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Started By
Message
Need help on how much I should be eating
Posted on 2/6/19 at 6:26 pm
Posted on 2/6/19 at 6:26 pm
Im 31 years old, 6’3” and 215lbs. Haven’t worked out in about 18 months, but want to get back in shape. I’m 1.5 weeks into the Squat Everyday Program, and can’t figure out how much is too much or too little calories.
An average weekday is:
400 calories for breakfast: protein bar on the way to work and a pack of peanut butter crackers.
Lunch is a grilled chicken salad - dressing on the side or grilled chick fil a nuggets and a salad with light dressing. Approx 450 calories.
Handful of chips or something around the office in the afternoon: 200 calories
Protein bar pre gym in the afternoon and muscle milk post gym: 400 calories
Dinner is usually something healthyish with very light carbs 5-700 calories
Rough daily total of 2000ish.
Should I be eating more? I always feel hungry but I’m ok making sacrifices if it’s worth it. I don’t want to wast the time busting my arse in the gym just spinning my wheels because I’m not eating enough.
Really appreciate the feedback!
An average weekday is:
400 calories for breakfast: protein bar on the way to work and a pack of peanut butter crackers.
Lunch is a grilled chicken salad - dressing on the side or grilled chick fil a nuggets and a salad with light dressing. Approx 450 calories.
Handful of chips or something around the office in the afternoon: 200 calories
Protein bar pre gym in the afternoon and muscle milk post gym: 400 calories
Dinner is usually something healthyish with very light carbs 5-700 calories
Rough daily total of 2000ish.
Should I be eating more? I always feel hungry but I’m ok making sacrifices if it’s worth it. I don’t want to wast the time busting my arse in the gym just spinning my wheels because I’m not eating enough.
Really appreciate the feedback!
7
Posted on 2/6/19 at 6:48 pm to brightside878
What are you wanting to do? Get jacked? Lose weight?
Posted on 2/6/19 at 6:53 pm to Hold That Tiger 10
Id like to lose about 15 lbs. however, I don’t care if I weigh the same (but look better). I’d like my shoulders arms and chest to be toned and look better than I do now with my shirt off.
I’m not willing to do what it takes to get jacked. Not ready to accept a dad bod.
I enjoy lifting weights, and want to make sure I’m doing everything to maximize my time spent in the gym and get the most efficient results
I’m not willing to do what it takes to get jacked. Not ready to accept a dad bod.
I enjoy lifting weights, and want to make sure I’m doing everything to maximize my time spent in the gym and get the most efficient results
This post was edited on 2/6/19 at 6:54 pm
Posted on 2/6/19 at 6:55 pm to brightside878
quote:
protein bar
peanut butter crackers.
chips
Protein bar
muscle milk
This is a whole lot of "junk" IMO
Tons of sugars and all in those foods.
Posted on 2/6/19 at 6:57 pm to brightside878
If you are eating 2,000 calories a day, and eating what you say you are eating, you are probably on track to do just that. If you are exercising often you will drop that weight and eventually become more tone.
Once you reach your goal weight, you may have to up the calorie intake a bit. Hard to say without knowing your exact intake, and what you are doing in the gym.
Once you reach your goal weight, you may have to up the calorie intake a bit. Hard to say without knowing your exact intake, and what you are doing in the gym.
Posted on 2/6/19 at 7:00 pm to mylsuhat
quote:
This is a whole lot of "junk" IMO
If he's eating 2,000 calories a day and burning 3,000 he is going to lose the 15 lbs.
If he's lifting weights regularly, he is going to tone up.
Posted on 2/6/19 at 7:01 pm to mylsuhat
There’s only 1 gram per protein bar
The crackers have a little, but is it considered significant?
The crackers have a little, but is it considered significant?
Posted on 2/6/19 at 7:02 pm to brightside878
quote:
The crackers have a little, but is it considered significant?
For certain dieters, yes.
The real answer, no.
Posted on 2/6/19 at 7:03 pm to Hold That Tiger 10
quote:
Hard to say without knowing your exact intake, and what you are doing in the gym.
LINK
This is exactly what I’m doing in the gym
Posted on 2/6/19 at 7:05 pm to Hold That Tiger 10
:If you are exercising often you will drop that weight and eventually become more tone. :
Do you think I’m missing out on muscle gains by not eating enough, or is it just part of it?
Do you think I’m missing out on muscle gains by not eating enough, or is it just part of it?
Posted on 2/6/19 at 7:06 pm to brightside878
Judging from everything you have said, I would think you would have no issues accomplishing your goals.
Posted on 2/6/19 at 7:09 pm to brightside878
quote:
Do you think I’m missing out on muscle gains by not eating enough, or is it just part of it?
Yes, you certainly are. That's why I asked if your goal was to get jacked (add muscle mass) or lose weight. It's not really possible to add muscle mass and be burning more calories than you take in (losing weight).
You won't get huge muscles by doing it the way you are, but you'll become more cut/ripped looking by doing what you are doing and toning your muscles.
Posted on 2/6/19 at 7:10 pm to brightside878
Posted on 2/6/19 at 7:32 pm to brightside878
I would replace the supp foods with actual whole foods. They are good sparingly, but shouldn’t be main food selections.
Posted on 2/6/19 at 7:44 pm to Hold That Tiger 10
quote:
Yes, you certainly are. That's why I asked if your goal was to get jacked (add muscle mass) or lose weight. It's not really possible to add muscle mass and be burning more calories than you take in (losing weight). You won't get huge muscles by doing it the way you are, but you'll become more cut/ripped looking by doing what you are doing and toning your muscles.
Gotcha. I appreciate it. This is a question I was hoping to get answered
Posted on 2/6/19 at 11:07 pm to brightside878
(no message)
This post was edited on 10/19/21 at 2:39 pm
Posted on 2/7/19 at 8:06 am to brightside878
figure out your daily caloric output and go 500 calories under it to lose fat. eat well tho.
lean protein, good veggies, healthy fats and good carbs.
You can do MyfitnessPal and it'll help you keep track.
lean protein, good veggies, healthy fats and good carbs.
You can do MyfitnessPal and it'll help you keep track.
Posted on 2/7/19 at 9:10 am to brightside878
quote:
Handful of chips or something around the office in the afternoon: 200 calories
Cut out the junk. Fill those calories with nuts, veggies, or protein.
quote:
Rough daily total of 2000ish
I'm your height. When I get at/under 1800 cal, I lose weight. Just remember not all calories are equal. If you are still feeling hungry all day, increase your fat intake. It will make you feel full.
Posted on 2/7/19 at 9:55 am to CoachChappy
Good deal will do. I appreciate all the feedback
Posted on 2/7/19 at 11:06 am to lsutiger2010
Is there any truth to eating too little will cause your body to hold on to fat? Or am I not in that territory with the amount I’m eating?
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