked at you seem way too low on water.

Basically eat more (better) calories. Go with healthier bread or sub bread with a whole wheat wrap. For you i assume ~2000 cals per day. if you burn 500+ with exercise, you still could eat close to that 2000 and still lose the 1lb/week. I think you have it set up where fitnesspal has deducted 500 cals per day already?. You are not eating back those exercise calories. Also recommend something like EAS drink after workout.

rml_16

Yea the elptical is amazing. It's depend on your intensity level. i know the calories burned amount on those machines my be off by 50-100 calories so i try to keep that in mind. I also run.

Looks like you got plenty of advice on calorie consumption so I had the need to comment on the elliptical calories burned. Unless you are using a good HRM, its hard to say what you are really burning. I usually burn only 60% of what the elliptical says (as compared to my HRM) so when the elliptical says 600, I am actually at 400 or so. Be careful there when you say that they may be off by 50-100 calories, unless you are only working out for 15 minutes!

I agree. I have my own elliptical and it doesn't have the most sophisticated calorie counter, but my HRM is about 30% of what the machine says.

tbernard

Men tend to have an easier time losing excess weight than do women and the reason is an important once. We tend to be more muscular and we tend to add muscle more easily. Knowing this should provide a message to both sexes. If you are a guy, you need to protect this advantage by feeding and growing that muscle. If you're a female, you aren't going to be able to build as much muscle, but you need to add on some. Doing this boosts metabolism and makes you look better.

I would avoid the idea of deciding to lift weights after weight has been lost. Although adding some muscle would add a little pure weight to you initially, the process of feeding and rebuilding those muscles would cause your body to burn more calories... particularly at night while you are sleeping as your body repairs itself. Doing the muscle work right now would also allow you to find yourself at a lower weight without as much hanging skin. Building strength later, after you've already emaciated yourself is sort of counter productive. If you try to just diet your way down, your body is just going to find itself looking for the best possible energy sources... which will be muscle.... You will find yourself with a body which burns fewer calories because their is no real muscle, trying to perform exercises which have become even harder because you have no strength or endurance.

Reducing calories too low is also considered to play a part in creating eating disorders. You're starving your brain.

lydiaanne1977

I agree with this as well. I find that the calories burnt are about 100 less then what MFP suggests, so I manually key in what I actually burnt.

lydiaanne1977

I agree with this as well. I find that the calories burnt are about 100 less then what MFP suggests, so I manually key in what I actually burnt.

lydiaanne1977

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I agree with this as well. I find that the calories burnt are about 100 less then what MFP suggests, so I manually key in what I actually burnt.
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