How can I eat more than 1200 calories a day

[eazerad]

So, I need help figuring something out and need fellow member advice.

I am 5''7 140 lbs, with 17.4 percent body fat.

My goal is to add 10 lbs of lean muscle (150 lbs), and reduce my body fat from 17.4 to 16 percent. I am having a hard time increasing my muscle mass and to reduce my body fat percentage. My body fat has remained stagnant at 17 percent in variant degrees for the last 6 months. I change workouts every three months. My muscles are more defined, but I am not increasing my muscle mass due to the lack of caloric intake.

I eat healthy, train 5 days a week (75 mins every morning) and never eat junk food. According to the algorithm I am supposed to be eating (according to my height and age) 2,312 calories a day just to maintain my weight and muscle mass. Yet, I have a REALLY hard time eating more than 1300 calories according to ''My FitnessPal'' application.

My goals are set at :

2200 cal / day
330 g carbs
138 g of protein
37 g of fat

On a typical day, I eat the following:
Breakfast (38g carbs, 5 g fat, 24g protein) - about 8:30 am

1 whole egg, mixed with 4.2 oz of egg whites
1 slice of pumpernickel bread
1 cup of fresh blueberries

9:30 snack
1 x protein shake with 1 cup of mangoes, blueberries, 1 banana , in 1.5 cups of almond milk. 195 cals


10 am snack: pistachios (1/2 cup) 170 calories

snack and Lunch (30g carbs, 10g fat, 70g protein)
Protein bar (premier protein)
Tuna salad (1 can white flaked in water, 1 tomato)

Dinner (8g carbs, 2g fat, 34 g protein)
salmon 6 oz mixed with Roasted red pepper with fresh roasted asparagus


all this gives me a total of 1390 calories and I am STUFFED !!!!
I tried eating almonds as snacks, since they are full of calories, but I see my body fat increase when I eat almonds.

If my app incorrect, I am in a caloric deficit of 900 calories per day ! If this were accurate, I would be skin and bones. At this point, I have no idea what to think and am looking for suggestions. Is the app totally off in terms of caloric intake....or do i need to find alternative foods to increase my intake.....I can't imagine eating more as after the list mentioned above, i am completely full and feel heavy and bloated.

I was thinking of possibly trying weight gainer shakes, but I don't want to end up with a belly, which is what i suspect will happen. What do you guys think....

I would greatly appreciate suggestions !

Thanks Guys !

[hero]

this seems very hard 2200 cal/day with your weight.i think you must complately change the program

[isaac]

If you can handle 1200 a day and aren't suffering too badly in the gym then why the hell not. It may catch up to you and you'll probably feel the need to binge after a while but if you can control yourself than yea go for it.

[jbeam2496]

Based on your height and weight i would say you are a hard gainer. I know it is frustrating when you see other guys work out for a short while and pack on a lot of muscle while you spend all day at the gym and see only a marginal increase. Unfortunately this is how you are genetically designed so it will take you longer to achieve your goals. That said, if you are having trouble reaching your caloric goal for the day, one thing you can try is drink milk. Have you ever heard of GOMAD (gallon of milk a day). One thing that a lot of guys do when they are trying to bulk up is do just that, drink lots and lots of milk. A glass of whole milk has about 150 cal so in your case you would need to drink about 6 glasses during the day to make up for the 900 cal you are missing. If you have a glass of milk with each of your meals that's 5 glasses there. You can then maybe have a glass in a water bottle that you can sip on throughout the day. Hope this helps.

[frankquinn85]

A right place to begin is a low-calorie diet plan that gives around 500 calories short of what you require in multi day, which may enable you to lose around a 1/2 pound to 1 pound for every week. For a few, this would be a 1,200-calorie diet plan. But the question is that How can you eat more than 1200 calories a day? Don't worry I am here to help you. According to SpineMD and many other famous specialist suggest the following menu for a day:

Breakfast
2 slices of fresh mango
1 hardboiled egg
1/2 of a whole-wheat bagel or 1/2 cup of unsweetened oatmeal

Lunch
2 cups of salad with avocado, carrots, tomato, and leafy greens with flavored balsamic vinegar as the dressing
1/2 cup of black bean soup
1/4 cup of unsweetened Greek yogurt that you can add to the soup
1 corn tortilla

Dinner
1-2 cups of steamed broccoli or kale, seasoned with Asian mustard and rice vinegar
3 ounces of wild salmon
1/2 cup of miso soup
3/4 cup of brown rice

Snacks
Enjoy these throughout the day:

1/2 of a baked apple with 1/2 teaspoon of sugar and cinnamon
1/2 cup of blueberries or raspberries
1/4 ounce of walnuts
1ounce of low-fat cheese
2 cups of popcorn

[Shack123]

I think you can do it if you are a person who loves sport and have time for it. Also, you should change your diet and add some products that have nutrients.

[alexdaniels]

too many calories