New to weight lifting...calories?

New to weight lifting...calories?		womanking
		Jul 18 2008 05:24
So I have recently begun weight lifting and I'm loving it! My question is this: since I am lifting weights in addition to some cardio (think 300 calories worth), how many calories should I be eating? I am 21 years old, female, 5'2", and weigh 134 lbs. I could probably lose 10-15 lbs, but I am more concerned with my body being healthy and toned. I've been eating 1200 calories because that's what CC suggested for losing weight.

Page 1 of 1		Post Reply
#1	alanbates	Jul 18 2008 05:53
That question can have a fairly complicated answer because it really depends on when in your day you do your lifting, how long you wait to run afterwards, etc. Simple answer though: You are probably going to want to shift your diet composition slightly. What are you at, about a 40/30/30 (fairly standard diet)? You might want to shift to a 50/30/20 or even a 50/35/15 You might want to add a protein shake directly after you finish lifting as a recovery meal (the sugar will cause a slight insulin spike, which is generally accepted as being a good thing directly after a workout....and the protein will hold off hunger pangs that will definitely come if you go without eating) but I wouldn't add any calories other than it. My shakes are usually around 200 calories...I use GNC Whey Protein mixed with skim milk...doesn't taste too bad, but it's definitely not candy lol ("40/30/30" is a caloric ratio of Protein/Carbohydrates/Fat. A "40/30/30" diet means that 40%of your calories come from protein, 30% from carbs, 30% from fat)
#2	womanking	Jul 18 2008 06:12
Hmmm. Today I was at 22/49/29. So I guess that's a little abnormal. I'm not a huge meat eater, so sometimes I have a hard time getting my protein. I like tofu and such, but none of my family members are fans, so I'm out of luck until I'm back at school in August. But basically, I need to reduce the fat and really up my protein. I'll look into the protein shake. I'm definitely feeling the hunger right now, but that's partially because I should be asleep. :) Do you have a suggestion as far as when I should do weight lifting? Today I did my cardio (kickboxing) in the afternoon and my weight lifting at night so my dad could spot me.
#3	alanbates	Jul 19 2008 03:11
I usually lift in the afternoon. I split my workout into 2 sessions in a day....I do an hour of yoga and an hour of cardio as soon as I get up and then I'll lift weights around 4:30ish for about 40 minutes or so (and I drink a recovery shake as soon as I finish lifting) ...but keep in mind that I'm a guy, so you might want to just approach a girl at the gym that looks the way that you want to look and ask her about her routine :) (....it's worked for me quite a bit)
Page 1 of 1		Post Reply