Increasing Caloric Intake

[rachel132]

Cathe and educated crowd,

I am really working on my eating habits. I have completely cut out alcohol which is new for me and I'm trying to eat healthy. I can't seem to get the correct percentages. I thought the correct ration was about 30% protein, 55% carbs and 15% percent fats. I'm eating these portions, but I'm always under in calories which I am aiming for 2,000 per day. I'm coming in around 1,200. I work out an average of 5 times a week averaging 30 min. carido a day and 1 hour weight training per day. After hearing people say its important to keep up the calories, I'm finding it hard to bump up the calories without bumping up the fats and protien. I'm aiming for 30 grams of fat and 50 grams of protien. Are my portions off? Should I drink high calorie low fat shakes?

 

[Calico]

I am by no means an expert, nor am I Cathe, but with all the weights that you are doing I think you need to up your protein. The ratio is something like .5 grams to 2 grams of protein per pound of body weight, per another site I visit. Try to stay around 1 gram of protein per pound of body weight, that is a nice round number to work with. Eat more fruits and veggies also to up your calories. Eat lots of chicken, lean beef, salmon, tuna, protein shakes, beans, and even peanut butter to increase your protein. Are you giving your muscles a break between workouts? An hour a day seems much for weight training but of course I am not an expert in that area.

Hope I have helped some.

 

[kathryn]

A different opinion.
I recommend what the American Dietetic Association suggests: approximately 60-65% carbohydrates, 15-20% protein, and around 20% good fats (from vegetable, nut and grain sources, as well as a source of omega fatty acids).

How many meals do you eat? By eating 5-6 times a day, it will be easier to get more calories.

 

[susanz]

I too am finally upping my calories. I've read a VERY insight book called BodyFueling by Robin Landis. She gives a lot of tips in how to increase calories properly. I'm still having a lil' hard time. I was eating only about 1200 and am now somewhere between 1700 and 2000. I eat at least 6 times a day, about every 3 hours. I eat about 60% carbs, 30% protein and 10% fats. It is important to watch fats but a lot of carbs are low in fats. I eat without adding any butter or certain oils to my foods. I will use fat free spreads or mayo. I have whole wheat breads, whole grain cereals, bagels, potatoes, rice, some pasta, yogurts, lean meat choices, fruits & veges. I do not eat "bars" or drink shakes. I go to www.fitday.com which helps keep track of calories,carbs,fats,proteins. It's free and it really helps! Susan

 

[rachel132]

Thanks for the suggestions. I'm not sure I understand the eat 1 gram per pound of body fat. I'm 5'6" at 130 lbs. ... that would mean 130 grams of fat per day? I must be misunderstanding. I didn't think I was overworking the weightlifting. My normal routine is 1 CTX cardio and one PS or SH. But, I just bought the Intensity Series and the PowerMax, BodyMax, MIS disc. Plus, I noticed the rotation forum and that Cathe will be putting rotations up and I think I will just follow that and see how it works.

 

[StepEdith]

I 2nd the book by Robin Landis "Body Fueling" excellent book and she has a really good website too.


Edith

 

[wutherhi]

You might also check into physiquetransformation.com. They have some interesting information.

 

[Stebby]

Rachel, the 1 gram per pound of body weight (not body fat) applies to protein, not fat ... so that recommendation is actually to eat 1 gram of PROTEIN per pound of body weight.

Some people say that this is a little high unless you are doing extremely intense strength training, and it might be more realistic to aim for .75 gram of protein per pound of body weight.