Getting enough calories?
I'm not interested in counting calories, but thought I'd do it at the end of day 2 just because. I got one of those calorie counter apps for my iPhone to help.
Here's some specs:
41 year old male, 5'11" tall, 245 lbs, 44%bf, which renders me a recommended caloric intake of 2000-2200kcal
Here was my meals yesterday.
Breakfast: 3 egg whites, 1/2 cup beans (lentils, pinto, black bean mix), 1 cup spinach (167 cal, 26g pro)
Lunch: 1/2 cup beans (lentils, pinto, black bean mix), 1 cup spinach, 5 oz chicken breast (251 cal, 34g pro)
Dinner: large portion spinach salad (cuccs, bacon bits, carrots, and a bit of feta), 2 slices cooked ham, mixed veggies (150 cal, 10g pro)
Snack: 20 mini carrots, 15 almonds (172 cal, 5g pro)
Total for the day 746 cal, 75g pro this is all based off the calorie calculator app.
I also had 4L of water through out the day.
I was not hungry after my meals and was satisfied all day, but that sort of seems low on the calorie side, but then again, we're not suppose to be counting right.......?
Can anyone shed some light on my calculations to see if they're right or share your wisdom with me please.
The Best Answer
5 oz of chicken breast is closer to 350 calories and a 1/2 cup of beans are mor like 120 cal do that is 470 cal on the meal. So i think you're closer to 900 for the day. I've just been trying to keep my cal. At aroun1200-1400 and not fret if I go over as long as the calories aren't from fatty proteins.
Oh whats the app called?
I'm 5'11, too, female, now at 177lb, coming from 201lb end of Jan.
I'd add some more beans and cherry tomatoes in the morning.
I'd double the chicken on lunch.
I'd up the ham on the salad, take the whole packet and add a batch of avocado and cottage cheese.
Do you drink cinnamon coffee?
It looks like you missed the lunch chicken breast in your calorie calculations. But more importantly, what the heck, you aren't eating enough at all!
And then the snacks you are having aren't really following the slow carb thing as well as they should, carrots are pretty high in sugar so they're best avoided. I wouldn't worry about a slice or two floating in a soap, but they shouldn't be the bulk of a snack. If you bump up your meals to get enough protein and healthy fats, you shouldn't need the snacks.
Breakfast - your egg whites will give you 3.5g protein per egg, or 10.5g total for three of them. A half cup of beans or lentils is probably about 7-9g protein, so I don't think you are even hitting 20g there.
If your body isn't giving you cues that it's hungry, that's somewhat helpful in keeping you from overeating, but you still need to consider food as a source of nutrition and fuel. If you stay that far under your requirements you are going to get unwanted side effects, including a slower metabolism.
Beans, water and veggie intake looks great. It's the other proteins and fats that I would specifically work on increasing.
It's great that you took the time to calculate what you are typically eating, by the way. I think too many people read that they shouldn't worry about calories at all, and then grossly over or under estimate what an appropriate amount of food is. Any time we start an entirely new eating pattern, it's probably smart to take a day or two and take stock of how it's going.