Increasing Calories - a newbies first post

Flavin654

Hi guys and girls

So I am new to My fitness pal and have once again decided to shed the excess.

Little bit of introduction:

I am 23, Male

6,3"
127KG

Current goal weight: 100KG within 6 months. ( would prefer to lose a tad more but being realistic)


So first of all I'm quite a big guy and always have been. I got down to 100KG about 2 years ago and was quite happy and then went back to uni... I am now working full time (desk job) and have decided things need to change again.

The main thing i struggle with besides motivation for exercise is eating a sensible level of calories. I have been eating healthier for about 2 weeks now and have already noticed a difference however I am not eating anywhere near the recommended calories for a guy of my size and not feeling in the slightest hungry.

I will use today as an example.

Breakfast, 2 eggs, scrambled with skimmed milk 190~ calories.

Lunch: tinned tuna with sweet chilli sauce 150~ calories

Today I have done around 30 mins of cardio and some weight training.

now what on earth am I supposed to eat for dinner to achieve the 2000 or so calories I am supposed to?

I don't tend to snack or feel hungry between meals. I can be quite a fussy eater when it comes to Fruit and Veg but other than that i will eat almost anything and I'm happy.


Any tips, advice, motivation or suggestions welcome!


Thanks

Flav

editorgrrl

Read this: http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants

fdagasdgfasdgsda

It really varies person to person, but I'll give you an example of my 1900-2200 calorie day. (Gaining 1lb/week at 140lbs)

Breakfast - 800-1000 calories
3 eggs
4.5 servings of egg whites = omelet.

1-1.5 servings of oat
24g of pb2
115g banana = big bowl of oatmeal.

I eat this closer to lunch than a true breakfast and it holds me over nicely until I eat lunch about 3-4.

Lunch - 500 calories
1 whole wheat low fat tortilla
1 can tuna
4 servings mayo
10g sriracha

Dinner - ~300-400 calories
4-6oz chicken breast (dry seasonings)
150g red bell pepper roasted ontop

Dessert - 200-500 calories
1-2 cups nonfat yogurt
1 serving frozen blueberries
1 serving frozen strawberries
115g banana
2 servings shredded coconut

This is just my staple day when I'm VERY busy and have little time. I like to structure my meals so I eat my most calories in the morning after my body has fasted for many hours while sleeping. Then slowly taper them down as my activity level decreases. If your schedule fits it give it a try. Always leave yourself space for a nice snack at night if you tend to get the munchies at night.

(the coconut, fruit and all that yogurt has been a dinner in itself some days)

Flavin654

Thanks!

Great breakdown just what i was looking for.

Think it might be a bit of a push for me to get in a healthy 1900 but I can try, I have always seemed to eat the wrong foods rather than just too much.

Some great ideas of what I should be thinking about though.

Linnaea27

Adding in yummy things like full-fat cheese, avocadoes, peanut/almond butter, whole milk, olive oil, and so on will help you consume many more calories without adding a lot of food volume, if you're not used to eating big quantities.

Whole grains are a great way to increase calories while still eating healthily too, provided you don't eat them for every meal.

fdagasdgfasdgsda

^^^ Exactly!! Little more calorie density. Avocados are amazing I've been trying to fit them in daily recently! Either mix them into a big bowl of tuna, mayo, with sriracha and an avocado cubed up, cracked salt and pepper and a splash of lime! Hello healthy!