Calories and me?

[Kuestone]

I am 156 pounds and 5 11. I am looking better I was 190. I have upper abs showing but this damn pouch of little fat on the lower stomach hiding the rest of the abs. I just wanna lower bmi a bit more.

I have been clean eating. Chicken breast, low carbs, some pasta on occasions. I have 220 g protein on average a day through food and shakes. I just ordered fish oil pills also.

I take in 1900 calories a day and I feel weak in the mornings.
I dont think I am taking in enough calories or am I?
Should I take in maybe 2300?
Anything else wrong with my fat loss plan.
O i eat 6 meals a day also.

I go to the gym 5 times a week and weight train for about an hour and then run high cardio for 20 min each time.

[ChinPieceDave667]

My question is, how long have you been on this diet and training routine? It sounds like you've been on this for some time. Your cals. are very low and I would up then to 2300 to start. But first my question.

[Kuestone]

I started this for about 2 months now. I am as low a weight I want to go. But i want more muscle and lower bmi. I talked to a trainer and she said i should run only 3 times a week and not so intense I was burning only muscle i guess.

[ChinPieceDave667]

you should not go by BMI. I'm about 6' and weigh 220 but I only have 13% body fat. BUT my BMI standards I'm obese. My doctor says I'm in good shape and that I'm fine. So BMI is for average people, not lifters.

Well if you want more muscle you have to eat more so start upping the cals slow maybe about 200 a week until you get to about 2500. After that see if your gaining any muscle, and yes cut down the running. If you are not gaining muscle you need to up the cals again. Read as much as you can here about diet and training, it could help you out.

[EricT]

I agree. My doctor wanted me to see a nutritionist to get my bmi, because of my poor appetite. I didn't go, because I figured such data would be a waste of my time, and they would just tell me I am overeating.

[Dr X]

Your 5'11" and 156lbs. My suggestion to you is

[Dr X]

Sorry, missed the key word.

BULK

[Jeff_Brodsky]

The mirror is the best way to judge your physique.. A camera is even better. BMI is crap the insurance companies use to weigh risk..

Can you list your daily meal plan.. ?

To start with.. you should cut running all together.

People tend to over do it with cardio by running, they think the more the better.. Running will make you look like a runner.

You can burn more calories with intense weight training than with cardio.

3 days of walking on an incline 1st thing in the morning for about 30-35 mins is all you need cardio wise

Post your meal plan so we can see exactly what your nutrition looks like

Jeff B

[Kuestone]

Heres my diet.

breakfast 8 am- 1/2 cup oatmeal, 1 20g whey protein shake 300 cal, 30 g protein

snack at 10 am- bannana, no idea

lunch 12 pm - 3 chicken breasts and salad, 500 calories, 90 grams protein

snack - apple

dinner - random around 500 calories and a 50g whey shake

gym-

snack- 50 g whey shake

Total, 1900-2200 calories a day, 210-230 g protein a day.

I started 4 times a week, 20 -30 min uphill fast pace walk cardio.

[randome]

I think your seriously lacking in the calories dept....
i'm eating 2700 Cal and i only weigh 125 lbs at he moment (gained 5lbs in 2 weeks hehe)

I think you could add some more carbs and stuff like some rice and bread
or just about anything if you don't have a high bf %
I've always pretty much eaten healthy and have always had like 8% bf so i'm still eating healthy but more of it ... and of course i eat ice cream or pizza every now and then.