eating your calories

dazleyj
dazleyj Posts: 33 Member
in Food and Nutrition
Having a problem with calorie intake while trying to eat right...
Some places say you're supposed to intake as many calories as you work off to get to your BMR or Basic metabolic rate. For example, sundays roller skate session put me at 2900ish calories that i needed to fuel my body for that day, thaat seems crazy and impossible to eat that many and still eat right...... any input? My goal is to lose 25 -50 lbs, without losing much muscle. I'm 6'0 250 lbs, i'd consider myself pretty muscular, but have no clue on my bodyfat %.. any help or understanding would be greatly appreciated :)
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Replies

  • drmerc
    drmerc Posts: 2,603 Member
    You are currently lifting? How much protein are you eating?
    2900 is not impossible, trust me, if you need to eat it, you don't necessarily have to eat "clean"
  • ChelseaM18
    ChelseaM18 Posts: 303
    It's not impossible, eat larger quantities of the food you're already eating and up your protein intake as you diet further to help you maintain as much muscle mass as possible :)
  • Brandnewme150
    Brandnewme150 Posts: 43 Member
    If you are trying to lose weight you should net 15-20% less calories then your tdee. Look up a tdee calculator and find yours. If you input your exercise activity just make sure you take into account that the number you get has your exercise cals back in. I always figure myself as sedentary and then figure out my exercise cals seperately and I usually eat about 1/2 of what I burn back mostly because I'm not sure how accurate mfp's estimates are.
  • frando
    frando Posts: 583 Member
    Steak... all the steak :D
  • dazleyj
    dazleyj Posts: 33 Member
    I'm getting approx 30-45 min cardio daily, except on sunday when i rollerskate during the hip hop session for about 3 hours, I'm actually on the floor roughly 1.5 hours total and resting, kinda interval-like, that's the biggest deficit, MFP says i burn about 1k calories during that session, and it feels like it :). Monday is chest and triceps, 4 different workouts with most being 4 sets of 10-12, then 30-45 min cardio. Tuesday is legs and abs, bout the same repitition as stated above and same cardio, wed is just cardio, thursday is back and biceps and cardio, and friday is shoulder/trap/ab and cardio, sat is no lifting/cardio, and sunday is no lifting/skating. my bmr is 2300, and i can only consume 1800ish. I hope that paints an accurate picture. last week I was under my goal mostly significantly 3-500 calories everyday, sunday i was under about 1200ish, i had a chocolate bar with some peanut butter just for caories.... i need a better option. unless that's ok...
  • lauren3101
    lauren3101 Posts: 1,853 Member
    If you can't eat your BMR, how did you gain weight?

    There are plenty of high calorie foods you can eat that will add a lot of calories but not actually a lot of food. Nuts, peanut butter, and advocado are examples.
  • 4_Lisa
    4_Lisa Posts: 362 Member
    Drink more Timmies! lol, large reg is 140 cals right there!
  • dazleyj
    dazleyj Posts: 33 Member
    To chelsea: I'm eating tim hortons multi-grain flatbread ham and egg no cheese for breakfast with a coffee, for lunch a subway bmt pepperjack chz, lots of veggies and spicy mustard for lunch, and usually chicken, with mixed veggies for dinner, for a snack b4 workouts, i eat mixed nuts, about a cup or so, and a protein shake if I feel hungry post-workout. I also have pre-hypertension so i have to watch sodium intake. With help of mfp I put this plan together, with no actual knowledge except for what i read/research.
  • 4_Lisa
    4_Lisa Posts: 362 Member
    If you can't eat your BMR, how did you gain weight?

    he asked how to do it and EAT HEALTHY... and some can gain weight by NOT eating.... I'm an example of that one.... starvation mode is NOT your friend
  • drmerc
    drmerc Posts: 2,603 Member
    If you can't eat your BMR, how did you gain weight?

    he asked how to do it and EAT HEALTHY... and some can gain weight by NOT eating.... I'm an example of that one.... starvation mode is NOT your friend

    You gain weight by not eating? That is amazing
  • dazleyj
    dazleyj Posts: 33 Member
    If you can't eat your BMR, how did you gain weight?

