Since I have been using fitday.com ive found that i havent been getting that close to the calroies i need for a day.... for a minimal caloric deficit. I try to eat 5 to 6 small meals a day... sometimes i graze... but im always short. By the time i hit 5 more hours till bedtime Im about 1000 cals short... i believe.


Heres a common day...

12:00pm oatmeal 1 cup, apple
3:00 chicken breast, yams
6:00 chicken breast, rice
9:00 whey shake, graze on something
12:00 cottage cheese 1cup, some type of fruit
3:00 am fish

everything pretty much portion size.
sometimes i have twice the amount of whey shake.

i mean somtimes i dont even get that much... sometimes i dont have time to get a meal in within 4 hours of the previous.

how can i help my situation?

Toss in some fats. Fats are pretty easy calories, especially with olive/flax oils, nuts like cashews, almonds, walnuts, and peanuts, and nut butters. 1 tbsp of olive oil is like 120-130 cals. 1oz of nuts like 150-180 cals.
You can search for nutritional values with this site http://www.nal.usda.gov/fnic/foodcomp/search/

even if i get some with my chicken breasts... sometimes they have fats... sats and unsat.... i also cook with canola oil.

ill try and stock up on some cashews and peanut butter (regular)... thanks man.

my fitday.com report already says that my second primary source of calrories comes from fats... second to protein of course. im trying to work up the carbs now.

Have you tried almonds and/or almond butter? Supposedly, a bit better than peanut butter. I eat 6 almonds with breakfast.