Re: Let\'s talk just calories
 

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read the 7 habits article in the faq...protein and veggies at every meal...carbs at breakfast and around workout...go from there...but you gotta eat...

seems the more i read and hear from a couple of trainers it seems like one thing that prevents people from losing fat is that they just don't eat enough calories...

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Its clear I [censored] up yesterday with my 1490 calories plus 300-calorie cardio. I won't be doing that again, and although today is my "no-workout" day, I'm inching up on 2000 calories, and will be adding veggies and fruits next time I go shopping. I might also continue to post in this thread as my own log, as I've seen others do.

Saturday\'s Nutrition Log
 

Today, a non-workout day, I went a little carb heavy, but I did raise my overall calories to just under 2000, and jacked my protein almost up to 200. I went out and got some strawberries, raspberries, and bananas, as well as some yogurt. So here's today...

9 AM – 1 biscuit (180 cal, 9g fat, 21g carb, 4g protein), 1 GNC Whey/Casein shake (150 cal, 5g fat, 7g carb, 20g protein)
12 noon - 1 chicken breast grilled (110 calories, 1g fat, 0g carb, 23g protein), ½ cup 1% lowfat cottage cheese (90 calories, 1.5g fat, 5g carb, 12g protein)
3 PM – 1 Lean Body Protein Shake (330 calories, 8g fat, 24g carb, 40g protein)
4 PM – Water with Crystal Light (5 calories, 0 fat, 6g carb, 0 protein), Toasted Ritz Chips (130 calories, 6g fat, 19g carb, 2g protein)
7 PM – Chike Nutrition Shake (170 Calories, 3g fat, 9g carb, 28g protein), 4 3-cheese Bagel Bites (200 calories, 6g fat, 29g carbs, 8g protein)
8:45 PM – 1 6 oz. cup Old Home Raspberry nonfat yogurt (100 calories, 0 fat, 20g carb, 6g protein), 5 whole medium strawberries (20 calories, 0 fat, 5g carb, 0 protein)
10:30 PM – 1 cup 1% cottage cheese (180 calories, 3g fat, 10g carb, 24g protein), 1 Uncrustables PBJ (210 calories, 9g fat, 25g carbs, 6g protein)
11 PM – 1 GNC Whey/Casein shake (150 cal, 5g fat, 7g carb, 20g protein)
Totals through 11 PM: 1925 calories, 56.5g fat, 187g carb, 193g protein

And bedtime is about 1230 AM, which is going to give me about 7 good hours of sleep, getting up at 8 AM to do the same 45 minute cardio I did on Friday.

Re: Saturday\'s Nutrition Log
 

Dude eat some fruits and vegetables at every meal and you'll have no trouble getting to 2000 calories/day healthfully

Re: Saturday\'s Nutrition Log
 

Yeah, like most of the people in this thread, I advocate eating 2000 calories/day spread out over 4-6 meals that are hopefully moderate-high in protein and complex carbohydrates.

Having one cheat day per week of 2600-2800 calories might be a good psychological thing to help you out as well, and you won't have negative effects since that's right around BMR if you're working out every other day.