what to eat help

Options
mknee
mknee Posts: 4
in Health and Weight Loss
I am new to all this and from the food tracker on this site, it appears I am not eating enough? I am a male, 6"3, 217 pounds. Reading says I should be having around 2500 calories a day. I calculated only 1600-1700 last per day on my new diet.

Anyway this is what I am eating:

Large bowl of sugar free, salt free musli in morning
Handful of almonds mid morning
large ham and cheese / chicken salad sandwich, no mayo maybe mustard on brown bread with orange and banana for lunch
more handful almonds mid afternoon
lightly fried fish or steak or chicken with vegatables and new potatoes for dinner and some salad no dressing

Through the day I must drink around 10 glasses of water and 2-3 pints of water when I get home.

Weekends I have a nice sunday roast, fried breakfast otherwise same as mid week. I also drink around 2 pints of beer during the week about 3-4 times with a little bing on friday and or sat.

I also do 30-40 min run and 2000m row plus 3 times a week and 100 situps almost every day.

Am i getting enough calories for loosing weight and getting fit?

Replies

  • morganadk2_deleted
    morganadk2_deleted Posts: 1,696 Member
    Options
    You should eat your calories from exersise back! on days i know i'm going to the gym, i log my exersie in the morning , then have bigger meals those days!


    http://www.myfitnesspal.com/topics/show/10589-for-those-confused-or-questioning-eating-your-exercise-calo

    http://www.myfitnesspal.com/topics/show/61706-guide-to-calorie-deficit


    This is just a part of it! please read the link above


    Generally someone with a BMI over 32 can do a 1000 calorie a day (2 lbs a week) deficit
    With a BMI of 30 to 32 a deficit of 750 calories is generally correct (about 1.5 lbs a week)
    With a BMI of 28 to 30 a deficit of 500 calories is about right (about 1 lb a week)
    With a BMI of 26 to 28 a deficit of about 300 calories is perfect (about 1/2 lb a week)
    and below 26... well this is where we get fuzzy. See now you're no longer talking about being overweight, so while it's still ok to have a small deficit, you really should shift your focus more towards muscle tone, and reducing fat. This means is EXTRA important to eat your exercise calories as your body needs to KNOW it's ok to burn fat stores, and the only way it will know is if you keep giving it the calories it needs to not enter the famine response (starvation mode)



    Good luck on your journey

Categories