Cant Meet my minimum :(

tonie13

Hi folks.

Well... ive been on here a while now and at first i found it a struggle to cut my Kcals down to what it was saying 1500.

at first i cheated a little and didnt add on my drinks and "guesstimated" my foods but after a few months i changed my diet and lifestyle and started getting my target amount.

Now i have a problem. I never add any exercises as i do a physical job and walk about 10 miles per day within my work so when i am training i mainly concentrate on weights to tone up.

So i DONT add exercise to my diary and i add every single scrap of food & drink and even round them up. Yet most days, 5 out of 7, i cant meet my Minimum of 1200kcals.

The days i do meet my target its because i have had fast food take away....




I do eat until im full and drink loads throughout the day!

Any advice?!?!

thewingnut13

I am kind of in the same boat. I do exercise almost everyday and add it though. I have a hard time reaching 1200 cal a day and im full by the end of the day. I actually feel like im eating more now than ever but the difference is that i was drinking up to a case of pop a day.

Acg67

I am kind of in the same boat. I do exercise almost everyday and add it though. I have a hard time reaching 1200 cal a day and im full by the end of the day. I actually feel like im eating more now than ever but the difference is that i was drinking up to a case of pop a day.

are you being serious? that 1) you're a 220lb man eating 1200 cals and 2) you're having trouble eating 1200 cals?

Acg67

anyways...

calorically dense foods

nuts
nut butters
avocados
full fat dairy
pasta
ice cream
etc

busywaterbending

tonie13,

hi, to keep the metabolisim up, do not lower your calorie intake. You have to tell your body to shed fat, and if you start restricting calories the body will think you are starving it and want to hang on to the uncessary body fat. Instead, lift heavy weights twice a week, up your fats and proteins, lower your carbs. That will increase your metabolisim and your body will react by releasing the growth and fat burning hormones. Best wishes, happy training!

irridia

If you aren't losing weight/gaining muscle, I suspect that 1 or more of 3 things are going on. 1) you aren't eating ENOUGH calories 2) you aren't getting enough good quality recovery time 3) you are either under-estimating how much you eat ore over estimating how much you burn during daily activity.

There are multiple resolutions: 1) MFP lets you choose a daily activty level and it will auto calculate the correct calories for you 2) buy a digital scale and measure your food until you get good at eyeballing it. 3) add in your strength training to ensure calorie needs are accounted for, I've found that setting it for the amount of time under cardio as strength training seems to work. 4) if you are doing a boatload of low weght isolation type reps, then you are probably catabolizing muscle, especially if you ae in a calorie deficiet. Check into stronglifts 5x5 and as long as you are healthy enough to lift heavy it will greatly benefit you. Also make certain you are gettng enough protien and eat back your calories. Also make certain you are getting enough Vitamin D.

Hope this helps