Help - losing weight but eating well

whitelightrider

Hi folks,

Im hoping someone can offer some advice. Ive started back training again - doing weights 4 mornings a week and I have Karate and soccer 2 evenings. My diet is pretty clean - the only problem is that Im losing weight. My weights have been increasing in the gym which is great but I want to sort out my diet so that I stop losing any more weight:

Diet:
7am - post workout - MyProtein Mass Gainer and a banana
10am - Bowl of porridge, coffee, muffin
1pm - Lunch - normally a good size with chicken or fish and veg
3pm - coffee and usually a sugar rush - bar of chocolate of some sort
6pm - Dinner - Usual here - spag bol, curry, fish, spuds, etc
9pm - MyProtein Mass Gainer

Energy levels seem to be pretty ok but if I do need to eat more - then what do I eat

LuckyLloyd

Have you worked out your caloric maintenance level? Have you tracked how many calories you are eating a day? Have you estimated how many additional calories the exercise you are doing might burn?

You need to be very precise on these things. If you get to the point where you are absolutely certain that you are working at maintenance or a surplus and are STILL losing weight over a period of weeks then drop down to your GP.

Good luck.

gordongekko

LuckyLloyd wrote: »

Have you worked out your caloric maintenance level? .

How do you work this out?

whitelightrider

LuckyLloyd wrote: »

Have you worked out your caloric maintenance level? Have you tracked how many calories you are eating a day? Have you estimated how many additional calories the exercise you are doing might burn?

You need to be very precise on these things. If you get to the point where you are absolutely certain that you are working at maintenance or a surplus and are STILL losing weight over a period of weeks then drop down to your GP.

Good luck.

The answer to all of those would be no Im afraid. How do I work those out?

Stench Blossoms

Bodyweight in pounds x 14 for maintenance is a good start.

whitelightrider

So 154lbs times 14 would give me 2156 calories per day. Now to try and figure out how much is in the dinners, etc.
Is there any way to work out whats in each type of food?

Stench Blossoms

Use myfitnesspal.com