Sport Am I eating too little ?

[Xenth]

Hi there

Since a couple of months now I've radically changed the way I live my life, basically meaning I eat healthy and workout now.
I've already lost 26Pounds doing so and I almost look perfect

The "problem" I think I'm having is that I might be eating a bit too little, please note that I don't starve myself or anything like that.
Now a typical day goes something like this (I'm 1,75Meters 62Kilo's)
All the bread is brown and I drink 2-2.5 liters of water a day

7:30 ish 200ML Water + A quarter of a glass' worth of and one banana
10:00 One slice of brown bread with 25Grams of fish (Mostly salmon , tuna, makrel)
12:00 One slice of bread coated with a thin layer of low fat butter and a slice of turkey. + A small apple
14:00 One slice of bread with 25Grams of fish (Mostly salmon , tuna, makrel)
16:00 One slice of bread coated with a thin layer of low fat butter and a slice of turkey. + A small apple
18:00ish 50Grams of cooked patatoes 100Grams of vegetables 100Grams of meat (Mostly chicken)
21:00ish Often a banana , or an apple something like that.
23:00ish Beauty sleep

 

[Moonbeam3]

(mmm. not sure what Brinta is). I'm not an expert by far but to me that sounds like not enough food. I'm curious to see what that is in calories...I see a lot of carbs and not enough protein???

Are you working out? What are your goals right now?

 

[wacky906]

Well, I just roughly did some calculation, but it is not entirely accurate because I don't know your age, which will create fluctuations.

You are about 136 pounds, 5 feet 9 inches.

1800 (about 40 years) - 2000 (about 20 years) at very light activity. To lose a pound a week you have to eat 500 calories less so about 1300-1500... but

1800-2000 daily to lose a pound a week with moderate exercise (not too stressed, but some good cardio and weight training) to lose about a pound a week.
I also calculated rough estimates on the number of calories from each of your meals:
7:30 170
10:00 127
12:00 260
14:00 182
16:00 260
18:00 346
21:00 170/47

Total is: 1515/1392

This number will only work if you are not putting in any exercise, otherwise you are eating way too little. However, I do recommend exercising and eating more.

Also you are somewhat getting some protein, carb, sugars, and fats, however you do not get enough vegetables. I also recommend that you eat most of your carbs around your workout session, as in carbs before and after workout, you don't have to spread them out that much throughout the day.

 

[Xenth]

Well, I just roughly did some calculation, but it is not entirely accurate because I don't know your age, which will create fluctuations.

You are about 136 pounds, 5 feet 9 inches.

1800 (about 40 years) - 2000 (about 20 years) at very light activity. To lose a pound a week you have to eat 500 calories less so about 1300-1500... but

1800-2000 daily to lose a pound a week with moderate exercise (not too stressed, but some good cardio and weight training) to lose about a pound a week.
I also calculated rough estimates on the number of calories from each of your meals:
7:30 170
10:00 127
12:00 260
14:00 182
16:00 260
18:00 346
21:00 170/47

Total is: 1515/1392

This number will only work if you are not putting in any exercise, otherwise you are eating way too little. However, I do recommend exercising and eating more.

Also you are somewhat getting some protein, carb, sugars, and fats, however you do not get enough vegetables. I also recommend that you eat most of your carbs around your workout session, as in carbs before and after workout, you don't have to spread them out that much throughout the day.

Well I calculated it at home and I'm at 1300Ish calories a day.
I excercise 3 times a week doing HIIT mostly I also ride my bike to work monday-friday so that's around 20minutes a day , and I walk 30mins or so in my lunch break.

17 Years old by the way.
But I have to spread all the food if I don't want to be hungry all the time.

Sooo what do you recommend I eat ?

(mmm. not sure what Brinta is). I'm not an expert by far but to me that sounds like not enough food. I'm curious to see what that is in calories...I see a lot of carbs and not enough protein???

Are you working out? What are your goals right now?

