calorie intake requirement

[kDoLL]

HI ALL!
I'm so confused on how many calories I should be consuming a day. I went to some sites with the calorie counters and they all project about 2,200 calories per day?? To me, that sounds so unbelievably high, and I think that if I did consume that much I would just gain weight. I'm 5'2, and 115lbs, workout 5 days/week, resistance for three, cardio for three. Currently I consume about 1500 calories per day, but I want to lose about 8% bodyfat. Some people say I'm eating too little and that my body is in starvation mode. Others say I need to cut to 1200 to lose weight. I am so CONFUSED!~ Can anybody give me some help? THANKS SO MUCH!

[bufchk]

I feel the same way you do......I am trying to diet for a figure contest and hopefully maintain a happy medium. I am 5'2" and 137 at 18%. I'd like to lose 4-5 more %. I'm taking in around 1500 cal right now but I think the key is for you to constantly play games with your body called zig-zag dieting. Say.........14-1500 for 3-4 days 1-2 days of 17-1800 and 1-2 days of 12-1300. Everyone is different and I'd consult a nutritionist that is specific to people who exercise. Taking into consideration bodyfat% and lean mass. I am still trying to perfect what my body will respond to and the silly thing is as you get older nad things change, so does your dieting strageties........good luck:-)

[HUGOFITT]

GIVE THIS A TRY KDOLL , KEEP THE CALS AT 15 - 1700 PER DAY

50% PROTEIN 30% CARBS 20% FATS

LET ME KNOW HOW THAT WORKS FOR YOU :)

[Complete Muscle]

IMHO you are probably eating too little. At least for long term weight loss... Zig-zagging has some merit. I have come to be a believer in "refeeds" to boost leptin levels. Have you read Par Deus' leptin articles? If not they're a must read! He recommends 20% to 50% OVER maintenance cals for 24-48 hrs probably once every 5-7 days, mostly carbs. (The lower the leptin levels the more often the refeeds.) It may sound crazy if you are new to this concept, but it really works!

Here's a link to the first leptin article: http://www.avantlabs.com/issue3/big_mfr_issue_3.htm

[kDoLL]

The zig zagging does seem to make sense. 10-50% OVER maintenance? You have got to be kidding me. On days when I consume a little bit over 2k calories, I feel like I gain a pound or two, I'm not even kidding. If I raise my carb intake my cuts disappear within a span of days. Currently I'm intaking 40% protein, 30% carbs, and 15% fat. I'm going to try out the 50% protein for a few weeks, and see how that goes. I'm not sure if I have the guts to try Par Deus method! I'm scareD! Did it work for you Complete Muscle?? bufchk how's the cycling calories working out for you?

[Complete Muscle]

I must admit it feels very strange to eat so much carbs; feels like serious pigging out. (I kinda like it!) But I kid you not within a day or two my metabolism kicks it up a notch and the weight keeps dropping off! Others I have recommended this to have had good results too. One person PMed me thanking me saying they lost 2 lbs within a few days of their first refeed; "That thing (scale) hasn't moved in weeks!" Of course I can take no credit, just passing along good info from Par Deus! :)

[bufchk]

I really like zig zagging when trying to lose fat and maintain muscle. Complete Muscle is right about taking in more calories every week or so......it really speeds up your metabolism and muscle growth. when I competed awhile back, i'd be really strict for the week and then eat some pizza and I kid you not, I was more cut the next day, but I can also go the other route, if you're not strict enough during the week the extra carbs will make you retain a little subcutaneous water but that's temp. Good luck and knowledge is success!!!

[Joe1014]

I found that eating different amounts of calories everyday does help speed fat loss and muscle growth. Ever since i started doing it is when I started to notice the difference in my body,and like what bufchk said, ever since I added a free day i noticed that i got past a plateau in fat loss and gained muscle.Ive been doing this for about 4 months now and have gained 13 pounds of muscle while bringing my bodyfat from 11% to 10%. If you do this,give it some time. Dont quit after 2 weeks and seeing no results. Stay with it a month or 2 and see if it works for u.

[Telly]

KDoll,

At 1200 calories you may lose bodyfat but you will also lose muscle, particularly on a low carb diet.

I'm a big believer in keeping carb intake high or at least at reasonable levels. Carbs will help keep your muscles looking full, and won't give you that stringy look which so many people get when on low carb diets.

Restructure your carb intake so that they are ingested ealier in the day, and immediately after working out. If you do have low carb efficiency (in other words a higher tendancy for your body to turn carbs into fat than energy) then make sure the carbs you take have a lower glycemic index, ie legumes, fructose etc.

[Joe1014]

i made a mistake in my post earlier.it brought me from 10% to 8%

[mac357]

I have used a 40%carb, 40%protien, 20% fat diet at 10x bodyweight with refeeds every 4 to 5 days and have lost 10 inches on my waist. Refeeds work, I was afraid to try it too but after a day af heavy carb eating I have my best days of loss. Try it.

[pammie25]

you should be eating way more. working out the way you are you need alot more, a normal non-active person needs a limit of 1500 calories a day, tack on another 500 for cardio, and another 500 for weights.