Hey I went on a diet/excercise plan but the problem is I can't find enough calories to fill my day
I'm 228 and 5'11 and here is my diet

Morning: Protien Shake (Nitrean) don't have time for breakfast, can hardly make class lol
Lunch: Chicken Salad, Turkey, or Egg Salad sandwich. Sometimes with brown rice.
Dinner: Grilled Chicken Breast with brown rice

And in between those meals I'll have an orange, maybe a slice of pineapple and sometimes a peanut butter sandwich on wheat.

there also might be a smoothie thrown in there some days (it's made right in front of me...just fruit and stuff no other crap)

that all totals about 940 calories...thats excluding the fruit

What I'm asking is does fruit have heavy nutritional value ...like an orange, pineapple, and some grapes? how many calories is that

and if not should I pick up another "meal" on the day, like a salad or something?

Have you read ths stickies? Lots of good info there.

And get some healthy fat in your diet. That will help with calories.

Hey I went on a diet/excercise plan but the problem is I can't find enough calories to fill my day
I'm 228 and 5'11 and here is my diet

Morning: Protien Shake (Nitrean) don't have time for breakfast, can hardly make class lol
Lunch: Chicken Salad, Turkey, or Egg Salad sandwich. Sometimes with brown rice.
Dinner: Grilled Chicken Breast with brown rice

And in between those meals I'll have an orange, maybe a slice of pineapple and sometimes a peanut butter sandwich on wheat.

there also might be a smoothie thrown in there some days (it's made right in front of me...just fruit and stuff no other crap)

that all totals about 940 calories...thats excluding the fruit

What I'm asking is does fruit have heavy nutritional value ...like an orange, pineapple, and some grapes? how many calories is that

and if not should I pick up another "meal" on the day, like a salad or something?


:confused: Let's see.....228 lbs and 940 calories. I say you'll be dead in a week. Beef it up brotha.

Are you asking us to pick food sources for you? How the heck do we know what you like to eat? :)

Healthy Shopping List (http://www.bodybuilding.com/fun/stella9.htm)

What's in the shake in the morning? Protein powder (how much?), water, and that's it?

I think you're slightly underestimating your intake, but there's still not enough there by a long shot for sustainable and optimal body recomposition results.

You can look up the nutritional info for fruit at calorieking.com (http://www.calorieking.com). It's hard to estimate serving sizes like "some grapes", but you're probably looking somewhere around 250 calories (all carbs) with the orange, pineapple, and grapes.

i got this advice:

2 tbs peanut butter = 210 Kcal

2 tbs Olive Oil=220 kcal

Oils are much easier to consume when in need of calories and they wont make you feel as full as whole foods.