How do you net 1500-1600 calories?!?

AmandaMaitland

My lowest weight was 140. I lingered around there for what seems like forever. My ultimate goal is 130. I tried bumping up my calories to 1500, but with how I exercise I usually net less than 1000, sometimes less than 500. Not because I'm trying too, I just am so full and I don't know how to incorporate that many calories with out going over in carbs/fat etc. I try to incorporate more veggies, I do all the lean meats, and fruits. I've also gained 10 lbs in the meantime so now I walk around the 150 mark. Any suggestions ?

kikicooks

Try calorie dense foods like nuts, nut butters, whole grains, avocados, beans/legumes.

TavistockToad

My lowest weight was 140. I lingered around there for what seems like forever. My ultimate goal is 130. I tried bumping up my calories to 1500, but with how I exercise I usually net less than 1000, sometimes less than 500. Not because I'm trying too, I just am so full and I don't know how to incorporate that many calories with out going over in carbs/fat etc. I try to incorporate more veggies, I do all the lean meats, and fruits. I've also gained 10 lbs in the meantime so now I walk around the 150 mark. Any suggestions ?

what did you eat to gain 10lbs recently? eat enough of that to get to net 1500 but not so much you are over your maintenance calories....

norghost

Yep, calorie dense is the important word here! Drop your "lean meats" (if that means low-fat), they are just more expensive because more cutting works has been made. Don't be afraid of fat. Fat has 9kcal/gram while carbs and protein have 4kcal/gram. Try upping your daily fat % macronutrient. Nuts are a good suggestion as they have a lot of fat in them and also protein. Eggs are great.

AmandaMaitland

what did you eat to gain 10lbs recently? eat enough of that to get to net 1500 but not so much you are over your maintenance calories....

I hadn't been eating bad at all. Really healthy actually. But I was eating 1200 for so long, I'm thinking maybe because I bumped it up to 1500. However, if I technically eat 1500, but exercise and net 700 I guess I'm really only having an intake of about 800. My thing is, some days I only can eat 1300 and I do high impact exercises and I average burn about 700. Maybe I'm gaining because I'm not really eating the right amount after exercise? I don't know

WendyTerry420

I often wonder that myself.

I eat between 1800 - 2200 calories a day. If I don't eat enough, I feel light-headed and dizzy. I would be starving all day if I ate that little.

AmandaMaitland

Yep, calorie dense is the important word here! Drop your "lean meats" (if that means low-fat), they are just more expensive because more cutting works has been made. Don't be afraid of fat. Fat has 9kcal/gram while carbs and protein have 4kcal/gram. Try upping your daily fat % macronutrient. Nuts are a good suggestion as they have a lot of fat in them and also protein. Eggs are great.

Well being a southern beach girl I have always loved seafood/fish. I also eat more chicken and ground turkey than hamburger meat and steak... hamburger meat not so often, and steak I could eat probably once or twice a week. I also hardly ever eat pork. When it comes to fish though, I try to eat the higher calorie/protein enriched fish such as Salmon. I'm not sure what else I should be eating?

LorinaLynn

Same way you net 1200 or any other amount. By planning your day. Have an idea of what you're going to burn through exercise and factor that into your meals. Enter all your meals early in the day, and see where you need to add more. Have an extra piece of fruit with breakfast or as a snack. I love having protein bars because they taste like candy, but give me 10-20g of protein at around 200 calories. Have a couple pieces of cheese or drink chocolate milk. And everything you were eating before, just at slightly larger servings. An extra couple ounces of chicken, a extra half cup of vegetables, a normal sized serving of rice or pasta instead of a smaller one.

Also, by your picture, you look lean (and flippin' gorgeous!!!). At 5'7, 130 pounds might not be a realistic goal, even though it's within the healthy range for your heights. I was around 120 pounds about 10 years ago at 5'5, and had that in the back of my head as a possible goal weight, but my lean mass alone is around 110 pounds now, so I'd either have to lose lean mass or have a crazy-low body fat percentage to hit 120.

diannethegeek

Cook your veggies in olive oil. Use higher calorie dressings. Add full fat dairy, cheese, nuts, avocado, different cuts of meat, etc. It's easy to bump up your calories without eating a lot more food if you just eat a little smarter.

now_or_never13

Add things like oils, nuts, nut butters, etc. Switch out any fat free/low fat items for higher fat and calorie items. Add dressings and sauces.

If you just can't add in more things than lay off the exercise.

AmandaMaitland

Same way you net 1200 or any other amount. By planning your day. Have an idea of what you're going to burn through exercise and factor that into your meals. Enter all your meals early in the day, and see where you need to add more. Have an extra piece of fruit with breakfast or as a snack. I love having protein bars because they taste like candy, but give me 10-20g of protein at around 200 calories. Have a couple pieces of cheese or drink chocolate milk. And everything you were eating before, just at slightly larger servings. An extra couple ounces of chicken, a extra half cup of vegetables, a normal sized serving of rice or pasta instead of a smaller one.

Also, by your picture, you look lean (and flippin' gorgeous!!!). At 5'7, 130 pounds might not be a realistic goal, even though it's within the healthy range for your heights. I was around 120 pounds about 10 years ago at 5'5, and had that in the back of my head as a possible goal weight, but my lean mass alone is around 110 pounds now, so I'd either have to lose lean mass or have a crazy-low body fat percentage to hit 120.

I'll be honest, your story was why I started bumping up my calories and trying to figure this whole thing out ! I read about you not too long ago and it inspired me! I have started doing the snacks in between my meals and try to pre-plan my day either the day before, or the morning of. 130 may be unrealistic haha, but I guess I say that because I've always been a scale freak (which I'm currently working on).. I would be perfectly content at a toned 140-145! Thanks for the advice!!!