Sport Having trouble getting all the calories!

Sport Fitness
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Aeris

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Hi all - hoping maybe y'all can help me out here.

Up until about a month and a half ago I was eating total junk - over the past 6 weeks I've made a total switch: cut out soda, dramatically increased my protein, counted calories, increased fresh fruits and veggies, natural foods, whole grain complex carbs, etc.

I know about how much crap food I could go through in a sitting, although I wasn't counting those calories, but it was definitely at least at my 'maintenance' amount, if not over. At any rate, I'm trying to hit around 1500-1600 calories a day now. The weird thing? I'm having real trouble some days eating that much. Is this normal since I'm trying to get more of my calories from natural foods? If I'm really structured and MAKE myself eat certain amounts at certain times I can get it all in. But if I lose focus and eat when I start to get hungry (and stop when I don't really feel like having any more), I probably get 1000-1200. I really don't think my metabolism has slowed down that much, as I don't do that for more than a day or two anymore before forcing myself back up to at least 1400, and shooting for 1600. Any advice? Is this normal?

I was doing cardio 6 days a week, but now I've cut back to 3-4, and I do strength training at least 4 days a week, if that matters. My goal is fat loss too, if that makes a difference.

Thanks in advance!
 
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Could you post a typical day of food intake for us? Sometimes adding a few things here and there will get your caloric intake up where it needs to be. Provide times if you can as well. That will help us.

Just for general knowledge I would get into the habit of eating every 3 hours (hungry or not). Hunger is not a sign of needing energy- which is what food is. After awhile you will automatically WANT to eat every three hours and it will be habitual.
 
Just to add, making the meals the right size adds to the ease of consumption.

If you are struggling, get some whey powder in and "cheat" like most of the rest of us mere mortals do.
 
Sure thing! Thanks for your help. This is a typical day (where I'm making myself eat every 3 hours or so):

9Am - Kashi Go Lean, 1/2 cup NF Milk (280ish calories)
10Am - NF yogurt (90 calories)
Noon - whole grain pasta or soba noodles (around 100-150 calories); various vegetables; Quorn chik'n cutlets or Morningstar Mealstarters - (whole meal 300-350 calories)
3pm - Whole grain wheat sandwich roll; Smart Deli sliced veggie "meat"; NF Cheese; lettuce, sprouts (around 275 calories)
4pm - corn on the cob or banana or apple
6pm - protein shake (this is usually after a workout) (280 calories)
9pm - Seitan strips and artichoke hearts or broccoli (around 200 calories)
11pm - 1/2 cup of NF cottage cheese

Sometimes I'll try to throw in a handful of raw almonds to munch on throughout the day as well. Sometime an egg-white omelette makes it way in there instead of some other things.

Also, if you want to see what I've ACTUALLY been eating - the address in my signature has my fitday journal. I know it's not an active link there, but if you copy/paste you could see what I've been eating...
 
Fly said:
If you are struggling, get some whey powder in and "cheat" like most of the rest of us mere mortals do.
Click to expand...

Yeah, I've been starting to do that, I just didn't want to rely on it heavily - plus, I realized only after I bought it that my whey protein powder has an annoying amount of cholesterol. Which I find odd.

It's also just weird to me that I think I could easily have eaten twice this many calories while munching on crackers, chips, cookies, etc, and not have even noticed.
 
junk foods are way easier to overdo because of all the refined flour, sugar and preservatives. Just because they are a ton of calories doesn't mean your body will be, in any way, satisfied or full. When you start eating the right nutrients its more of a "eat to live" than an "live to eat" feeling. although food is still enjoyable, it certainly isn't the priority of taste that drives you to eat anymore and you begin to recognize the signs your body gives out that it needs more or less of something because its more in balance. I have been on both sides of the coin, just as you and even though I had a healthy calorie intake for a while on healthy foods I know what you mean by having a hard time getting to that number if you loose focus or just "don't feel like it". I too can feel very satisfied on just 1000-1200 even though its not at all healthy.
You appear to have a good thing going. There is a lot you can do with the menu you provided. Add berries or a banana to your breakfast cereal, add berries or whey protein (or both) to that yogurt, try adding oatmeal if you like it. Try some slivered or whole almonds in with lunch, toast them and sprinkle them over veggies (very good!), shoot for non-processed meats at lunch. Bake up a chicken breast and shread it in a sandwich. Its more nutrient dense than deli meat. Try natural PB with a banana or apple for a snack or add natural PB or extra scoop of protein with that postworkout shake. Add some brown rice with dinner, mix in protein or yogurt with cottage cheese.
Thats a lot but if you took just one or two of those ideas you could easily make your calorie quota. I add olive oil, nuts or natural PB when I get in my calorie ruts cause it adds a bunch of cals without much bulk. I hardly notice yet I get to where I should be.
Sorry for the long post.
 
I'm assuming you are a vegetarian by your menu. I am too :D The above poster already posted some of my ideas, but I wanted to add that the yogurt meal can have something added to it.

I also wanted to say that if you feel fine... then don't live to stuff more calories into your diet.
 
Yes, I am a vegetarian:eek: - who else would have the majority of their meals filled with morningstar and seitan!

It's funny, two days ago I cheated (because I baked cookies and brownies for my sister in law) and EASILY got to 2000. Like nothing. Amazing.
 
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