You are having a fairly low calorie, high carb breakfast.
What works for most on IP is to have a mixed breakfast, higher in calories.
This would mean approx 25g of protein, 50g of carbs and 15g of fat.
You could find a pre-made protein mix that might come close or you could get really creative with using milk or yoghurt as a base, adding fruit and/or vegetables and some fat source like a tablespoon of peanutbutter or coconut oil. That's going to come out to about 400 to 500 calories.
With your other meals, not knowing your size or bodyfat, that might be too many calories. You would then look at making half that breakfast OR adjusting your dinner portion.
Is your goal to maintain your current scale weight? Calories in/calories out is a good place to start, based on weight/height and body fat or estimated body fat. Try it for two weeks then re-evaluate. Are you familiar with those kinds of calculators?
194.4/120 started IP 11.2.11, P4 117.3-120.3, officially from Aug 2012 to Jan 2013
home scale: 114 to 126, 19% to 30%BF
2014 reset: Ja22: 124.2/27.1%; Ja29: 121/25.9%; Fe5: 119.6/25.3%; p2...Fe12: 117.5/24.5%; p3...Fe19: 116.8/24.1%; p4...117.8/24.5%
Goal #1: correct sucralose deficiency
(minimize sugar cravings)
Goal #2: lower the bodyfat to reflect time spent at the gym
Last edited by infoplease : 02-17-2014 at 06:44 PM.