Am i getting enough calories? or just missing nutrients?

[Hanuman]

hello ive calculated my daily calorie intake to be 2450 calories a day to maintain my weight (im 20 yrs old 5ft 11.6 76-77 kg) with some light exercise i have a fairly strict eating regime that follows the pattern of slizzardmans post in perfect workoout nutrition 2013. i think my diet is pretty balanced i balance my macros well or try to but i keep getting random cravings for foods sometimes pizza bread or sometimes just crap in general. i also eat walden farms calories free sauces which contain sucralose which ive heard can increase  ur craving for suagry foods, something im not normally attracted too ill include a sample of my eating plan i also usually have about 80 extra calories on strength days

Wednesday Nov 27, 2013

Breakfast

Carb:76.6g Fat:16.3g Pro:21g Cal:532

Brekkie

284g

532 cal

 

Bananas

118.0g

105 cal

A

Oat So Simple Original

81.0g

294 cal

C

Egg, Whole - Cooked, Hard-boiled

85.0g

133 cal

B-

Calcium Magnesium+d3

100.0g

0 cal

 

Lunch

Carb:68.7g Fat:3.1g Pro:30.6g Cal:428

Pre Workout 1

281g

428 cal

 

Turkey, Fryer-roasters, Breast Meat Only - Cooked, Roasted

75.0g

101 cal

A-

Rice - Basmati, Brown, Dry

75.0g

265 cal

 

Oranges

131.0g

62 cal

A

Dinner

Carb:97.3g Fat:3.8g Pro:103.6g Cal:825

post workout 1

450g

395 cal

 

Turkey, Fryer-roasters, Breast Meat Only - Cooked, Roasted

100.0g

135 cal

A-

Potato, Baked, Flesh And Skin - Without Salt

350.0g

260 cal

A

Post workout 2

306g

215 cal

 

Turkey, Fryer-roasters, Breast Meat Only - Cooked, Roasted

100.0g

135 cal

A-

Broccoli - Cooked, Boiled, Drained, Without Salt

78.0g

27 cal

A

Carrots

128.0g

53 cal

A

post workout 3

306g

215 cal

 

Turkey, Fryer-roasters, Breast Meat Only - Cooked, Roasted

100.0g

135 cal

A-

Broccoli - Cooked, Boiled, Drained, Without Salt

78.0g

27 cal

A

Carrots

128.0g

53 cal

A

Snack

Carb:42.6g Fat:2.4g Pro:28g Cal:313

Dinner 1

135g

313 cal

 

Turkey, Fryer-roasters, Breast Meat Only - Cooked, Roasted

75.0g

101 cal

A-

Rice - Basmati, Brown, Dry

60.0g

212 cal

 

Other

Carb:18.6g Fat:34.8g Pro:11.6g Cal:394

Organics Organic Sunflower Seed Butter - Smooth

70.0g

394 cal

C-

Daily Total

Carbs:303.8g Fat:60.4g Protein:194.8g Calories:2,491

[Jason Dupree]

Very solid! How did you calculate calories? It definitely looks in the ballpark.

As long as you vary and don't eat turkey every meal every day, this is very good. You seem to understand nutrition well enough, now maybe its time to stop asking others and start listening to your body!

[Hanuman]

I use calorie count .com I find the layout and general usefulness of that site far superior bro my fitness pal I also used scoobys workshop which is very precise if u know ur bf% but I dunno his calculator will basically always tell u to eat chicken breast lol

Edited December 9, 2013 by Hanuman

[Hanuman]

I should also post my exercise regime I suppose which basically consists of a 3 day cycle of Sprint day, strength day (mostly foundation integrated with some other btgb strength work), then a day where I do some light rock climbing followed by more foundation and handstand work. Fourth day is rest

[Kevin Conley]

If I sound rude, I absolutely do not mean to. I can't help the fact that I can't give tone, but did my best.

 

?? Where are all the vegetables???????  That to me, looks unbelievably limited.

 

I eat (in 1 day):

Largely protein sources- tuna, salmon, chicken (and alternate sardines, 2% fat Greek yogurt)

Fruit- apples, oranges, froz blueberries (alternating pears, pommegrante, froz strawberries, etc.)

Vegetables- I eat MANY different of the following everyday: at least 2 types of lettuce (but 4-6 are in my fridge), beets, brussel sprouts, broccoli, zuccini, varied colored bell peppers, eggplant, radish, mushroom, tomatos, spagetti squash, and many more.

