Where to get the extra Calories from

Molly

Hey,

So following from advice I've read on this forum I began my healthy diet today. First of all I'm 5"7 and 72.5kg. The day started quite well and I roughly followed a diet from bossarky i found in another thread. My initial goal is to lose some weight around the mid-section and I read here that cutting down my calories by about 15% of the suggested amount should work well. According to FitDay I should be taking on 3316 calories so i'm aiming to eat 2800 calories. However I fell totally short of this. The day is over and I'm sitting at 1941 calories consumed! This is what I ate today,

Breakfast
======
1 Shredded Wheat biscuit
100ml Milk

Mid Morning Snack
======
160g Low fat yoghurt,
55g Strawberries

Lunch
======
Close to a cup of romain lettuce
2 oz of unprocessed Cashew Nuts
40g of Tuna (stored in water)
50g of Water Chestnut

Afternoon Snack
======
160g Low fat yoghurt
55g Strawberries

Dinner
======
180g Tuna Steak
48g Brown Rice
80g Baby Corn
40g Sno Peas
1 Chili Pepper
1 Large Strip of a Red Pepper
1 Tbsp Olive Oil
1 Tbsp Sesame Oil
1 Tbsp Thai Chili Sauce
1 Tbsp Coriander

Evening Snack
=======
2 oz unprocessed Cashew Nuts

This is my FitDay profile so you can see what I've consumed/need to consumed. I don't feel very hungry, but I'm not exactly full either. Any advice where I can add in the extra calories will be greatly appreciated.

Thanks.

Bog Butter

Molly wrote: »

Hey,

So following from advice I've read on this forum I began my healthy diet today. First of all I'm 5"7 and 72.5kg. The day started quite well and I roughly followed a diet from bossarky i found in another thread. My initial goal is to lose some weight around the mid-section and I read here that cutting down my calories by about 15% of the suggested amount should work well. According to FitDay I should be taking on 3316 calories so i'm aiming to eat 2800 calories. However I fell totally short of this. The day is over and I'm sitting at 1941 calories consumed! This is what I ate today,

Breakfast
======
1 Shredded Wheat biscuit
100ml Milk

Mid Morning Snack
======
160g Low fat yoghurt,
55g Strawberries

Lunch
======
Close to a cup of romain lettuce
2 oz of unprocessed Cashew Nuts
40g of Tuna (stored in water)
50g of Water Chestnut

Afternoon Snack
======
160g Low fat yoghurt
55g Strawberries

Dinner
======
180g Tuna Steak
48g Brown Rice
80g Baby Corn
40g Sno Peas
1 Chili Pepper
1 Large Strip of a Red Pepper
1 Tbsp Olive Oil
1 Tbsp Sesame Oil
1 Tbsp Thai Chili Sauce
1 Tbsp Coriander

Evening Snack
=======
2 oz unprocessed Cashew Nuts

This is my FitDay profile so you can see what I've consumed/need to consumed. I don't feel very hungry, but I'm not exactly full either. Any advice where I can add in the extra calories will be greatly appreciated.

Thanks.

Stop the lights! And hold the phone! 3316 does not sound right even for a man of your height. Edit: I never bothered to calculate how many calories I need to maintain my current weight but I work on the basic that it's around 2500. I'm a male with a height of 5' 11'' and I weigh 96 kg.

FunkZ

3100kCals is maintenance for me at 90kg and 6'2" so do your maths again OP.

You're adding up the food wrong, that's what I can tell just by looking at it.
Maybe start counting it for yourself instead of using FitDay?

Molly

Hah, I was worried I was going to have to spend my whole day eating I also did some maths myself using the formulas g'em provided and I came up with similar numbers.

Age Men
19-30 (bw (kg) * 15.3) + 679
RMR = 72.5*15.3 + 679
=1788.25

Next I multiply by a factor decided by my activity level and in this case I'm sitting down at for majority of the day. So the factor is 1.4

1788.25*1.4=2503.55

Next I calculate the exercise I do a week, I do 7.5 hours a week training/matches so that's
600*7.5/7 = 642.65 extra calories per day on average
this puts me at 2503.55 + 642.65 = 3146.1

Any advice on where I'm gone wrong here would be appreciated.

