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Menu help needed! Can't hit my calories

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  • Menu help needed! Can't hit my calories

    Hi all! I'm trying to do a 1100/1700 calorie split and I'm having problems hitting 1700 calories. I plug different foods into Fitday every which way, and I'm hitting the 150g carbs and 120g protein I want to hit, but keeping my fat at 30g means my calories consistently hover around 1300. No matter what I do, I can't seem to find those 400 calories without adding more fat--and honestly, I'm a little leery of even being able to eat the food I've plugged in. It's a lot. For instance:

    Breakfast: 2 scrambled eggs, coffee (152 cal/10g fat/1g carb/13g protein)
    Lunch (post-lifting meal): Sushi (540 cal/6g fat/87b carb/27g protein)
    Dinner: Chicken breast, nonfat cottage cheese, baked sweet potato, banana (663 cal/7g fat/69g carb/79g protein)
    Total: 1354 cal, 23g fat, 158g carb, 118g protein

    So yeah, I've got 7 more grams of fat to play around with, but that's not going to equal 350 cal. I don't want to add nuts or more dairy because those make me gain, and I don't want to do more than 150g carbs because I gain like crazy when I do (I gained 10 pounds in a flash carb cycling at 200g--not just water weight, either).

    For reference, I'm 5'5", 169lb, 30% BF, for workouts I lift heavy, do gymnastics, and sprint, and I walk 4 miles a day with my dog. I'm trying the calorie split for a higher calorie deficit because I can't seem to lose fat no matter what I do. I've been really happy with my strength gains in the past three months due to lifting heavy, upping my protein, and carb cycling, but I would like to lose some goddamn fat so that I look like I'm in as good shape as I am!

  • #2
    instead of chicken breast use a fattier cut of meat or eat the skin.
    Primal since March 2011

    Female/29 years old/5' 1"/130ish lbs

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    • #3
      Oh no fat..hmmm go with another sweet potato, pumpkin, or fruit.
      Primal since March 2011

      Female/29 years old/5' 1"/130ish lbs

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      • #4
        Like I said, I really don't want to go higher than 150g carbs. Obviously I could eat 5 more sweet potatoes and hit 1700 cals, but I gain fat like a mofo when I eat above 150g carbs.

        I'm looking for more fine-tuning... what in that meal plan do I remove/substitute to hit the same levels of carbs and protein but hit a higher calorie content?

        Or, alternately, is it going to hurt anything if I just eat 1300 cals on my lift days and 1100 on my off days? I do want to lose fat and have realized I need to up my caloric deficit, but I also don't want to hurt my workout gains. I like adding more plates to the bar every time I lift.
        Last edited by heatseeker; 03-16-2012, 10:53 AM.

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        • #5
          did i miss something? why are you trying to keep your fat intake to 30grams?

          i would worry less about exact calorie counts, and just eat when you're hungry. and maybe up the fat intake and drop the carb intake a bit

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          • #6
            I do it by cooking everything in tallow and coconut oil. Three tablespoons of tallow is something like 300 calories alone. Also, avocados can be eaten ad-lib, they are a safe source of omega-6 - not inflammatory I've had explained to me.

            Nonfat cottage cheese? What's in that? Bad stuff like pasteurized milk, I'd bet.


            I agree with you that nuts are a good way to gain weight, as is dairy. But tallow and coconut oil really don't seem to have that effect at all! Heck, for a few months I drank 80g of fat in a can of coconut milk every day. I didn't gain any weight! I stopped losing...but what would I expect at 750 fat calories, even if a portion of it is medium-chain triglycerides?! The point is, it's very safe and reasonable to fill the gap in your caloric needs with fats. Dive in, you'll be breaking even or losing weight.

            And chicken breast...replace that with duck hindquarter for more fat and better flavor! Same price, too.
            Crohn's, doing SCD

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            • #7
              Carb cycling. Low fat/high carb on workout days, low carb/high fat on non-workout days. Essentially. There's a bit more to it than that. Check out Leangains.

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              • #8
                Sorry everyone--to make clear--I'm talking about carb cycling, which necessitates around 30g fat and higher carbs on workout days. I eat plenty of fat on off days and have been Primal for four years, so I know all the ins and outs of lipid theory. I'm talking specifically about carb cycling here. Shoulda made that more clear.

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                • #9
                  Yeah, on your high-carb days just toss in a few bowls of quinoa or sweet potato and you're golden.
                  Crohn's, doing SCD

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                  • #10
                    Yeah, on your high-carb days just toss in a few bowls of quinoa or sweet potato and you're golden.
                    I'm not, though. Look at the meal plan above. There's like two cups of white rice and a sweet potato in there, and I don't want to go above 150g carbs, but I'm not even close to hitting my calories.

                    Perhaps I'm looking for a solution that doesn't exist...

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                    • #11
                      Originally posted by heatseeker View Post
                      Like I said, I really don't want to go higher than 150g carbs. Obviously I could eat 5 more sweet potatoes and hit 1700 cals, but I gain fat like a mofo when I eat above 150g carbs.

                      I'm looking for more fine-tuning... what in that meal plan do I remove/substitute to hit the same levels of carbs and protein but hit a higher calorie content?

                      Or, alternately, is it going to hurt anything if I just eat 1300 cals on my lift days and 1100 on my off days? I do want to lose fat and have realized I need to up my caloric deficit, but I also don't want to hurt my workout gains. I like adding more plates to the bar every time I lift.
                      Why dont you want to go higher carb if this is your high carb day? So if you dont want carbs..and you dont want fat... then you could just eat some more chicken breast or white fish.
                      Primal since March 2011

                      Female/29 years old/5' 1"/130ish lbs

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                      • #12
                        On high-carb days, you need to go high carb. For an athletic type of day, 300g is not unreasonable.
                        Crohn's, doing SCD

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                        • #13
                          Any ideas why I gained so much the last time I did that? I ask genuinely. I'm not opposed to the concept of eating >150g carbs, it's just that experience has taught me not to.

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                          • #14
                            Originally posted by heatseeker View Post
                            Any ideas why I gained so much the last time I did that? I ask genuinely. I'm not opposed to the concept of eating >150g carbs, it's just that experience has taught me not to.
                            Water weight.
                            Primal since March 2011

                            Female/29 years old/5' 1"/130ish lbs

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                            • #15
                              Hmm. I wish I knew! I shoot for pretty much the same macros every day except for one or two days a week where I go high-carb on top of the normal menu. I suspect going high-carb every other day is just too often for your body to remain in healthy ketosis mode. What helped me get down to truly lean in the past few months was eating only one meal a day, in a three to five hour window. Almost all my calories come from fat, and carbs rarely exceed 75g per day and about a pound of meat a day. But I grease the groove, doing dips in the elevator, chin-ups in the halls while I'm headed for a blood draw, and push-ups on my break, etc. So aside from sprint days I really don't need that high-carb load.

                              But I'm a guy, so our experiences with this will be different from everything I've read here. But the notion of going over 150 grams of carbs more than once or twice a week sounds like retraining the body to hold onto fat instead of burning it.

                              x2 on water weight. It can take three or four days to drop the belly after a high-carb day.
                              Last edited by Knifegill; 03-16-2012, 11:23 AM.
                              Crohn's, doing SCD

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