I think you get the point.

 

For maintaining weight, if you are not losing weight then good~. However, the cravings might be because your diet is limited or bored. However, I only have 1 days meal plan, so I really could be talking out of my anus.

 

Currently I am cutting, and almost to a 6pack (w00t), but when I am eating normally (i.e. not cutting calories) my weight has always tended to be super, super consistent.  I eat chocolate everyday and drink wine often, and also eat junk every once and a while (I just love non-junk food though fortunately). My point is, I don't think cravings are necessarily a cry for more needed calories, but more of a sudden desire for some other delicious food.

 

Eat up!!!

[Mikkel Ravn]

No offense, but I get bored just looking at that meal plan. I really hope that you're able to shake it up a lot of the time. There's a bit more to life than turkey and rice. As Prometheus says, get some variation in there, that should reduce the cravings. And unless you're fat, it's ok to give in to the cravings once in a while. I sometimes go pretty nuts post workout :-)

[Hanuman]

Thx fir the feedback guys I do include peppers and mushrooms but on that particular day just couldn't be bothered I also tend to eat pasta some days and I switch between venison liver Turkey and rabbit although rabbit . Just love bought like 7 kilos the other xD. But I do think ur right I should probably try to break in more veggies and mix it up a bit more. Yesterday for example I got a craving for sausage rolls bacon, Sausages and gingerbread, ended up eating 6000 calories lol. My bf% is between 4-9% most of the time but I did previously weigh about 10 kilos more just cos I love ta eat I think though similarmy I don't normally crave ju k food just normal people food

[DiTi]

yes ur getting enought calories good good

[Hanuman]

one further question i wanted to ask for a general opinion was whether my exercise regime i posted above is classed as light or moderate exercise as these guidelines are very loosley defined on calorie websites etc

[Hanuman]

assuming a strength day where i would  add in like an extra 70g of carbs and if my exercise is counted as moderate level my day would look more like this

Breakfast

Carb:76.6g Fat:16.3g Pro:21g Cal:532

 

Brekkie 284g 532 cal   Bananas 118.0g 105 cal A Oat So Simple Original 81.0g 294 cal C Egg, Whole - Cooked, Hard-boiled 85.0g 133 cal B-

Lunch

Carb:139g Fat:3.6g Pro:38.7g Cal:725

 

Pre Workout 1 281g 428 cal   Turkey, Fryer-roasters, Breast Meat Only - Cooked, Roasted 75.0g 101 cal A- Rice - Basmati, Brown, Dry 75.0g 265 cal   Oranges 131.0g 62 cal A mid workout 400g 297 cal   Potato, Baked, Flesh And Skin - Without Salt 400.0g 297 cal A

Dinner

Carb:129.5g Fat:3.7g Pro:45g Cal:711

 

post workout 1 450g 395 cal   Turkey, Fryer-roasters, Breast Meat Only - Cooked, Roasted 100.0g 135 cal A- Potato, Baked, Flesh And Skin - Without Salt 350.0g 260 cal A post workout 2 214g 316 cal   Organic Brown Rice Pasta Fusilli - Pasta 75.0g 263 cal B+ Broccoli - Cooked, Boiled, Drained, Without Salt 78.0g 27 cal A Carrots 61.0g 25 cal A

Snack

Carb:54g Fat:3g Pro:38g Cal:399

 

dinner 2 299g 399 cal   Turkey, Fryer-roasters, Breast Meat Only - Cooked, Roasted 100.0g 135 cal A- Rice - Basmati, Brown, Dry 60.0g 212 cal   Broccoli - Cooked, Boiled, Drained, Without Salt 78.0g 27 cal A Carrots 61.0g 25 cal A

Other

Carb:18.6g Fat:35.5g Pro:41.7g Cal:529

 

meat and fat 170g 529 cal   Turkey, Fryer-roasters, Breast Meat Only - Cooked, Roasted 100.0g 135 cal A- Organics Organic Sunflower Seed Butter - Smooth 70.0g 394 cal C-

Daily Total

Carbs:417.7g Fat:62.1g Protein:184.4g Calories:2,895

 

 

 

and yes i would look to add in more of a mix of vegggies for fibre antioxidants etc 

 

i find this both very interesting and time consuming so all feedback is much appreciated as it helps me advance my own somewhat limited understanding of nutrition

thx guys