Sport I think I need more calories, but don't really have the appetite always

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samantha621

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I've started working out toning and stretching, etc......I'll do arms and back one day, then legs and abs the next day, then a day of rest. I'm 5"4 and weight 108. I want to put on about 10 lbs and tone up. I used a lot of your advice and am eating 5-6 small meals a day....well mine end up being maybe 4-5.....I can't work up the appetite always. Here's what I had yesterday.

Breakfast (8:30)- A bowl of Total Cereal w/milk and a bannana

Snack (10:00)- Cottage Cheese w/fruit topping

Lunch (around 12:30) - Rigatoni (sp?) and lettuce (just plain lettuce w/italian dressing, my grandfather insisted I try his lettuce from the garden, lol)

Dinner (around 5:00)- Sandwich: Wheat Bread w/3 slices of Turkey, Lettuce, and Swiss Cheese

Dinner again (around 7:30-8:00)- Tuna Fish w/mayo (no bread), Steamed Broccoli, and brown rice


and I've been drinking water w/each meal.......Are these meals ok? I can't really see myself eating too much more. Sometimes I do snack on some sunflower seeds or dried fruit in between, but not always. I guess I need to really start figuring out my calories better. How many is that approximately, does anyone know? And do I need more to be where I want to be at? Thanks again, I'm always asking, asking, don't have to much to give here, lol:)

Samantha
 
I dunno but I think around the 1400-1500 range and I only think that by eyeballing what you put down and approximating. You didn't put your stats- how tall are you, what is your age? do you know your body fat? Your meals look pretty good. There are ways to sneak things in without adding a lot of bulk. Sunflower seeds added to the tuna is good, olives also, avacado on that salad, an egg or two with your cereal. I know firsthand about how hard it is to eat more when you don't feel like it. I'm going through the same thing myself. If you want to track your calories set up a free account through fitday.com and log in your food to give you the amount each day. I do it the night before so the next day is smooth.
Don't apologize for not being able to "give" much at this site. There are so many people here who know what they're doing and willing to help! Just soak it up!
 
Thanks Sparrow, I'm 29 years old, I'm 5"4 and 108 right now. I thought it was around 1200 or so, I wasn't sure. Shouldn't it be much more than that though? I may go to that fitday.com too, thank you again.
 
Hi Samantha, I have the same problem. Sparrow gave you some really good ideas, those were pretty much the same answers I got when I asked. I love avocados so that is one thing I've tried to put in there.

About your body fat, you should be able to get it done at your local gym, I know that you can also buy calipers pretty cheap and do it yourself. From what I've heard though the caliper method can be off a bit...hope this helps
 
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thanks moonbeam, i'll try to get to a gym, but that is pretty hard for me, i may have to buy something and do it myself......as far as those avacodos, what do they taste like? lol

still wondering if I need more calories though, I'm not the biggest meat fan, or the best cook (thats probably why i'm not the biggest meat fan, lol).....any suggestions?
 
yes you do need more cals. The minimum you should be at is 1500 and with your activity and wanting to gain shoot for 2000. Even then, depending on your activity you may need more. I am in a place where I'm trying to pull myself out of a "starvation mode" phase I've been in for years. I can gain very easily on very low cals because my body hoards it all thinking I'm starving. It takes some time to restore the metabolism but its doable and slowly its working. My goal is 2000 as well because my activity is so high.
You won't gain on what your eating and you run the risk of getting dumped into starvation mode too. Try hard to track your cals for a while and see where you are and then increase as you need to.

Avacados are pretty good. I think they're a lot like tofu in the fact that they can take on the characteristic of what they are with. Not a ton of flavor, they just enhance texture and taste of what else you are eating with them. Do you eat guacamole? Same thing, just spices added.

Do you not like meat as in red meat? You can grill up a bunch of chicken on an off day and save it to eat throughout the week. Do you like tofu? Tofu works well for protein. Eggs are good in any form, nuts and seeds, beans and legumes, tuna and other fish or shellfish, etc. Not only those things but you can also purchase a whey based protein shake for those times you just don't want to cook, or after workouts. Those things save my life. there are a lot of options other than meat. Even vegetarian suggestions are out there. Trainer Lynn has more of those and she posts regularly on this site.
 
Thanks Sparrow, I am going to have to eat more I guess. I already went on fitday.com and set up an account too, so that should help, thanks!
 
thank you stingo!
 
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