Hello, I am totaling my food journal and am not sure if I am getting enough calories? Please weigh in (sorry for the bad pun)

A background, I am Male, 21 years old, 245lbs. I am working out 4-6 times a week, more often 5/6 times. Currently I am doing weight lifting, but do cardio 3 times a week. I am taking Fiber supplements, a multiviatmin, and also Flaxseed supplement.

Breakfast- 8:30 am
Oatmeal- portioned out for 1 serving size 130 calories

Snack- 10:15-

Lite 85 mixed berry yogurt- 80 calories

Lunch- 12 pm

1 4.5 oz grilled skinless chicken breast- est 110 calories, with Broccoli - 30 calories, and wheat pasta- est 170 calories, mixed together and served with FF Italian dressing- 15 calories Total- 410

Snack 3 Pm-

Popcorn- Redenbachers portioned sized with 94% FF Butter- 100 calories verfied on box

Dinner- (Late because I was at the gym then grocery shopping)

2 slices- Whole Grain Bread- 200 calories
Turkey- 100 calories
Mustard- 20 calories based on amount
2 pickles- 30 calories

Salad with FF Italian Dressing- Salad includes Celery, Carrots, red peppers. (Dont know calorie count but est. it around 70?)

Jello Snack- 60 calories

460

Drinks-

1 12 oz glass of Skim Milk- 135 calories
Water- 128+ Oz.


So total calories- 1315.



This is a typical day for me, I was at the gym for 2 hours lifting weights, no cardio, sleep obtained was 7.5 hours. I know that I should try to cut down on the sodium intake inside the foods I eat. Any suggestions?

As a guy you probably want to keep your calories above 1800 so your body doesnt go into starvation mode. Females its 1200.

For a young guy who's working out all the time, I'd say you're a little low on calories. A couple suggestion (I am not a dietician or doctor): add some protein (nuts, cottage cheese, whatever) to your breakfast and maybe some fruit. Throw in another piece of fruit somewhere during the day. Add some beans to your salad. Hope this helps.

Yes, you definitely need to eat about 1800 calories for the amount of exercise you are getting. Add in some extra protein. Nuts, hard boiled eggs, milk, etc.

I have since added in some addition protein, via a protein shake. It is 130 calories, and with added Skim milk comes to around an extra 220 calories. This also may be a twice a day thing on the weekends for extra protein.

check out sites like Free Diet Plans at SparkPeople -- if you enter in your current info - it will give yoo a pretty good guideline as to what you should be eating... calories wise that is

There are no magic numbers when it comes to caloric intake that you must stay above or below in order to lose weight and stay out of starvation mode.

There are ways to get a good estimate of your individual caloric needs (and chances are it won't be 1200 or 1800 - few people's are). The most commonly used formula is the Harris Benedict equation, and there is also the Miftlen-St. Joer equation.

google harris benedict equation

I was talking about minimum calorie intake, not what the person needs, and its generally said 1200 for girls 1500 for men. Some vary and are lower, but its better to be safe than sorry. What a person uses for the day is what the formula, so long as you are over the minimum amount and under the BMI then you will loose weight, how much you are under on is determines how much you will loose.

Ok, my BMR is 2334 calories, with the Harris Formula it is increased to 3600 calories with moderate activity. I am eating every three or so hours, albeit smaller snack, (Yogurt, Banana, etc.) I don't see how I could increase my calories any higher then 2000 with my current food selection. Also, I assume this could be part of my plateau I have hit? I have lost 20 pounds in just under two months, and lost a couple of inches off of my stomach and arms. Thanks for all the replies.