Now that I'm much more consistent with my diet I figured I would start an Excel sheet of my daily intake and see where I was. It wasn't what I expected to be honest. Mind you I'm 6'2, 245lbs. This is what I totaled for yesterday:570 Cal18g Fat67g Carbs10g Fiber26g Sugar106g ProteinGym time hasn't been what I've wanted due to a broken toe, but I've still been able to work my upper body pretty well(Using the Serge Nubret workout) and still get some cardio in on the bikes or an elliptical for the time being. Now I don't mean for my overall intake to be so low, but I feel like I'm overeating even though now I can see that I'm not. Should I add in another protein shake during the day to boost the numbers a bit or get some almonds to also give a bit of a boost? I'm at a bit of a loss and I don't want my body to think it's starving and hinder my fat loss.Cheers.
Something isn't right in your calculations.Fat = 9 cal/gCarbs = 4 cal/gProtein = 4 cal/gThat would be 854 calories which is still too low. Protein should be at a minimum 196g depending on goals with carbs and fat making up the balance, again, depending on goals, current bf/lbm and fitness level.
Maybe he's reading food nutrition labels. Many times, something isn't right with their calculations either. If you add up the calories based on the grams of fat, carbs and protein per serving that they list, your total will not equal the total calories per serving on the label.
That's what I was going off of. I double checked the main things and I realized I didn't add in the calories for the pineapple which now brings me to 705, but even that seems to be off with the calculations from Princess L. But the past few days I made an effort to get more food into my body since I've been doing an hour of cardio(20 mins HIIT at the end) on my off days and hitting the gym 3-4 times a week followed by running 2 miles. My energy has been fine though which I find somewhat odd, however most "snacks" are carb loaded. Pineapples, rice cakes, etc... But like I said earlier, I'm afraid my body might be going into a starvation mode of sorts so I'm trying to find the right balance.
We're not going to get anywhere this way. Post an example of a day's foods.
This is pretty much the general daily intake.Meal1:1 cup Oatmeal (145) with a protein shake(ON Gold Standard with fat free milk) (200)Meal2:8oz chicken breast(seasoned with lemon pepper) and water (390)Meal3: 2 handfulls of Almonds (330) or 4 slices of pineapple (115) with a protein shake(200) Meal4:1 cup Brown rice (215) and ground turkey(extra lean) (300) with green tea and honey (60)Meal5:Post workout meal: Turkey burger (120) on a whole wheat (150) bun and a protein shake. (200)
Where are you getting your numbers from?
The labels.