Help with calories

[Specialbear]

Im looking to replace bf w/muscle/lean mass.

My diet looks like this.

Breakfast: 2 scoops whey + water = 200 cal, 40 g protein
Lunch: Salad (150 cal) Chicken/Fish 300 cal

Snack: Apple plus 2 scoops whey +water = 260 cal, 40 g protein

Dinner is chicken (300 cal) salad (150) Fruit + Frozen Yogurt (200)

around 9ish ill eat more chicken (4 patties with the breading scraped off and the oil squeezed off w/ napkins as much as possible. (guess about 300 cal)

11ish is 2 scoops protein +water (200 cal)

I think i have around 2050 cal.

i also do weights in morning and then cardio (10 laps, 5 fast, 5 moderate at night)

Any suggestions: (im kinda new to dieting so pls say whatever)

 

[Stryc-9]

What are your stats? (e.g., height, weight, age)

You can't replace fat with muscle - and it's difficult to lose fat and gain new muscle at the same time. I always suggest focusing on one goal at time - either lose the body fat (in which case you will likely sacrifice some muscle mass) or try to bulk up (in which case you will gain at least a little body fat). It's just easier this way, in my personal experience.

Your total daily calories are going to depend on your weight and activity level (as well as on genetics to a certain degree). Regardless of totals, it doesn't look like you're eating enough fat. You need to eat essential fats in order to lose body fat (sounds contradictory but it's true!). Good sources are fatty fish, nuts, flax, etc.,

Ditch the fruit when trying to lean out (fructose preferentially fills liver glycogen which will sabatoge your cardio efforts) - and don't go overboard on the protein. Low glycemic carbs in moderation (and at the right time) are not going to kill ya!!

 

[SoreArms]

Well, you can't replace fat with muscle but you can loose fat an then build muscle.

These are my suggestions

Im looking to replace bf w/muscle/lean mass.

My diet looks like this.
Breakfast: 2 scoops whey + water = 200 cal, 40 g protein
Add some oatmeal and some ANPB

Lunch: Salad (150 cal) Chicken/Fish 300 cal
As I remember, you live in a dorm and are on low budget. If possible, add olive oil to the salad and dump dressings like thousand islands and ranch.

Snack: Apple plus 2 scoops whey +water = 260 cal, 40 g protein
If oyu are trying to loose fat I would suggest loosing the apple as it contains fructose.

Dinner is chicken (300 cal) salad (150) Fruit + Frozen Yogurt (200)
again, add olive oil if possible.
again, if trying to loose fat, loose the frozen yogurt.

around 9ish ill eat more chicken (4 patties with the breading scraped off and the oil squeezed off w/ napkins as much as possible. (guess about 300 cal)
I'm assuming that this is what is available to you at this time (dorm caffeteria). If possible, get plain chicken.

11ish is 2 scoops protein +water (200 cal)
Add some fats like ANPB, peanuts or almonds.

I think i have around 2050 cal.

Is this the right amount of cals for you? What is your Body weight?

i also do weights in morning and then cardio (10 laps, 5 fast, 5 moderate at night)

Any suggestions: (im kinda new to dieting so pls say whatever)

Hope that helps

 

[Specialbear]

thnx for the help all. Im 18, 180ish, and about 5 9.

Breakfast will have to stay the same unfortunaetly. I only can afford 14 meals a week, so i sneak out food as much as possible. ALso, i have 3 classes nine to twelve. Mornings, usually get started out at the gym from 5:30 to 7:30, so there is no time.

I can drop the fruit and the dessert.
I am pretty much at the mercy of the food choices, but luckily we have it very well off as there is some lean cut of meat sitting out. Btw, i didnt mention, but Mon-Fri i substitute the lunch for a lot of turkey.

On a happy note, i got 100 bucks (i bet with my roomie on if i coud ace a bunch of tests, which i did , so i am gonna splurge on a blender. At home, i made kick ass shakes with 2 scoops whey, ice, water, instant coffee and some sweetener!!

 

[SoreArms]

If you're doing cardio in the morning then it's OK to do on an empty stomach (when trying to loose weight), if you are lifting weights, then I suggest eating some carbs and protein before or halfway through your workout.

Your maintenance calories are at about 2160, so your numbers are pretty close.

I know it must be tough relying on cafeteria food, but you really need to get the right nutrients around your workouts in order to enhance and maintain gains, other wise you're working real hard and not retaining much of your returns.

Use about $10 of those $100 to buy a big bottle of olive oil and some oats, really well worth the money.