Diet help - undereating

stiofain2005

Hi,

Im 6ft and 13 stone. I am trying to get my bodyfat down. It is about 16% at the min. I do weights every second day and do about 35 mins cycling every morning.
Basically i thought i had a good diet but i decided to workout how many calories i was taking in during the day. I calculated 1272kcal. This seems ridiculously low. Maybe i aint working it out right.

This is what i was eating. The portions are small enough.

8.00 Apple - 47kcal
10.00 Muesli/Porridge - 154kcal
11.30 Orange - 37kcal
12.45 Rice + Tuna + Sweetcorn - 440kcal
16.00 Apple + Orange + Almonds - 154kcal
19.00 Chicken Breast + Fried Onion and Mushrooms + Sprouts - 250kcal
21.00 Pint of Slim Milk - 200kcal

I was getting hunger pangs during the day at times but i would just drink water if i did. I have only been doing this for a few weeks since i got back from my month long hols in Oz.

Im just wondering what i should supplement my diet with as i realise this is not good to keep up.

Im planning on adding

7.00 4 weetabix + slim milk - 340 kcal
10.00 2 pieces brown bread - 200 kcal
Protein Shake in the morning and after the gym at lunchtime
Might try and throw in a hard boiled egg at some stage aswell.

Any other suggestions?

EileenG

Is the weight falling off at a dangerous rate? Are you constantly cold and tired? If not, then you are not under-eating.

I suspect that your calories are not as low as you think. Unless you are eating absolutely tiny apples and oranges, and a tiny number of almonds etc, you are eating a lot more than that. A normal sized apple or orange is closer to 100 cals, and a small handful of almonds is around 180.

How much muesli are you eating? Very few people are eating 154 cals worth. Just for interest, I weighed the amount my DH had poured out for his breakfast one morning. It was just shy of 100g, so that's 350-400 cals before he adds a drop of milk.

If you think you are under-eating, then a protein shake after the gym is a good idea.

Sangre

154kcals of muesli is very unlikely!

As EileenG said you're probably under-estimating your portions.

corkcomp

EileenG wrote: »

Just for interest, I weighed the amount my DH had poured out for his breakfast one morning. It was just shy of 100g.

jaysus, and no sign of divorce papers? :pac:

EileenG

It wasn't my cereal he was eating! Most people pour out double the recommended portion of cereal, and that's assuming they only eat one bowl.

rubadub

EileenG wrote: »

A normal sized apple or orange is closer to 100 cals, and a small handful of almonds is around 180.

Yes, I would eat 1000kcal+ of nuts in a night no problem. I used to eat 1000kcal bowls of museli. The portions quoted on packs are laughable, you wouldn't give them to a toddler. Any ads I see have people eating at least twice what the pack says, and the photos on the front are the same. Weetabix at least has some definite portion control.

A digital scales is essential IMO, nobody blindly fills their car with by holding the pump for reckon is the right amount of time -so why do it with yourself.

The Davestator

+ 1 on the digital scales. Only got one in Argos a few weeks back and it's helped me with portions etc.

EileenG

Tesco also have a little Salter Diet scales, mechanical but it measures in 1/4oz or 5g units, so it's great for the old portion control as well. And it costs about €6.

Once you get a scales, you will spend about a week weighing everything, then you'll know pretty much just by looking what most things weigh, so you'll only have to do the new ones.

Rycn

This is making me hungry.