Difficulty reaching calorie goal
Replies
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SabrinaLiveFit wrote: »
not just for breakfast yo
lunch, dinner, pre/post workout, when the *kitten* ever0 -
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Breakfast-i spread peanut butter on whole grain toast or whole grain waffles, you can also have eggs or egg whites, maybe some cereals with low fat or almond milk.
lunch/dinner-a lot of meat, chicken breast and lean beef, or fish is always good. snacks i always throw in some greek yogurt, beef jerky, healthier popcorn (for carbs and fiber). That's just to name a few. I heard Sriracha is good for your metabolism so that's also a good topping to have.0 -
SabrinaLiveFit wrote: »
it's all about the gainz0 -
joepratt503 wrote: »I mean that 2600 will feel like a TON of food...but if that is your goal you are just gonna have to stuff it in. I did look back into your diary and, yea, I think its just small portion size on lean protein/carbs keeping you back.
I struggle to ONLY consume 2200 on a cut/ and find it easy to hit 3300-3500 when bulking. Just have to tweak the macros a bit. I'm guessing your fats are really low? If that's the case, use that as a minimum, not a max. You can get extra fat if you're getting in from your protein sources (leaner red meats)/chicken, etc. It won't hurt. Try cereal (like 2-3 servings), with skim milk for carbs and some protein. Add in a scoop of protein powder with a shake plus some added chicken with lunch/dinner and you're right there. 2600 shouldn't be that hard. What are your fat grams set to? Just curious.
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Breakfast-i spread peanut butter on whole grain toast or whole grain waffles, you can also have eggs or egg whites, maybe some cereals with low fat or almond milk.
lunch/dinner-a lot of meat, chicken breast and lean beef, or fish is always good. snacks i always throw in some greek yogurt, beef jerky, healthier popcorn (for carbs and fiber). That's just to name a few. I heard Sriracha is good for your metabolism so that's also a good topping to have.
Those are good examples. Thank you so much.0 -
SabrinaLiveFit wrote: »Dietary fat contains the most calories per gram. So eat more dietary fat.
The bonus (if you are eating below the minimum recommended amount of dietary fat) will be increased hormonal health and sex drive.
All righty I'll look into that.
Psh, too tired at the end of the day for sex. Ain't got no time for dat hahaha.
You would not be a good girlfriend!! Haha... think of it as your only form of cardio so you can focus on weights in the gym.0 -
sjohnson__1 wrote: »joepratt503 wrote: »I mean that 2600 will feel like a TON of food...but if that is your goal you are just gonna have to stuff it in. I did look back into your diary and, yea, I think its just small portion size on lean protein/carbs keeping you back.
I struggle to ONLY consume 2200 on a cut/ and find it easy to hit 3300-3500 when bulking. Just have to tweak the macros a bit. I'm guessing your fats are really low? If that's the case, use that as a minimum, not a max. You can get extra fat if you're getting in from your protein sources (leaner red meats)/chicken, etc. It won't hurt. Try cereal (like 2-3 servings), with skim milk for carbs and some protein. Add in a scoop of protein powder with a shake plus some added chicken with lunch/dinner and you're right there. 2600 shouldn't be that hard. What are your fat grams set to? Just curious.
I never thought of having cereal.... thanks for the suggestion. My fat is set to 58g.0 -
SabrinaLiveFit wrote: »sjohnson__1 wrote: »joepratt503 wrote: »I mean that 2600 will feel like a TON of food...but if that is your goal you are just gonna have to stuff it in. I did look back into your diary and, yea, I think its just small portion size on lean protein/carbs keeping you back.
I struggle to ONLY consume 2200 on a cut/ and find it easy to hit 3300-3500 when bulking. Just have to tweak the macros a bit. I'm guessing your fats are really low? If that's the case, use that as a minimum, not a max. You can get extra fat if you're getting in from your protein sources (leaner red meats)/chicken, etc. It won't hurt. Try cereal (like 2-3 servings), with skim milk for carbs and some protein. Add in a scoop of protein powder with a shake plus some added chicken with lunch/dinner and you're right there. 2600 shouldn't be that hard. What are your fat grams set to? Just curious.
I never thought of having cereal.... thanks for the suggestion. My fat is set to 58g.
You should be eating more fat for overall health, but especially if you wish to gain mass.0 -
I see mostly lean meats and low fat dairy. Switch to less-lean meat and full-fat dairy and presto: higher cals. This, of course, depends on how keen you are to keep fat low. Also, snack on nuts: almonds, cashews, trail mix. That stuff is dense. Also, peanut butter on *everything*. (ok, maybe not everything. most things.)0
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I see mostly lean meats and low fat dairy. Switch to less-lean meat and full-fat dairy and presto: higher cals. This, of course, depends on how keen you are to keep fat low. Also, snack on nuts: almonds, cashews, trail mix. That stuff is dense. Also, peanut butter on *everything*. (ok, maybe not everything. most things.)
