How much calorie will these foods count? Pls help me!?

Question

1 boiled egg, 3 pcs whole wheat bread, peanut butter, 600ml powdered ced tea, instant noodles, 2 apples.

I want to know eaxctly how much i'm having on calories. i don't seem to lose any weight even though i'm exercising and cutting off some food on my diet. I do not see any muscle gain either. i have been religiously concious abput the food i eat and i exercise 1 hr and 20mins everyday. Please help me!

Answer 1

if thats what you are planning to eat in a whole day - not enough!
find calorie/fitness calculator on the net, enter all your stats and it will tell you how many calories you need a day to maintain, take off 300-400cal off that number and thats how much you need to lose.
eat 5-6 small meals a day (eat every 2-3 hours)
5-8 servings of fruit and veggies a day
8 glasses of water
have complex carbs for breakfast - they give you energy
have lean meat (protein) for dinner - repairs muscle
cardio exercise 4-6 times a week for 30-50min, light weight training
dont consume foods that are made of white flour (white bread, cakes, past etc.), sugar loaded foods (cookies, icecream, candy etc) and nothing fried, oily.
ofcourse you can spoil yourself once in a while with a little treat:)