fitday diet - does it look ok?

[lols]

have started adding more carbs into my diet - this is how the day turned out..how should i tweak my ratios?

thanks

Calories Eaten Today
source grams cals %total
Total: 1114
Fat: 63 571 53%
Sat: 8 70 7%
Poly: 26 235 22%
Mono: 25 229 21%
Carbs: 57 163 15%
Fiber: 16 0 0%
Protein: 86 345 32%
Alcohol: 0 0 0%


Calorie Breakdown

Totals Cals= 1114 Fat=63 Carbs=57 Protein=86

[Mr.X]

what's your weight again?

[lols]

5"5 52kg

[Mr.X]

overall it looks good, but I would add about 5-10 more grams of fiber and about 10 more grams of fat just to start you off

Mr.X

[lols]

are the cals ok? if im increasing fat and fibre what should my total cal consumption be?

I checked it today and was alot more than yesterday. Is it ok to cycle cals? or will this lead to bf% increase?

thx

[jjfigure]

It's always a good idea to cycle calories; you should keep an eye on your weekly total, not daily totals.

What are your goals?

[lols]

although ive put on weight since last year - i dont mind staying this weight - if my bf% is decreased.
i measure from trying on my clothes.
so...to decrease bf%

[jjfigure]

I know you're pretty active, so you may want to consider increasing to 11xbodyweight (in lbs) - roughly 1250 kcals/day.

You could cycle this - say 1400 kcals 2xweek, 1250 3xweek, and 1100 2xweek.

[lols]

jj - i was thinking i might change my goals and try to add muscle instead of always trying to cut.
is it ok if the cals stay at that level? my carbs seem to range from 30-60gs per day, consisting of oats, low gi fruit, no sugar yogurt, sweet potato and beets.

does this look ok?

[jjfigure]

If you want to add muscle, you need to increase your calories. You just can't add muscle if you're in a negative energy balance.

Since you've been at a fairly low level of calories, I'd start out with a gradual increase to 12xbodyweight in lbs. You can keep adding calories weekly/biweekly, but you should be shooting for 14-16 cals/lb. of bodyweight which would give you slow muscle gain with minimal fat gain.

You might want to look at Mr. X's cyclical bulking plan; to modify it for women, you drop to 12-13 kcals/lb of bodyweight on low days and go to 15-16 kcals/lb of bodyweight on high days.