I think I'll stick to lower fat. I already hit 80g of fat when I'm being careful of fat, so I think eating full fat will just make me feel worse about it haha. I'm supposed to up my calories every week. So maybe I'll mix it up with full fat and low fat.0 -
SabrinaLiveFit wrote: »Dietary fat contains the most calories per gram. So eat more dietary fat.
The bonus (if you are eating below the minimum recommended amount of dietary fat) will be increased hormonal health and sex drive.
All righty I'll look into that.
Psh, too tired at the end of the day for sex. Ain't got no time for dat hahaha.
You would not be a good girlfriend!! Haha... think of it as your only form of cardio so you can focus on weights in the gym.
I do cardio 6 days a week. So far no complaints from my bf. But when he starts complaining, I'll have to find the energy somewhere haha0 -
SabrinaLiveFit wrote: »I see mostly lean meats and low fat dairy. Switch to less-lean meat and full-fat dairy and presto: higher cals. This, of course, depends on how keen you are to keep fat low. Also, snack on nuts: almonds, cashews, trail mix. That stuff is dense. Also, peanut butter on *everything*. (ok, maybe not everything. most things.)
I think I'll stick to lower fat. I already hit 80g of fat when I'm being careful of fat, so I think eating full fat will just make me feel worse about it haha. I'm supposed to up my calories every week. So maybe I'll mix it up with full fat and low fat.
Fair enough - I just never worried about fat myself to be honest. Errr. Beans! Beans are pretty high in calories and have no fat. Sorry, I’ve got nothing else
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SabrinaLiveFit wrote: »I see mostly lean meats and low fat dairy. Switch to less-lean meat and full-fat dairy and presto: higher cals. This, of course, depends on how keen you are to keep fat low. Also, snack on nuts: almonds, cashews, trail mix. That stuff is dense. Also, peanut butter on *everything*. (ok, maybe not everything. most things.)
I think I'll stick to lower fat. I already hit 80g of fat when I'm being careful of fat, so I think eating full fat will just make me feel worse about it haha. I'm supposed to up my calories every week. So maybe I'll mix it up with full fat and low fat.
Fair enough - I just never worried about fat myself to be honest. Errr. Beans! Beans are pretty high in calories and have no fat. Sorry, I’ve got nothing else
No that's fine. I really appreciate your input!0 -
Yeah, at 58g's you're getting 20% of your total calories from fat.. Most suggest anywhere from 20-35%, some go up to 45% of your calories from fat. I would certainly make sure you hit the 58g's but use this as more of a floor rather than a ceiling. 35% would be 101g's, 30% is 87g's... I would shoot for 58-90g's of fat per day, and don't worry if you exceed the 58g's. You'll find a healthy medium eventually. Make sure your protein is around .85-1.1g's per lb of bodyweight and fill in the rest of your cals with carbs! EAT GIRL!!!0
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You're having a hard time reaching your calorie goal because protein is a good appetite suppressant and your protein intake is set significantly higher than it needs to be especially given that you are presumably in a calorie surplus.
If you were very lean and in a calorie deficit you MIGHT be able to make a case for that high of a protein intake but if calories are in excess (you are attempting to gain weight) then I don't see that as being necessary. Certainly ok if you prefer to eat that way, but right now it's detrimental because it's preventing you from reaching your calorie target.
Drop protein to about 1g/lb BW, increase fats by about 20g and dump the rest into carbohydrate and load up on pasta, grains, cereal, etc and you'll have a much easier time reaching your caloric goals, you'll probably also feel better about your diet and I'd be willing to bet you won't see any difference as far as differences in muscle gain.0 -
sjohnson__1 wrote: »Yeah, at 58g's you're getting 20% of your total calories from fat.. Most suggest anywhere from 20-35%, some go up to 45% of your calories from fat. I would certainly make sure you hit the 58g's but use this as more of a floor rather than a ceiling. 35% would be 101g's, 30% is 87g's... I would shoot for 58-90g's of fat per day, and don't worry if you exceed the 58g's. You'll find a healthy medium eventually. Make sure your protein is around .85-1.1g's per lb of bodyweight and fill in the rest of your cals with carbs! EAT GIRL!!!
All righty. Thanks for that. I have written all the suggestions down to remind myself what to do haha0 -
You're having a hard time reaching your calorie goal because protein is a good appetite suppressant and your protein intake is set significantly higher than it needs to be especially given that you are presumably in a calorie surplus.
If you were very lean and in a calorie deficit you MIGHT be able to make a case for that high of a protein intake but if calories are in excess (you are attempting to gain weight) then I don't see that as being necessary. Certainly ok if you prefer to eat that way, but right now it's detrimental because it's preventing you from reaching your calorie target.
Drop protein to about 1g/lb BW, increase fats by about 20g and dump the rest into carbohydrate and load up on pasta, grains, cereal, etc and you'll have a much easier time reaching your caloric goals, you'll probably also feel better about your diet and I'd be willing to bet you won't see any difference as far as differences in muscle gain.
Okay I will keep that in mind. Thank you so much.0
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