2nd day! Newbie, How am I suppossed to eat all these calorie

Try eating calorie dense foods. whole eggs instead of just whites, avocado is great for healthy fats and calorie dense. Nuts are as well

it wont hurt you to eat less then 2200 ,but you being a male try to get close to 1500 and make sure you get lots of protein.
healthy things to up your calorie intake are almonds,milk,cheese,or avocado.

When I originally joined MFP, it told me that I should be netting 2100 a day. I said absolutely no way and talked with my personal trainer friend. After that conversation, I came home and changed it to 1400. Currently, I'm debating changing it again to 1200 to see if it helps me lose more.

Good luck on your journey.

Do you know how many calories you were roughly eating before you joined MFP... I know for me I was eating over my maintainence calories, of 1800 which was what was making me gain weight....


your maintainence calories are not 1200 so my bet is that you were eating a lot more before that made you gain weight,... that how it works for everyone...


you need to look at calorie dense foods, (good foods that are high in calorie) I have a hard time keeping my calories under 1400 calories a day,. I am sure you can do the same...

As far as calorie dense food, look at the following

Whole eggs not just egg whites
Avacados
Protein powder
bananas
Peanut butter
Dark chocolate (in moderation of course)
2% milk
Cook with olive oil
eat whole grain pasta
Find fiberous cereal that is higher in calorie (I recommend kashi)
9 grain bread
Cheese (not low fat or low calorie)
Bump up your servings of protein
All natural Fruit Juice
yogurt


These are just a few... You can definately eat more calories.

Gerald,
First, congrats on taking a huge step and making a commitment to be healthy. Your body will thank you for it. You are already probably sleeping better, now that you are working out. Wow, I wish my caloric intake given to me was 2,200! I would be happy! LOL, mine is around 1400. One thing to look at is what you are eating and the time of day you are eating. Sometime people who don't each many calories for an entire day, are consuming most of them at night. Try not to eat about 2-3 hours before you go bed, this way your body has time to process the food before it shuts down while you sleep. Drink a lot of water! A good meal to start with in the morning is protein and whole grains. Try a whole wheat english muffin with almond butter (like peanut butter, but better) and three scrambled eggs; either with or without the yolk, sprinkled with mozzarella cheese.

Also, another way to get good protein and calories is add a scoop or two of protein powder to your glass of milk or water. Costco carries an okay brand of protein powder and some of the ones at GNC are okay too.

Hello newbie:) Sounds like your on your way and thats awesome! However I seemed to have the same problem at first and my girlfriend is a personal trainer and put it to me like this. "You do not want to deprive yourself of calories initially-do what is "prescribed" ie your 2200) because then you can get used to that and ramp it up to even less as your weight goes down and your are accustomed to eating less and less. You only do that many now and u will probably fail, you do not want to starve feeling yourself. I eat 1875 daiyl(most days) but that was after 2 months almost of 2200. And yes eating the right things allow you to eat soo much more so you kinda feel like you eat all the time right? thats a far cry from a 4000+ day when all u had was a big mac,fries, soda and coffee for the whole day. You can do, but do it the right way. It will not come off overnight. I have lost just shy of 30 lbs and thats been since january. I didnt even incorperate exercise until 7 weeks ago. I wanted to be sure i had this eating thing down. If your a veggie person like me i eat tons of roasted veggies, all kinds roasted together in the oven on high heat with a grilled chicken breast for dinner. I eat my most food at lunch. Good luck to you, just rememeber its all mental-mind over matter.!!!
Oh and anything with tons of fiber and protein!!!!!!!!!!!!

It can hurt you not to eat enough protein and fat. I agree with MFP's recommendation, it's based on sound dietary science. If you only eat 1200 calories a day and are burning almost 400 each morning you will be way way under what your body needs to function. Wish we could see your diary, though. I'm guessing from the amount you want to lose and from your photo that you weigh about 350. This means you will probably lose a LOT of weight quickly at first even at 2200 calories a day -- more than 2 lbs a week. For most people that's too much to lose per week but starting as high as you are it will probably be dropping off much faster than that and based on your situation that's probably OK. But if you don't eat enough protein and fat you will hurt yourself and your muscle support can be compromised.

Check out this guy's blog: http://www.344pounds.com/

Thanks alot for all of the replies, I just truned on the share to my food diary!!! sorry ima newb.... LOL not much on it yet just two days so far...

oh and as far as what I was eating before I started mfp... I would goto work drink a couple of pots of coffee... smoke thru lunch, have a couple of cokes, and some candy (mostly chocolate) get home late and gorge myself with food (cause I hadnt eaten all day) and go straight to bed...

Hey Gerald! We're all rooting for you, man! I live in H-town also. I think we are also similar in wanting to eat lighter in the early part of the day, saving calories for supper and snacks at the end of the day.

Looking over your two days of diary I have a couple of suggestions.

1) Try to eat more honest-to-goodness real food throughout the day, but especially for breakfast.

For breakfast, try some eggs and bacon, or oatmeal with a slice of toast and peanut butter, or a turkey sausage potato and egg scramble, or some healthy cereal with skim milk (I like almond milk which is even fewer calories). If you are pressed for time in the mornings, eat a microwave breakfast like one of the Jimmy Dean's D-Lights or Smart Ones.

If you are hungry between breakfast and lunch, eat some fruit. I find that this keeps me full.

For lunch try a salad with chicken or fish, or a can of light soup or chili, or a microwave entree with a "single side" serving of vegetables (look in the freezer section), or a turkey burger at Mooyah's.

For supper, I don't know what your schedule is like -- but if you like food do some cooking. Grill some chicken or fish, stir fry some veggies, go nuts. Otherwise check your remaining calories and pick some supper and snacks to fill it up.

Build up your pantry and freezer with the good stuff and you'll be eating real food all the time.

2) I would suggest trying to wean yourself off the meal replacement drinks and bars. In my opinion they are not a long-term path to success.

3) Learning is the most important part of the early phase of the diet. Learn about the calorie content of everything, learn about yourself and what you like to eat, and be open to new foods and recipes.