Khannie

Looks about right to me. I'm only 63KG ish and I'd regularly hit days where maintenance is 3500 calories.

That's a moxy breakfast btw. 1 shredded wheat and 100ml of milk! My god! How do you last more than 10 minutes on that?

Brian?

Molly wrote: »

Breakfast
======
1 Shredded Wheat biscuit
100ml Milk

As Khannie said, you must be starving about half an hour after that. I'd go for more protein. Eat a couple of scrambled eggs with some tomatos and mushrooms. Only takes a minute in microwave.

rubadub

Molly wrote: »

Next I calculate the exercise I do a week, I do 7.5 hours a week training/matches so that's
600*7.5/7 = 642.65 extra calories per day on average

Dunno what sport you are doing but when I see lads on the local pitch doing GAA & rugby training I doubt they are doing 600kcal per hours worth. And when they are actually playing matches it is less again they are standing around or just jogging for well over half the time.

rccaulfield

Cant see how that formula is ok for individuals at all!- Whats your lean body mass- i use the Katch McArdle formula which is based on your lean body mass(kgs weight-kgs fat).
Whats your lean body mass???
At that rate of calorie intake you'll be piling on muscle but fat too!!

rccaulfield

The Katch-McArdle formula accounts for LBM, this single formula applies
equally to both men and women of all bodyfat, height, age levels etc etc and it is the most accurate method of determining your
daily calorie needs. It is based on your Basal Metabolic rate and your activity factor combined with bodyfat% and LBM.
BMR (men and women) = 370 + (21.6 X lean mass in kg)
Example:
You are male
You weigh 72.5 kilos
Your body fat percentage is 12% =(72.5x100\12=8.7kgs of fat)
Your lean mass is 63.8kgs(weight-body fat)
Basal Metabolic Rate = 370 + (21.6 x lbm(63.8)calories)=1748
To determine TDEE(total daily energy expenditure) from BMR, you simply multiply BMR by the activity factor:



{Your activity factor is 1.55
Activity factor
Sedentary = BMR X 1.2 (little or no exercise, desk job)
Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
Extr. Active = BMR X 1.9 (hard daily exercise/sports & physical job or
2 X day training, marathon, football camp,
contest, etc.)}



Your TDEE = 1.55 X 1748 = 2709 calories
using a -15% diet that gives you 2709-406.35=2302.65 per day.

Split this up into 6 meals with 50-55%carbs 30-35% fats and 15-20% fats and its a good start! Make sure you dont go longer then 3 days on this diet also-have at least one day at maintenence level every 4 days to keep the metabolism alive!
Get results from this weekly using your weighing scales and bodyfat calipers and adjust your diet/ weights cardio routine according to these results best of luck!

floggg

Or another way of looking at it, what do you reckon you're calorie intake was before this (i.e. that lead to weight gain). It would want to be a decent bit higher than 3000 so to lead to weight gain (unless a dramtic change in circumstances).

Also, while you may obviously need more food before training/matches etc, so don't necessarily need the same intake on days off. So on the days you're playing, you could probably go nearer the 3000 cals, but on the other days, you would want to be a good bit below.

rccaulfield

floggg wrote: »

Or another way of looking at it, what do you reckon you're calorie intake was before this (i.e. that lead to weight gain). It would want to be a decent bit higher than 3000 so to lead to weight gain (unless a dramtic change in circumstances).

Also, while you may obviously need more food before training/matches etc, so don't necessarily need the same intake on days off. So on the days you're playing, you could probably go nearer the 3000 cals, but on the other days, you would want to be a good bit below.

