Sport Advice on daily food intake?

Sport Fitness
J

JohnV

0
A while back I decided to start eating better and cutting down on sweets. I have been doing pretty well with the changes as you can see by my list below. One day I decided to start keeping track of my calories and found that my intake was averaging 1400 calories a day. After reading around I figured out that was not enough and that I should be more around 2000 a day. I have been making an effort to eat more, but I still seem to hit 1400 calories or so a day. Now I am working out four days a week and that is making my low calorie intake that much worse. The funny thing is I eat pretty freely through the day and I almost never feel hungry/starving, like I am missing food. Just the normal hungriness for lunch/dinner. How can I increase my intake and do it in a healthy manner?

Age 36
Height 5'6"
Weigh 184

FYI...I also only drink water...no coffee or soda ever

My meals today:

Breakfast:
Kashi GoLean ( 1 serving) 140 calories
Lowfat Milk ( 1 serving) 90 calories

Early snack:
Cut up fruit ( Aprox. 1 cup) 150 or so calories
Un-salted Mixed nuts ( 1 serving) 170 calories

Lunch:
Sandwich (Whole wheat bread/Turkey/Spinach greens/Mustard) 160 or so calories
Baby carrots (1 serving) 35 calories
Un-sweetened Apple Sauce (1 pre-made cup) 50 calories

Afternoon snack:
Fuji Apple 72 calories

Late afternoon snack:
Banana 105 calories

Dinner:
Grilled chicken breast 190 calories
Rice (1 serving) 220 calories
Vegetables (1 serving) 30 calories

Total for the day:
1412


Thanks!!!

John
 
Last edited:
Add protein to your breakfast and snacks. I’m trying to balance a low calorie diet (2000-2500 for me) and higher protein (150gs-200gs) right now, and to me you look low in protein. You will find plenty on knowledge on this sight. Stay tuned
 
Johnny's right. You're lacking protein in a big way. Nearly every calorie you're missing should be coming from protein, and maybe some fat.

This of course assumes you're weighing/measuring all your food so you know your calories counts are accurate.
 
That and/or

Eggs
cottage cheese
yogurt
almonds
etc....

Solid food breaks down slower and I've heard that’s the way to go. Giving you an even absorption rate of protein throughout the day. But you need to work with ease of having something on hand.
 
JohnV said:
So should i be looking into a protein shake to fill the gap?


John
Click to expand...

maybe...but most of your protein should come from whole food, at EVERY meal.

so, add eggs to breakfast, eat more lean meat/chicken, and have a protein shake post workout.
 
WHAT johnny and malkore said is so right, always whole food unless you are in a hurry then the powder would do. IT looks like you are eating your meals ok, except (as the others said) you are lacking protein. YOU also should find what your B.M.R is ( basal metalic rate) so that you have a idea of how many calories you will need, especially since you are working out.===============YOU CAN,T OUT TRAIN BAD NUTRITION
 
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