How can I consume the amount of calories needed?

slamping3888
slamping3888 Posts: 4 Member
edited March 3 in Health and Weight Loss
So the app says I need 2270 calories per day.

I am 150 pounds, 5'5" and I have a body fat percentage of 17%.

For breakfast I eat-
3 boiled eggs, 4 oz of ground turkey and a protein shake with 2 cups chocolate almond milk.
I take 2 scoops of amino energy with 12 oz of water for my pre workout.

I run for a minimum of 10 minutes at 4.0 incline at a speed of at least 5.8
Then a maximum of 20 minutes at 0 incline at a speed of at least 6.3.
Then I do a bunch of calisthenics and weight training for 2 hours.

For lunch I eat 4 oz if steamed chicken and about a cup whatever else I have available.

I drink 2 cups of lactose free milk for a snack and usually some fruit.

For dinner I eat 6 oz of meat at 1-1.5 cups of vegetables.

I am usually full all day so......
How on earth am I supposed to eat 1300 more calories in a day without feeling sickly overstuffed?!?! Please help

Replies

  • donnat238
    donnat238 Posts: 309 Member
    nuts, nut butter, avocado
  • slamping3888
    slamping3888 Posts: 4 Member
    Thank you! Great idea. I tend to forget about nuts.
  • ExRelaySprinter
    ExRelaySprinter Posts: 874 Member
    Hi, seems you're on 2270 because of all the exercise you do.
    If so, maybe cut down on the exercise and your daily cals will be lower.
    I'm no expert, but a female having 17% body fat, to me means you really don't need to be doing so much working out!
  • _Zardoz_
    _Zardoz_ Posts: 3,987 Member
    Hi, seems you're on 2270 because of all the exercise you do.
    If so, maybe cut down on the exercise and your daily cals will be lower.
    I'm no expert, but a female having 17% body fat, to me means you really don't need to be doing so much working out!
    Exercise is not just for weight/fat loss. Some people do it because its fun
  • mikeyrp
    mikeyrp Posts: 1,614 Member
    What are your goals? There are plenty of healthy, calorie dense foods if you are looking for weight gain or just to maintain whilst doing lots of exercise. Try some home made protein flapjack. (a portion can be 400 kcals!)
  • HelensBeads
    HelensBeads Posts: 79 Member
    A single slice of carrot cake from Costa coffee will give you an extra 600+ calories, half a tub of haagen dazs will do similar, just sit there with a spoon and a friend.

    Slightly more sensible....

    Eat chicken leg rather than breast, leave the skin on. Just add an extra portion.

    Add in some fruit, a portion with each meal will add on 50 to 100 cals per meal.

    Make sure you have salad greens available with your chicken, dress them with some balsamic and a tablespoon of olive oil (120 cals or thereabouts).

    Dress your warm veg/meat with an ounce or so of grated cheese.

    Avocado, coconut, nuts, seeds, all absolutely packed with calories for such small portions.

    Have rest days so you can catch up with calories?
  • slamping3888
    slamping3888 Posts: 4 Member
    Just trying to maintain not really lose weight. I try not to eat any thing with flour in it so most flapjacks besides oatmeal pancakes are out thank you for your response
  • slamping3888
    slamping3888 Posts: 4 Member
    Hahahaha carrot cake and ice cream I got so weak. I usually eat boneless skinless chicken thigh I usually can't much more than 6 oz of meat anymore like I used to without feeling too full. I will definitely add extra fruit and nuts that seems to be the best solution coming from most responses. And yes of course I take a rest day every 4 days.
  • mikeyrp
    mikeyrp Posts: 1,614 Member
    Flapjacks don't contain flour... try this one for example

    recipe-image-legacy-id--1255506_8.jpg

    http://www.bbcgoodfood.com/recipes/3028699/feelgood-flapjacks

    You can get gluten free oats if you need them.
  • drepublic
    drepublic Posts: 180 Member
    Where are the carbs in your diet? Maybe try adding 4-6 oz sweet potato to your lunch.
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