Eat More 2 Weigh Less

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new to this... advice

mymission92
mymission92 Posts: 97
in Social Groups
Hi, I have just joined this group as I have fell into a horrible cycle the past 4 months. I have basically been one week eating so little (like 500 - 600cals or so) then the next week eating way over and binging. This was since doing extremely low carb. I'm so fed up and think this seems like the smart option.
I don't have much to lose, like 10-12 pounds but I want to lose 5% bodyfat. Im 5'8, weigh 140 pounds and bodyfat is 25%.
I have no idea how to go about this, what would you suggest?
I'm trying to eat 'clean' *no processed foods* I try to make my diet conists of proteins, good fats and grains and fruit carbs.
However when doing this I struggle to get over 1000.
I have been trying to structue my diet like this;
BREAKFAST = Greek yoghurt, oats and berries.
LUNCH - tuna, quiona with spinach salad
DINNER - salmon or chicken with sweet potato and veg. OR a stirfry
Snacks - Nuts, Protein shakes(after gym), fruit, p.nut butter, hummus, cottage cheese
ANY HELP // ADVICE??

Replies

  • fiveohmike
    fiveohmike Posts: 1,297 Member
    Hello,

    Welcome to the group!

    First we need to figure out your numbers.

    Can you post your Age, hieght, weight and exercise patterns if you are comfortable with it?

    Also adding in protein shakes (~280 calories each) is a great way to up the calories. Your on the right track below, you just need ot eat more of it :)

    Stick with full fat foods (they generally have way less sodium anyways) and calorie dense food.

    Thanks!

    Mike
  • mymission92
    mymission92 Posts: 97
    Thanks for you're reply :)
    I'm 20 and my height is 5'8, weight = 140pounds, bodyfat 25%.

    I usually exercise 3x a week (more if I have time) I do 2 spinning sessions and 2 strength workouts with weights.

    I was thinking of adding coconut oil into my tea?
    I really want to up my food intake. I eat nuts which are cal dense but I only usually eat around 8 of them.
  • rotnkat
    rotnkat Posts: 393 Member
    Thanks for you're reply :)
    I'm 20 and my height is 5'8, weight = 140pounds, bodyfat 25%.

    I usually exercise 3x a week (more if I have time) I do 2 spinning sessions and 2 strength workouts with weights.

    I was thinking of adding coconut oil into my tea?
    I really want to up my food intake. I eat nuts which are cal dense but I only usually eat around 8 of them.

    Here's what I got for your #'s

    BMR= 1482
    TDEE= 2297
    TDEE-15%= 1953 Moderately active, so eat this everyday even on non work out days.

    Do you do both spinning sessions on the same day for 3x a week or is that total per week? Because if it's per day then you definitely need to up your calories to the next higher level of strenuous!!!!!
  • twinmomtwice4
    twinmomtwice4 Posts: 1,069 Member
    What helps me get in enough calories is to eat every 2-3 hours. And cook your veggies or whatever in extra virgin olive oil or any other healthy fat. Instead of mayo, use hummus as a spread on sandwiches. Drink milk at every meal. :smile:
  • helened
    helened Posts: 42
    Good advice. I am also a fan of the single servings of guacamole which adds healthy fat. I've added shredded unsweetened coconut to my breakfast and like that as well.
  • mymission92
    mymission92 Posts: 97
    Thanks for you're reply :)
    I'm 20 and my height is 5'8, weight = 140pounds, bodyfat 25%.

    I usually exercise 3x a week (more if I have time) I do 2 spinning sessions and 2 strength workouts with weights.

    I was thinking of adding coconut oil into my tea?
    I really want to up my food intake. I eat nuts which are cal dense but I only usually eat around 8 of them.

    Here's what I got for your #'s

    BMR= 1482
    TDEE= 2297
    TDEE-15%= 1953 Moderately active, so eat this everyday even on non work out days.

    Do you do both spinning sessions on the same day for 3x a week or is that total per week? Because if it's per day then you definitely need to up your calories to the next higher level of strenuous!!!!!

    Thank you :smile:
    Usually on seperate days but sometimes I do 2 a day, like yesterday I was bored so did 2 and walked home which was like 5 miles.

    I will start adding oil to my foods when cooking as I don't usually do this. Ah this seems so much, it's so hard when you're trying to eat healthy sources and not junk.

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