Sport I Need More Calories, but what and when?

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benelson101

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As part of my now obssessive totalling of my calorie intake i think ive worked out im short on calories.

All the online calculators say i should have 2500, so i take off 200 hundred as im trying to burn fat. Im trying to define muscle so am keeping the protein intake high, i try to get 40:40:20 but im finding that hard for each meal, but easier over the course of the day.

Todays meal plan is

1. Whey Shake, Oatmeal w/skimmed (fat free milk), tablespoon flax seed, apple,

2. 1/2 can baked beans, 1 whole egg and 1 white scrambled, slice of granary bread, handful strawberries

3. 1/2 can bakes beans, 2 slices of chicken breast, pot organic low fat natural yoghurt w/raspberries.

4. Chicken breast, low fat coleslaw

5. Pre WO banana with handful almonds

6 Post WO shake x2 (32g protein)

7. Salmon, Houmous, Veg

I total this as about 2100 kcalories, max 2200. That still leaves me a little short. Im not particularly active at work and tonight is an upper body weights only session, i should be doing 25 min HIIT but i did it last night and have a slight strain so think its a good chance to rest my weary legs.

How does it look? I know im repeating with the beans and chicken but its the best i could manage because of work. The beans are low sodium and low sugar, by the way.

All advice/criticism is appreciated

Ben
 
sorry, posted in female, im a male, 22, 75g, 5' 11" wanting to 'tone up' (i know i know, theres no such thing but its a good description of what i want.)
 
Canned baked beans is NOT something I'd put on a cutting diet.

And you need protein in every meal....almonds and fruit does not make a meal.

Your post workout meal contains no carbs? Essentially the most important time to consume them...get some rice cakes or oats in there.

You need more balanced meals ...lots of room for improvement there and lots of room for more calories ;)
 
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Half can of canned beans is

149kcals
9.5 Protein
25g Carbs (6.7 sugars)
0.6 fat
0 sat fat
6.7g fibre

Ingredients
50% beans, 27% tomatoes, water, sugar, modified starch, salt, onion powder, paprika, sweetener, spice and herb extracts.

Why are these not good for cutting? They are/were the only thing that keeps me sane.
 
benelson101 said:
Half can of canned beans is

149kcals
9.5 Protein
25g Carbs (6.7 sugars)
0.6 fat
0 sat fat
6.7g fibre

Ingredients
50% beans, 27% tomatoes, water, sugar, modified starch, salt, onion powder, paprika, sweetener, spice and herb extracts.

Why are these not good for cutting? They are/were the only thing that keeps me sane.
Click to expand...

K...are you talking baked beans, like traditional flavoured beans...or just plain pre-cooked beans, the former is what I was referring to....the latter is fine IMO

Either way.... if you're making all the progress you want and are happy w/ things, no reason to take 'em out....but I wouldn't consider traditional flavoured baked beans clean and if you're not making the progress you want, I'd consider ditching them and replacing them w/ regular beans
 
benelson101 said:
sorry, posted in female, im a male, 22, 75g, 5' 11" wanting to 'tone up' (i know i know, theres no such thing but its a good description of what i want.)
Click to expand...

Those are about my stats too, I have to eat at least 3000 cals a day to loose fat, anything lower and nothing happens.

but maybe it's just my metabolism being higher.
 
i had broccoli and spinach for tea, thats the standard now!
 
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