help with calorie intake

You should probably do less cardio and more strength training. My brother is a personal trainer and advised me that I was doing too much cardio. I started doing less cardio, more strength training and started losing weight.

Hey fastlane, what is your weight? I would say you're eating wayyy too many carbs try to have under 100 at least, and I'd also say you're snacking too much - 1400cals of snacking is too much, a snack should be 100 cals and you should have 3 per day. Good snacks are fruit, low fat greek yogurt, or mixed raw nuts - about a matchbox size of nuts is one serve (around 15 almonds). Boiled eggs, lean ham, tuna or chicken breast are also good snacks - get creative with them too! Make a salad with protein if you're snackish, or make roll ups - a slice of low fat ham/chicken/turkey with lettuce and roll up like a wrap. Also, you need to eat more low GI foods - brown sugar at breakfast is a definite no - it will put your blood sugar levels into a spike which is fat storing mode, and then they will drop into starvation mode which is also fat storing - you want to eat low GI foods that are going to keep your blood sugar levels even. Sugar of any type is out, as is whole wheat bread - I'd say only have grain bread. Honey is also out. For breakfast rather than having processed cereal why don't you just stick with rolled oats with some diced prunes or dried apricots & a banana to make it sweet, and have this with low-fat yogurt. Get rid of the gatorade, plain water is the best thing for you when exercising, gatorade is just sugar water, and undoes all that hard work you do at the gym. If that is all you are hving for dinner too, your body is going to go straight to fat burning mode! Low GI vegetables (so anything other than potato, sweet potato and corn mainly just not too much peas or pumpkin) and some lean meat will make a perfect dinner. 220G is an average male serving of protein but you can double that for every hour you do at the gym that day. Make sure your protein shake is low fat and low carb too - often they add sugar to make it taste good - a good protein shake is just raw organic eggs in a big glass of low fat milk, add some vanilla essence and a banana or some berries to make it yummy. If you won't buy organic eggs don't bother and just have your protein shake - non-organic eggs are full of bacteria and aren't good to eat raw - plus all the antibiotics they pump into chooks are in the egg, so you don't want that stuff in your body.

I hope I have helped you. Feel free to message me if you want mroe help Good luck!!