calorie intake

[benzene]

im not sure how it all works just yet being on a diet but ive found that i cant consume goal calories a day. ive been eating healthier fat free steaks lean chicken salads no pop just water and apple juice stuff like that any help would be greatly appreciated

im 5'9 197 pounds and i was 206 before i started eating better a week ago

[cassiegose]

What are you goal calories?

[benzene]

well this website is telling me to eat 2300 calories

[cassiegose]

What are you goals?

[benzene]

goals are to get rid of some fat on and muffin tops ive changed eating habits i've completely stopped drinking pop fast foods and ive switched to skim milk only i eat skinless/boneless chicken breast, top round beef, whole grain rice, whole wheat bread, whole wheat bagels, broccolli, ice burg lettuce and cucucumber salads, whole wheat spahgetti with low calorie sauce and extra lean ground beef, all bran cereal, instant oatmeal, bannanas, strawberrys, egg whites in cartons, all natural peanut butter on toast if i have it is this good food to be eating to lose fat ive only been trying it for a week or so now i just went and got a membership at the ymca the other day so i plan on finding a good workout to best lose fat

here are eating habits may vary sometimes

breakfeast
-1 cup all bran cereal with half cup skim milk and 1 cup orangejuice or
-instant oatmeal with bananna and 1 cup orange juice or half cup skim milk or
-1 large egg mostly white on a whole wheat bagel slice of tomatoe

snack (maybe if hungry)
yogurt,granola bar,

lunch
-tuna on a whole wheat bagel or bread slice of tomato
-turkey breast slices on a whole wheat bagel or bread slice of tomato and some mustard

snack (maybe if hungry)
yogurt,granola bar

dinner
-1 skinless boneless chicken breast with whole grain rice or ice burg and cucumber salad
-1 pork loin with broccolli or carrots
-top round beef with broccolli, carrots , or rice
-whole wheat spahgetti with extra lean ground beef and low calorie sauce

[benzene]

is this what i should be eating? anyone? please i really would like some help. would someone like to see a few pictures to see what i look like or something if that would give you a better idea of what i should be doing?

[benzene]

lol last 2 posts were posted at the exact same time but 3 days difference 21:50

[fitoverforty]

I see a few things that you could try to improve on:
*instead of "instant oatmeal" (full of preservatives and sugars) just eat the regular rolled oats (come in a big container) - you can sweeten it with a bit of fruit or cinnamon, or a packet of stevia sweetener.
*Granola bars are also full of sugar and preservatives. Try to find a healthier snack with some protein like LF string cheese, or FF cottage cheese
snacks like mixed nuts are good (almonds, pistachios, etc.)
*Iceburg lettuce is good, but if you can replace it with a dark leafy greens like fresh spinach, or romaine you would get more nutrients and vitamins out of it.

Those are just a few ideas - just try to be aware of what is in the foods you eat - read the labels. Try to incorporate as much natural, unprocessed foods as you can.

It looks like you are making some really healthy changes and are trying hard to eat healthier - that's good! Keep it up!

[cassiegose]

Sorry for the delay in responding.

Here are a few suggestions:

breakfeast
-1 cup all bran cereal with half cup skim milk and 1 egg w/ 3 whites
-old fashioned rolled oats, bananna, 1 egg w/ 3 whites, half cup skim milk or
-1 large egg mostly white on a whole wheat bagel slice of tomatoe

snack (eaten 2-3 hours after lunch)
4 ounces lean meat or 2 low fat cheese sticks, 15-22 almonds,fruit


lunch
-tuna on a whole wheat bagel or bread slice of tomato
-turkey breast slices on a whole wheat bagel or bread slice of tomato and some mustard

snack (eaten 2-3 hours after lunch)
4 ounces lean meat or low fat cheese (if you didn't have the cheese earlier), 15-22 almonds, veggies

dinner
-1 skinless boneless chicken breast with whole grain rice or ice burg and cucumber salad
-1 pork loin with broccolli or carrots
-top round beef with broccolli, carrots , or rice
-whole wheat spahgetti with extra lean ground beef and low calorie sauce

[benzene]

thank you ladies now what kind of exercises or routines should i incorporate into diet i was thinking mostly cardio like eliptical and i love stationary bikes and maybe some benchpressing, curls, shoulder press and lat pull downs

btw thank you for all the help!!!

[knewell]

Hi, you must perform a needs assessment first and put yourself in a relative caloric deficit long term. Use biofeedback cues to see if you are on the right track. Also, if you want the body you mention, think oxygen debt! Not cardio! Cardio will lead to efficient fat burning and storing, you don't want an adapted body! -Kyle

[benzene]

a need assesment is that a personal trainer or seeing a nutritionist?

[benzene]

and a bio feedback would that be done at some sort of gym or a doctor if it is what i think it is

or i do have a scale that i enter age height and it measures weight and tells me fat water and muscle % im not sure how accurate it is tho would this be sufficient?

[benzene]

anybody wanna reply this will be last question