    There are plenty of high calorie foods you can eat that will add a lot of calories but not actually a lot of food. Nuts, peanut butter, and advocado are examples.

    Oh, i guarantee i can eat, but i dont want to slip back into that way of doing it, i'm looking for the "right" way to do it :) And avacados are a great suggestion!
  • janeite1990
    janeite1990 Posts: 671 Member
    When I scuba dive, I burn crazy calories and have a hard time eating them all. I try to eat clean until I'm not hungry (you probably feel the deficit after that much cardio), and then I don't worry about it. If it is just once a week, I don't think it is a big deal. If you were doing it every day or even 3x a week, you'd have too much of a deficit.

    Good luck! sounds like you have fun!
  • lauren3101
    lauren3101 Posts: 1,853 Member

    some can gain weight by NOT eating....

    I think you need to book an appointment with your doctor!
  • SideSteel
    SideSteel Posts: 11,068 Member
    If you can't eat your BMR, how did you gain weight?

    he asked how to do it and EAT HEALTHY... and some can gain weight by NOT eating.... I'm an example of that one.... starvation mode is NOT your friend

    How did you do that?
  • lauren3101
    lauren3101 Posts: 1,853 Member
    If you can't eat your BMR, how did you gain weight?

    There are plenty of high calorie foods you can eat that will add a lot of calories but not actually a lot of food. Nuts, peanut butter, and advocado are examples.

    Oh, i guarantee i can eat, but i dont want to slip back into that way of doing it, i'm looking for the "right" way to do it :) And avacados are a great suggestion!

    Ah I see, my apologies. My original comment still stands; nuts, peanut butter and avocado are all good for you but high in calories. Smoothies are another good way to add calories without making you too full.
  • dazleyj
    dazleyj Posts: 33 Member
    If you can't eat your BMR, how did you gain weight?

    he asked how to do it and EAT HEALTHY... and some can gain weight by NOT eating.... I'm an example of that one.... starvation mode is NOT your friend

    How did you do that?
    Perhaps ensure/high calorie drinks? lol
  • dazleyj
    dazleyj Posts: 33 Member
    Thanks!
    If you can't eat your BMR, how did you gain weight?

    There are plenty of high calorie foods you can eat that will add a lot of calories but not actually a lot of food. Nuts, peanut butter, and advocado are examples.

    Oh, i guarantee i can eat, but i dont want to slip back into that way of doing it, i'm looking for the "right" way to do it :) And avacados are a great suggestion!
    Thanks!

    Ah I see, my apologies. My original comment still stands; nuts, peanut butter and avocado are all good for you but high in calories. Smoothies are another good way to add calories without making you too full.
  • jasonp_ritzert
    jasonp_ritzert Posts: 357 Member
    Here are some ideas:

    Avocados are a great source of food fats and fiber. I smush it up and use is in place of mustard sometimes on sandwiches.

    Milk is always a good source of calories, even skim or 1% gives you some good proteins, fats, and carbs.

    Add in some brown rice into your dinners.
  • fightininggirl
    fightininggirl Posts: 792 Member
    I as one who used to gain weight by not eating enough. when your body is in starvation mode what you do eat stores up as fat. since I began adjusting my eating I am down to 186 pounds.
  • WendyTerry420
    WendyTerry420 Posts: 13,274 Member
    If you can't eat your BMR, how did you gain weight?

    There are plenty of high calorie foods you can eat that will add a lot of calories but not actually a lot of food. Nuts, peanut butter, and advocado are examples.

    Oh, i guarantee i can eat, but i dont want to slip back into that way of doing it, i'm looking for the "right" way to do it :) And avacados are a great suggestion!

