Need help with more calories

[tan27]

I'm eating 5x times a day and I am only getting about 1800 calories. Don't I need to eat more if I want to lose weight and fat??? my protein intake is about 160 grams/carbs 110 grams/fat 69 grams

My diet consists of

Breakfast: 2 eggs, toast (white) half a slice of ham

Snack: 2 Rice cakes and carrots or a cucumber

Lunch: A chicken breast and white rice

Snack: Triple threat Shake and a granola bar

Dinner: Either Steak, Chicken, Chops, or fish with a salad or a vegetable.

I also just started Phenyltropic PPA, I work out 4x's a week with doing 20 minutes of cardio after each work out. Any suggestions I'm desperate????? Also does it matte what time of day a person works out?

 

[tan27]

What are insulin spiking foods???

 

[new@gettinbig]

I think you need more food...protein sources!! More chicken and meat in your diet...your meals do not consist of a lot of good protein...real food is better than shakes etc. If you are looking to cut out the rice cakes, carrots and granola bar!! Take in good complex carbs no sugars!!!

 

[tan27]

So, I take out the carrots, granola bar and rice cakes, should I a eat a tuna sandwich, apple, lettuce... I need some help with food suggestions. I have done a search, but I'm not really finding anything????

 

[ErgoGal]

Rick Mendosa's site is the best I've found on the web wrt glycemic index. Here's the page with his lists - you may wanna check out the rest of his website too. Tons of info:

http://www.mendosa.com/gilists.htm

For fat loss I tend to stick with:
Fruits:
berries
apples
oranges
bananas
grapes

Veggies:
broccoli
cauliflower
asparagus
green peppers
onions
yams

For fat loss I tend to avoid:
Fruits:
melons
bananas

Veggies:
carrots
white taters

I steer clear of refined grain products altogether. Rice cakes and white breads are out out out. Granola is junk food. I think a Snickers bar would be a more viable alternative than granola (at least the Snickers bar has a few peanuts and less hi-fruc corn syrup than typical granola). Hi-GI carbs do have their place in post-workout nutrition and pre-contest carb-up, otherwise I just stay away from them. HTH.

-K

 

[FitFossil]

One other suggestion. Don't eat carbs all by themselves as in
Snack: 2 Rice cakes and carrots or a cucumber

Pure carbs spike your blood sugar too much. Then it will drop even lower than before you ate, leaving you tired, hungry, and craving more carbs. Always have some protein with carbs. That way the overall glycemic index stays lower. You'll feel full longer because it digests more slowly.

Sticking to low/mid glycemic index foods is a good thing. By keeping your blood sugar more stable, you'll have less cravings, hunger, and more energy. The only time you really want to spike is your post-workout meal.

I don't see any EFA's (essential fatty acids) in your diet. You DO need fats in your diet if you want to burn body fat. There has been a lot of discussion about "healthy fats" (omega-3 fats) on these boards if you search in the archives. I'd recommend supplementing with flaxseed oil or hemp oil like Udo's Choice oil.

 

[tan27]

Thanks a lot, every bit of information that I have gotten off this board has helped me soooooooooo much.

THANKS AGAIN