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Confused re calorie intake

svetly Posts: 5 Joined: 2009/05/23	2009/05/23, 08:02 PM Hi all - just joined and have been reading through the articles in the forum but I'm still confused about something - the calorie intake for losing weight. :( At present my calorie intake is about 1700 cals per day, split into 3 main meals 500 cal each + 2 snack in between each 100 cals. This was working for me until I lost weight and now I want to build lean muscles and keep losing at the same time until I reach my ideal weight. I go to the gym 3 times a week - I do one body pump class + 2 training sessions (I have a question about that as well but that's in another topic). SO - my question is - after completing my profile, the calculator says I should get about 3000 cals a day which is much more than what I've been eating - do I go for it, considering my training routine would be different (I have set it on 2 a week training since I still want to keep the body pump class cause I'm enjoying it? Do I go with what the calculator says or do I keep my current calorie intake or do I re-calculate it as I've seen somewhere on this forum (can't remember the thread name). Thanks in advance!
returnofplex Posts: 801 Joined: 2007/10/26	2009/05/25, 02:17 PM Don't trust the calculator, 3000 is way too much for you. Building appreciable muscle and losing fat at the same time is nearly impossible do. Since you've already lost weight, maybe try upping your calories by a couple hundred(preferably from protein) from where you're at and see what happens. Could also be that with all your calorie burning activity, you're not getting enough calories.
svetly Posts: 5 Joined: 2009/05/23	2009/05/25, 07:08 PM Thank you very much for your reply. What is your suggestion regarding the Carb/Protein/Fat breakdown? The current suggestion is: Protein - 191 g Carbohydrates - 478 g Fats - 36 g I will try up the calories to 1900 as suggested by you but I'm not sure about the ratio of the content?
returnofplex Posts: 801 Joined: 2007/10/26	2009/05/26, 09:15 PM try this: protein 950 calories carbs 570 calories fats 380 calories That's a 50/30/20 split. It doesn't have to be exact, just reasonably close.
svetly Posts: 5 Joined: 2009/05/23	2009/05/27, 01:30 PM Thank you but how do I calculate the calorific value of each of them?
Carivan Posts: 8,542 Joined: 2002/01/20	2009/05/27, 04:55 PM 4 protein, 9 fat, 9 carbs. -------------- Patience, persistence and perspiration make an unbeatable combination for success. Ivan (GO HABS GO!) Montreal Canada (City of Festivals)