    There is no "right" way to eat. There is a "right" calorie amount for a given person, but there are no good or bad foods. And imo, it is best to learn how to eat small portions of your favorite foods than to simply avoid them. You will be better off in the long run.
  • dazleyj
    dazleyj Posts: 33 Member
    It would be really cool if there was a place that listed takeout places and quality menu choices for people trying to eat right. Thanks for suggestions thus far.
  • dazleyj
    dazleyj Posts: 33 Member
    Haha, you saw my profile pic.... well, i went down form 3 creamers and 3 sugar to 1 cream and 2 sugars, and i'm already WIRED haha anymore and i might run up a wall. :)
    Drink more Timmies! lol, large reg is 140 cals right there!
  • rduhlir
    rduhlir Posts: 3,550 Member
    I agree with Wendy. Even now I have seen people telling others to toss out food because it is "bad" for you. The best thing to do is research where you go for takeout normally. Most places list the menu with nutrition facts on their website, so you will know what to get before you even go.
  • dazleyj
    dazleyj Posts: 33 Member
    I opened up my food diary thingy if you wanna see it perhaps to offer suggestions based on hard data, i track everything. except some lifting, kinda cumbersome to put weight reps and which...
  • love4fitnesslove4food_wechange
    love4fitnesslove4food_wechange Posts: 6,897 Member
    2900 is pretty easy in all honesty--

    1 pound of salmon = 600-900 calories depending on type (wild vs farmed vs smoked, etc)
    1 serving pasta = 210
    1 tbsp oil = 120
    1 cup broccoli = 30
    2 tbsp parmesan cheese = 60

    Make salmon. Sauteed, seared, baked...whatever (If i can eat a pound so can you..I'm 1/2 your size). Then make pasta, toss with oil, parm, and cooked broccoli.

    = 1020-1320 calories in 1 meal or heck--if you insist have 8 oz salmon and make an equivalent portion of pasta for a 2nd meal (you'd have 720-870 calories per meal x 2 = 1440-1740 total for say lunch/dinner..sub out 1/2 the salmon for steak and you're at the same calorie amount)

    Shake:
    1.5 cups whole milk (225)
    1 banana (100)
    2 tbsp pb (190)
    2 scoops protein powder (260)
    = 775 calories

    Breakfast:
    3 eggs (240)
    1 tbsp butter (100 --to cook your eggs)
    1 serving oatmeal (150)
    1 scoop protein powder in oatmeal (130--makes it sweet but gives you protein)
    = 620 calories

    Grand total = 2835-3135. Pretty sweet eh?

    You can modify the first meal to make 1/2 the salmon steak, or chicken, or what have you and change the pasta to rice, add mixed veggies and an egg for fried rice.
  • Martucha123
    Martucha123 Posts: 1,089 Member
    not sure if somebody mentioned that already
    but you don't need to eat them back during the same day. If 1000k burn happens only once a week, you can eat back 150 kcal per day...
    just add 150 kcal to your daily allowance
  • Tilran
    Tilran Posts: 627 Member
    2900 is pretty easy in all honesty--

    1 pound of salmon = 600-900 calories depending on type (wild vs farmed vs smoked, etc)
    1 serving pasta = 210
    1 tbsp oil = 120
    1 cup broccoli = 30
    2 tbsp parmesan cheese = 60

    Make salmon. Sauteed, seared, baked...whatever (If i can eat a pound so can you..I'm 1/2 your size). Then make pasta, toss with oil, parm, and cooked broccoli.

    = 1020-1320 calories in 1 meal or heck--if you insist have 8 oz salmon and make an equivalent portion of pasta for a 2nd meal (you'd have 720-870 calories per meal x 2 = 1440-1740 total for say lunch/dinner..sub out 1/2 the salmon for steak and you're at the same calorie amount)

    Shake:
    1.5 cups whole milk (225)
    1 banana (100)
    2 tbsp pb (190)
    2 scoops protein powder (260)
    = 775 calories

    Breakfast:
    3 eggs (240)
    1 tbsp butter (100 --to cook your eggs)
    1 serving oatmeal (150)
    1 scoop protein powder in oatmeal (130--makes it sweet but gives you protein)
    = 620 calories

    Grand total = 2835-3135. Pretty sweet eh?

