First Timer looking for help on what and how...

[ancora23]

Geez, I tried to eat as much as I could... and this is what happened... I would have expected much more.
Anyhow, today i ate:

1965 Kcal
Carb 160g 32%
Fat 96g 44%
Protein 119g 24%

Though i didn't eat based on calories or fats or anything, I just ate what I would normally eat, just a bit more.

But from wha I understand I should be eating 3 times more than that :-/

 

[tbonexl]

Atleast you located the problem...

 

[clman8585]

Very true. Alot of people think they are eating waaay more protein than they actually are until they take the time to actually count it


Edit: dont count shakes either

 

[ancora23]

Correction...

I ate this...

Carbs 224g 32%
Fat 142g 46%
Proteins 151g 22%
2855 Kcal

 

[Megatron28]

Correction...

I ate this...

Carbs 224g 32%
Fat 142g 46%
Proteins 151g 22%
2855 Kcal

So how much do your normally eat since you were going out of your way to eat a lot today? But hopefully you can see that tracking what you eat helps a lot. It really is a key.

You need to eat less fat by the way. You should be eating fewer grams of fat than you do grams of protein. There are a lot of approaches out there but a simple one that you might want to try is:

1.0-1.5g Protein for each pound of body weight.
0.4g of Fat for each pound of body weight.
The rest of your calories from carbs to reach your TDEE target.

I am not saying this is perfect but it should get you in the ball park.

So if you weigh 140 lbs eat about 140-210g of protein and about 56g of fat. The rest from carbs. I