Brinta is filled with fibers and stuff, think oatmeal

I am indeed, direct goals right now are to lose a few pounds first

Thanks for all the replies

 

[Xenth]

Replies would be ery helpfull

 

[LiveFromNY]

you need some veggies - soup and salads! and who says all those carbs are good - brown isn't whole wheat, is it?

 

[Xenth]

you need some veggies - soup and salads! and who says all those carbs are good - brown isn't whole wheat, is it?

Kind of difficult to bring warm soup from home to school/work
You're recommending I eat a salad at 12:00 ish ?

Erhm, I dunno where I'm from everyone eats bread.
I'm on of the few that eats just 4 slices a day

And I have no idea if it's whole wheat ...it's brown though if that helps

1) i dont' know where he got that calculation from, but 1300 is NOT enough by any means. especially with your activity level and age!!

2) woah... slow down on the bread there buddy. your carbs are out of control and the protien needs to be upped something major.

Breakfast = 200
4 Slices of bread = 400
Stuff on the bread = 150-200
2 Apples = 75-100
Average dinner = 300-500

Which comes to 1300 or so. Am I that wrong ?

But everyone eats this much bread here, it's totally normal .
What should I be eating then ?

 

[ShaftedTwice]

Have a look on LV's grocery list stickied at the top of the page. That is definately too much bread - oats are an awesome replacement for bread with a lower GI. You should also have a good balance of fats, protein, and carbs.

Also, the potatoes shouldn't be eaten every day. They are also a high GI food - a better replacement would be some sweet potatoes (yams).

 

[Xenth]

Have a look on LV's grocery list stickied at the top of the page. That is definately too much bread - oats are an awesome replacement for bread with a lower GI. You should also have a good balance of fats, protein, and carbs.

Also, the potatoes shouldn't be eaten every day. They are also a high GI food - a better replacement would be some sweet potatoes (yams).

Maybe we have different bread here than you have in America?

What exactly are "oats" ?

 

[Xenth]

Bump

Also, would adding a tablespoon of olive oil a day to my diet be good ? I'm thinking that could also have a positive effect on acne ?

 

[(Silent)]

Bump

Also, would adding a tablespoon of olive oil a day to my diet be good ? I'm thinking that could also have a positive effect on acne ?

As long as it is Extra Virgin Olive Oil, Cold pressed, unfilted, unrefined then yes a tablespoon will not hurt you and might be helpful to some degree

Acne depending on your age could be attributed to hormones although it can also come from being unclean and although their is no true data to suggest food makes acne worse or better i tend to believe it does based on my own experience

 

[Xenth]

As long as it is Extra Virgin Olive Oil, Cold pressed, unfilted, unrefined then yes a tablespoon will not hurt you and might be helpful to some degree

Acne depending on your age could be attributed to hormones although it can also come from being unclean and although their is no true data to suggest food makes acne worse or better i tend to believe it does based on my own experience

It's virgin olive oil so I guess I'll have to take a spoon a day then

No matter what anyone says, food is a huge attribute on acne, at least for me it is.

 

[Xenth]

Pure olive oil is the grossest thing I've ever eaten

I need a good source of protein and fat it seems, stuff from the stickies isn't really helping much..

 

[(Silent)]

You can try here for other sources of protein not listed on the grocery list
http://training.fitness.com/nutrition/protein-sources-21789.html
^was originally designed as a non meat eaters source for protein but i decided to add some meats anyway.

Just remember that Plat,Grains, and such are not complete proteins and need to be mixed and matched to create the correct amino profile

"for instance Rice and Beans" or any non complete protein food with a complete protein food like fish,chicken and so on

As for olive oil not being very tasty thats not all that surprising but it is a good source of monounsaturated fats
Good day

 

[lma1973]

I'm on of the few that eats just 4 slices a day
?

Dont be a victim of your locale. There are regions of the South where it seems everything is fried, but it doesnt mean you have to do it or that its good. Same thing about you and everyone eating lots of bread where you are.