    You can modify the first meal to make 1/2 the salmon steak, or chicken, or what have you and change the pasta to rice, add mixed veggies and an egg for fried rice.

    Come make me meals please!!! *swoon*
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    On days that I know I'm going to have a big burn, I plan a big meal around that. For example, if I go on a good hike in the mountains, I can burn off a couple thousand calories per my HRM If I'm going at a good clip...on days like this, I just plan to eat big...you can eat big and still eat healthy.

    One of my go to dinners and a day like this is braised short ribs...I'll have around 8-10 oz of the beef short ribs that have been braised in low sodium broth and cabernet with a serving of horseradish mashed potatoes and roasted brocolli. This meal usualy comes our around 1,200 calories with a whopping 94 grams of protein (to help aid recovery), only 466 mg of sodium but a whopping 983 grams + of potassium. The saturated fat is a bit high, but I don't worry about it as much since I've just busted my but climbing a mountain. In most respects, this is a nutritious meal...unless I was just sitting on my butt, then it would be horrible. It's all relative.
  • dazleyj
    dazleyj Posts: 33 Member
    Wow, thanks for the meal plan :) That sounds delicious!
    2900 is pretty easy in all honesty--

    1 pound of salmon = 600-900 calories depending on type (wild vs farmed vs smoked, etc)
    1 serving pasta = 210
    1 tbsp oil = 120
    1 cup broccoli = 30
    2 tbsp parmesan cheese = 60

    Make salmon. Sauteed, seared, baked...whatever (If i can eat a pound so can you..I'm 1/2 your size). Then make pasta, toss with oil, parm, and cooked broccoli.

    = 1020-1320 calories in 1 meal or heck--if you insist have 8 oz salmon and make an equivalent portion of pasta for a 2nd meal (you'd have 720-870 calories per meal x 2 = 1440-1740 total for say lunch/dinner..sub out 1/2 the salmon for steak and you're at the same calorie amount)

    Shake:
    1.5 cups whole milk (225)
    1 banana (100)
    2 tbsp pb (190)
    2 scoops protein powder (260)
    = 775 calories

    Breakfast:
    3 eggs (240)
    1 tbsp butter (100 --to cook your eggs)
    1 serving oatmeal (150)
    1 scoop protein powder in oatmeal (130--makes it sweet but gives you protein)
    = 620 calories

    Grand total = 2835-3135. Pretty sweet eh?

    You can modify the first meal to make 1/2 the salmon steak, or chicken, or what have you and change the pasta to rice, add mixed veggies and an egg for fried rice.
  • dazleyj
    dazleyj Posts: 33 Member
    So basically, if i work hard, i shouldnt feel guilty about eating sufficiently. Got it :) thanks! :)
    On days that I know I'm going to have a big burn, I plan a big meal around that. For example, if I go on a good hike in the mountains, I can burn off a couple thousand calories per my HRM If I'm going at a good clip...on days like this, I just plan to eat big...you can eat big and still eat healthy.

    One of my go to dinners and a day like this is braised short ribs...I'll have around 8-10 oz of the beef short ribs that have been braised in low sodium broth and cabernet with a serving of horseradish mashed potatoes and roasted brocolli. This meal usualy comes our around 1,200 calories with a whopping 94 grams of protein (to help aid recovery), only 466 mg of sodium but a whopping 983 grams + of potassium. The saturated fat is a bit high, but I don't worry about it as much since I've just busted my but climbing a mountain. In most respects, this is a nutritious meal...unless I was just sitting on my butt, then it would be horrible. It's all relative.

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