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2004/04/07, 03:43 PM
Hye guys! I have a question...even with eating a ton every day, I am still only making it up to 1100 - 1400 calories a day. I am doing weights and cardio 3-5 days a week. I know I need to up my calories in order to take my body out of starvation mode, but what else can I do to get them up?? Also, how will continuing to up my calories affect the fact that I am trying to lose weight?? Will I gain weight before I start to lose it?? Trying to prepare myself ya know?!:big_smile:
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2004/04/07, 05:19 PM
What calories are you missing? IE: F/P/C/ maybe you should think of supplementing.
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"A will finds a way, failure is not an option"
Ivan
carivan@freetrainers.com
Montreal Canada
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2004/04/07, 05:26 PM
I don't know what my f/p/c ratios are, but I eat a lot of fruits and veggies, whole grain breads and enriched white rice, some pasta on occasion, and most of my protien comes from chicken and dairy. On a day that I go out to eat and completely splurge I might get up to 1800 calories a day, but I don't eat out that often, so I need to find way to fit more in I guess.
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2004/04/07, 05:46 PM
From what you wrote, you are probably missing out on fats.
Suggest you keep a diary for 5-7 days and record what foods you eat, and you will see whats missing.
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"A will finds a way, failure is not an option"
Ivan
carivan@freetrainers.com
Montreal Canada
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2004/04/07, 09:01 PM
You need calorie dense foods as opposed to nutrient dense foods to raise your calories.
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If you don't stand for something, you will fall for anything....
bb1fit@freetrainers.com
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2004/04/08, 08:42 AM
Cristalbelle , write out a days eating and we can help you better.
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If you fall down seven times, get up eight.
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2004/04/08, 05:14 PM
OK..here is my day today
Breakfast:
2 scrambled eggs
1 piece whole wheat toast
2 turkey sausage links
1 cup coffee
Snack:
1 cup strawberries
Lunch:
Sandwich-2 pieces whole wheat bread, turkey, cheese, tomato
1 1/2 cup of baby carrots
1 bunch of grapes
Snack:
1 Low fat yoplait yogurt
Dinner:
1 Chicken breast
1 cup enriched white rice
3 tbls BBQ sauce
2 tortillas
1 cup leafy salad (not iceberg)
Dessert(usually about 1 1/2 hours before bead)
1/2 cup low fat frozen yogurt
The lunch is the same every day alomst, but breakfast and dinner change every day. Hope this makes it easier for you to help me out!! Thx :)
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2004/04/09, 08:58 AM
Breakfast - oatmeal instead of toast, moree egg whites. How much pro/fat in the turkey sausage?
Snack 1 - throw those berries in the blender with 8 oz water, 1 1/2 scoops protein powder, some vanilla and splenda, boom! Better !
Lunch - 3-4 oz trukey, openface on 1 slicwe whole grain bread, light on the cheese, 1 whole tomato sliced, drizzle with olive oil and balsamic vinegar. Trade your carrots for greens or broccoli/cauliflower. Drop the grapes, IMO.
Snack - low-fat yoplait, mixed with 1/2 c cottage cheese, 1/4 c walnuts
Dinner How many CHO in your tortillas? How much sugar in the BBQ sauce? More slald or veggies, chicken good, rice okay... better earlier in the day or brown rice, 1/2 c. You could cut out the rice and tortillas and have a baked sweet potato.
Dessert - lowfat schmofat, have some cottage cheese with splenda or sugarfree jello mix init. Or a shake with a TBSP nat peanut butter and some chocolate protein powder.
What do you think?
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If you fall down seven times, get up eight.
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2004/04/09, 10:45 AM
Sounds good....my lunches and snacks however have to be portable, as I eat them at work. Turkey sausage has 2g of fat, and 10g of protien. I can't eat regular sausage, and turkey sausage is actually a splurge for me. Should I maybe eat it more often? I will be switching to brown rice as soon as this box of white rice is gone, so thats good. Also, we are on a tight budget, and the things I am eating my husband has to eat too. However, the shake idea is good. Thinking of maybe getting some shake mix and having that when I get home after my workout but before dinner?? That would bring up my calories a couple hundred right?
Also, my other question is will I gain a few pounds before I start to lose inches and weight? Is that something I should prepare for?? Thanks for all your help asimmer. Whats a powder to make shakes that is in a decent price range that might be good for me?
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2004/04/09, 11:32 AM
I have a question. If white rice is enriched is that the same as enriched white/wheat bread, where they take out 90% of the nutrients and put in a bunch of other stuff? Is this correct or am i way off?
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2004/04/09, 02:00 PM
.. ft Official Moderator
Gender : Female Posts : 1717
Also - in the long run you will save more on medical expenses if you spend more on healthy foods.
Eat oatmeal, very inexpensive.
Eat seasonal vegetables on special and buy extra chicken berasts, etc when they are on special and freeze them
When you look at nutritional content, processed foods really are not a better deal.
Plus, whole foods fill you up more, so you eat less.
here are my favorite cheap healthy foods:
Lean beef, ground, a big package has about 14 3-0z servings in it and costs around 8 bucks, tops. pretty cheap perserving.
Eggs, one of my favorites.
Oatmeal, so cheap in bulk, no wonder the irish immigrants survived on it! And it lowers your cholesterol!
Tuna fish - the canned variety, not albacore, which is spendier and has higher levels of mercury in it.
Beans - always on special canned, but so cheap if you buy them dried and cook yourself - lentils and rice, black beans and rice, mmm.
Rice - regular (not as nutritious), brown, basmati - very inexpensive abnd tasty.
Frozen vegetables - actually have more intact nutrients than fresh produce because they are frozen right after being harvested, fresh produce loses nutrients as it sits out. When on special, stock up on the diferent stir-fry blends and the broccoli/cauliflower mixes. i really like frozen spinach mixed with egg whites for an omelette!!!
Garlic and onions are always cheap, and add flavor to those beans!
Yams are usually pretty cheap, as is squash, so many varieties!
I also like frozen pollock filets - quite often on special two 3-lb packages for 3 dollars - all fish is good fish - buy it when it is on special. Most fish can be baked from frozen, seasoned with Mrs Dash and a side of microaved frozen veggies - voila! healthy, cheap and tasty.
Now, no more self-made obstacles - get out there and tackle this healthy lifestyle!!!!!
EVERYTHING IS PORTABLE< YOU JUST NEED A COOLER.
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2004/04/09, 02:20 PM
Asimmer..you are fab! Just so you know, I wasn't trying to make excuses, just letting you in on whats contributing to life right now. I can't buy yams, squash or beans, but I will be buying more chicken, ground beef, tuna, eggs and veggies. Overall, am I doing really badly, or am I kinda on the right track?
Also, (sorry to sound like a broken record :( ) but what would a good powder be for me to buy in order to up my calories?? Eek!!:)
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