Glad you got your breakfast protein up and figured it out. Now the appropriate caloric need is something I myself am trying to figure out. As far as how it's done i've noticed people go through a trial and error period with this and the spread is hundreds of calories and it takes some time to figure out since the menu opens up a little more each week. I would like to stay over 1000 a day(at this point), but getting there isn't that easy. Eventually, with running, I will have to increase them. It's all a learning curve that I will have to go through with my own body. I can easily surpass my protein goals and barely hit 800 cals. It's aggravating when your not hungry and you have to make yourself eat so you don't skip meals. I watch and look at everyone's diary to see what they eat. That to me is what it's there for. I look at everyone's diet. I have learned a little from everyone, but most importantly (to me), I see what they eat to get their calories in. My biggest aggravation is wondering if people try to eat back the calories they burn off from exercise?

jamezln wrote: »

My biggest aggravation is wondering if people try to eat back the calories they burn off from exercise?

I do not, but it gives me a little cushion in case I do want to have a little something extra at the end of the day!!

I wasn't given calorie goals up front. Just get your 73g of protein and don't worry about the rest but got scolded at my 1 month follow up for not eating enough, (@ 600 calories). I'd been stalled for a few weeks at that point too. It's hard at that stage as you're still healing, nothing tastes right, etc. So I was told to add snacks even if I wasn't particularly "hungry" and shoot for 1000 calories. Kinda flew in the face of every piece of diet advice I ever had, (eat when I'm not hungry?) but I was adjusting to a new normal so I complied. About a month later I felt well enough to really begin exercising. That is when I began to find it easier to hit my targets. When I move my body I must fuel it! So I continued the remainder of my loss phase on 1000-1200 cal, 80ish g of protein and exercise. I did not eat back the calories then. I lost steadily, not speedily with few stalls, no hair loss and no fatigue. Today, in maintenance, I can maintain on around 1700 calories (exercise 5 days per week is a habit now, and I do eat back some of the calories) which seems like A LOT! I tracked religiously for the first 6 months even in maintenance till I was comfortable wit what it should look like. Trying it on my own for a bit now. If I gain 5, I'll go back to tracking. It's working so far. For me the advice to eat a bit more was invaluable. It helped me reset in a very managable place!

To get in more protein with the limited amount of food that I can eat, I have been adding protein powder to certain foods like sf/ff pudding and low fat cottage cheese. Basically anything that I can add it to, I do (if I need to up my protein grams for the day) but I found that using two protein drinks a day also really helps me get in the fluids and protein levels as well. I don't worry about the calories because if I stick to the protein and carb goals, the calories will be fine (usually below).