Yea thats where alot of these diets fall down -i just try and stay within cals limits on match days but up the carbs lower protein and fats a bit( make up for it after the game- works well so far-tryna find a better way tho!

eclectichoney

rccaulfield wrote: »

Cant see how that formula is ok for individuals at all!- Whats your lean body mass- i use the Katch McArdle formula which is based on your lean body mass(kgs weight-kgs fat).

Thanks for posting that formula rccaulfield, I hadn't seen it before - I just worked it out for myself and it was pretty much spot on with my experiences in terms of my maintenance calories - i.e. around 1500 per day on non-active days.

Molly

Hi all, thanks for the advice so far. I guess I can have a bit more for breakfast, Just hard to stomach much food so early in the morning but I'll have to force it down I guess. I'll up the breakfast portion as well, being a picky eater rules out the eggs, tomato and mushrooms unfortunately! I will try have a wholewheat bagel with some smoked salmon or some turkey.

What i've noticed from reading this forum is how different various peoples opinions are. I guess it means I just need to experiment and find out what I find works best for me. The Katch-McArdle looks good, I don't think I could eat the amount of calories I was being recommended to eat elsewhere. My previous calorie intake before would have been all over the place, skipping meals and substituting them with sweets wasn't unheard of. There was no noticeable weight gain really, I have this excess weight for as long as I can remember and I'm fed up of looking at it now

I only have one day off from exercise a week so I'm conscious of not ending up lacking energy. Only taking on board 85% of my needs 3 days in 4 makes sense to me for that reason this is what I'm going to go with for the moment

13% body fat

3 days in 4 consume 2280 calories
1 day in 4(match day) consume 2680 calories

Why do you advocate 50-55% carbohydrates 30-35% protein and 15-20% fats? Most articles i've read suggest 40/40/20.

Again thanks for the advice, it's appreciated

rccaulfield

Molly wrote: »

Hi all, thanks for the advice so far. I guess I can have a bit more for breakfast, Just hard to stomach much food so early in the morning but I'll have to force it down I guess. I'll up the breakfast portion as well, being a picky eater rules out the eggs, tomato and mushrooms unfortunately! I will try have a wholewheat bagel with some smoked salmon or some turkey.

What i've noticed from reading this forum is how different various peoples opinions are. I guess it means I just need to experiment and find out what I find works best for me. The Katch-McArdle looks good, I don't think I could eat the amount of calories I was being recommended to eat elsewhere. My previous calorie intake before would have been all over the place, skipping meals and substituting them with sweets wasn't unheard of. There was no noticeable weight gain really, I have this excess weight for as long as I can remember and I'm fed up of looking at it now

I only have one day off from exercise a week so I'm conscious of not ending up lacking energy. Only taking on board 85% of my needs 3 days in 4 makes sense to me for that reason this is what I'm going to go with for the moment

13% body fat

3 days in 4 consume 2280 calories
1 day in 4(match day) consume 2680 calories

Why do you advocate 50-55% carbohydrates 30-35% protein and 15-20% fats? Most articles i've read suggest 40/40/20.

Again thanks for the advice, it's appreciated

Well its just a starting point-everyone-absolutely everyone is different-However the fundamentals dont change. Your body can only break down a certain amount of protein in each meal, also theres no point restricting carbs too much cos in everyday life they'll always come back up and your body will go into storage mode if your not careful!
Thing is this is not a 3 month thing it has to be a way of life! There are times when a 40/40/20 or similar diet can be useful-such as when youv finished your muscle gaining phase(on a +10-15% diet) and now its time to lean out!
However carbs are the primary source of fuel for your body-so dont restrict them-aim to lose a pound of fat and no lbm per week and your flyin!

rccaulfield

eclectichoney wrote: »

Thanks for posting that formula rccaulfield, I hadn't seen it before - I just worked it out for myself and it was pretty much spot on with my experiences in terms of my maintenance calories - i.e. around 1500 per day on non-active days.

Does that work for you? I dont do non active days etc-same cals every day(well zig zag every few days to keep metabolism flyin on a -15% diet)- the activity factor is in general.