Eating back too much calories. Tips?

[irishamerican4christ]

Hey
I keep maintaining around 147-145 and my goal is 135 for now.

I really want to strengthen and trim out.

But I eat soo much. On 2k calories today.

I really crave the energy.

I walked 8k steps thinking id stop at 1500 calories. But the hungry pangs show up.k didn't meal plan . I just winged it.

I did not meet protein goals I think....
It's carbs mixed in . Leftover take out so perhaps I ate more than I think.
.

What can I do for diet to help make this better? I feel off. Like I need more.

I think I'll increase salads and protein. ?

I just want my body well fueled and feeling really good in the deficit.

I want to add
strength training days 3x / week + 5k steps
6-8k steps on non strength days

1 hr of Biking on free days with 1650 -1700 calories max

Just feeling like the calories is still low.

 

[jamsie]

@irishamerican4christ Eat more protein

 

[gmarch23]

@irishamerican4christ Protein tends to keep you fuller for longer, so increase that if you can.

 

[csh97]

@irishamerican4christ If you’re routinely overeating with no meal plan, you should see an RD and get a plan together.

 

[can_belle]

@irishamerican4christ Okay so are you saying your deficit is 1500 but you’re eating 2000 and you are having trouble sticking to 1500? You also said you don’t plan your meals and you don’t meet your protein goals.

It’s going to be super hard to stick to a 500 calorie deficit without any planning. If you’re still hungry eating 1500 calories there are things you can try. Eating more protein, eating 20-25g of fibre, eating higher volume foods (more veggies), playing around with meal timing, make sure you’re drinking enough water. You can also try increasing your activity but this may make you more hungry.

 

[sweetkf]

@can_belle Exactly. OP has the answers. Just needs to make the right plans and stick to it.

 

[photon]

@irishamerican4christ If you are used to eating X amount of calories, it's going to take time for your body to adjust to less. What is your height, weight, and age? Have you put these into a TDEE calculator?

 

[sweetkf]

@irishamerican4christ It sounds like you know what to do, you just need to do it. Eating the right foods (whole and healthy foods) helps stave away hunger and high intensity work does as well.

Lately I’m struggling to eat enough but consistently hit my protein without fail. I’m not lifting all this heavy shit to not make gains