My Diet. How many calories do i really need

[carefree]

Once and for all i am going to find out what my body calorie needs to maintain a healthy weight, not losing too much but defiantly not gaining weight (fat). So to start with, last week i am having 1000 calories on none workout day and 1200 on workout days. Not a lot i know but i want to give this a real go. I start my diet on a Friday.

I am 6 foot 4 or 76 inches

Friday 20 June 13st 8lb or 190Lbs

Last week i done four workouts and kept within the calorie limit that i set.

Fridays weigh day. I lost 5lbs

Friday 27 June New weight 13st 3Lbs or 185Lbs

[carefree]

so this week i am going to up my calorie intake by 100 a day and see what happens.

[swanso5]

- ay 190pds and 6'4 your "ideal wt (as much as in hate that term" is alright...it seems you need to simply build some muscle...i'd say posat your food training fior a closer insoection

[carefree]

Kept within my 1300 target for today, feeling really stuffed now but did finnish the night off with a 80g protein shake. Done a good cardio workout but no weights, i will do them tomorrow

[swanso5]

your mainteneace is easily 2000cal's/day...on rest days

[DianaB]

Kept within my 1300 target for today, feeling really stuffed now but did finnish the night off with a 80g protein shake. Done a good cardio workout but no weights, i will do them tomorrow

OK, sorry, but LOL.
Just to compare, 132, 5'4" female, 18-1900 on off days, 2100 on training days.
So 25% of your calories for the day came from a shake?
Your ruining your metabolism dude.

[carefree]

1000 calories! That is way too low, even if you are not exercising. Do you ever feel light headed when standing up?

Hi Katie
Yes i do, but im kind of use to that.

[carefree]

Hi to all that have posted. I know its not a lot of calories, but its a lot more than i have been having, i really do need to slow my weight loss down, and i just came up with this idea. If i can get to 1500 calories a day, but over time, then maybe i can start to build up some muscle again.

[Christopheel]

Hi to all that have posted. I know its not a lot of calories, but its a lot more than i have been having, i really do need to slow my weight loss down, and i just came up with this idea. If i can get to 1500 calories a day, but over time, then maybe i can start to build up some muscle again.

1500 you won't build anything ... I'm currently doing A BIG CUT, and I don't ever go below 2000 calories.

While gaining mass I could eat that 1500 calories only in my breakfast.

and you are 6'4 ! I am 5'6 ...

Increase slowly (300-440 calories per week) increase your number of meals. What you are doing isn't healthy at all.

[Boss Man]

I agree about the calorie increases and yes do step them up. A total of 2,000 approx can be had, but by gradual increases, not a big jump, or the body could consider too many additional calories as excess, and convert them to Fat.

I like the calorie increased stated as a weekly, or fortnightly thing.

If you were for example eating 6 times a day, a simple way to get 300 calories more per day, would be to add 50 calories to meals, by having 4g Protein, 5g Carbs and 1g Fats, (49 approx). Wouldn't have to be bang on the button of g's of each, or bang on the button for cals increased per meal, as that's incredibly hard for anyone, but trying to do something like that might work for you.

If you don't eat 5-6 a day, then obviously other methods may need employing, possibly by adding some calories inbetween one or or two meals, or cutting back a little on one or two meals, where you're a bit high, and re-assigning the calories along with extra added calories, for basic dietry correction.

[carefree]

You need to get yourself well over 2000 calories. You should not get used to feeling light headed. That is a warning sign that your body is telling you something is wrong. Are you adverse to eating? It may be psychological. Even adult males can develop eating disorders. Sorry, I hope I am not upsetting you. If I am way off, then I apologize.

2000 calories a day, i can never see that happening. Unfortunately, going on what friends keep telling me, may be i do have some sort of food problem but its not the kind of thing a guy can really talk or admit to.

[carefree]

[quote="Christopheel"][

increase slowly increase your number of meals. quote]

Hi Chris

Yes i have just started to eat about 5 or 6 times a day. Three meals and 2 or three snacks

[carefree]

[quote="Boss Man"]I agree about the calorie increases and yes do step them up. A total of 2,000 approx can be had, but by gradual increases, not a big jump, or the body could consider too many additional calories as excess, and convert them to Fat.quote]

Over the last few years, when i do start to eat more, i put on weight, and my body dose exactly as you say and turn to fat, this is one of the big problems i have. The thing is a soon as i notice things goign wrong i just stop eating again until i have lost the weight (fat) then i start again. This have been going on for years now. This is why i have come up with this idea, Its not really original i have just copied it from the Atkins diet. You have given me great advice, and i have taken notice. Thank you.

[Christopheel]

[

increase slowly increase your number of meals. quote]

Hi Chris

Yes i have just started to eat about 5 or 6 times a day. Three meals and 2 or three snacks

It's a good start, now you need 6 real meal and then if possible 8 real meal.

Meal is pretty simple, solid protein +veggies or fruits depending of the time of the day.

[carefree]

30 June
Calorie Summary
Daily Cal Quota 1367.0
+ Exercise Cals 425.5
Total Cal Quota 1792.5
Calories Consumed 1026.4
Calories left 766.1

Cals to maintain weight: 2377.0
Nutrition Summary
Calories (kcal) 1026.4
Protein (g) 122.8
Carbohydrate (g) 105.4
Fat (g) 11.7
Fibre (g) 23.2
Fruit & Veg 5.6


Food/Drink Serving Cals Prot Carb Fat Fibre
Porridge with Protein 245 23 26 5 5
Sandwich Tuna 200 20 25 1 3
My Salad 1 serving 27 1 4 1 2
Onions, Pickled 200 g 64 1 13 0 4
Impact Whey Protein (From Myprotein) Soya Milk, 338 74 1 3 3
Apples, Pink Lady, Tesco* 1 Med Apple/120g 60.0 0.5 14.2 0.1 2.2
Apples, Pink Lady, Tesco* 1 Med Apple/120g 60.0 0.5 14.2 0.1 2.2

The stats above are from WLR site that i have been on for years now, everything i eat i will put it down on here, its the only real way of knowing exactly what you are eating.

I can see i have eaten 6 times today, 3 meals and 3 snacks

1026 calories today, i suppose its not the best day but at least i wont lose weight on that.