Nutrition ? re: calories

[playmatesky]

I am currentl 130 pds. I am trying to drop b/f and add lean muscle.
I know many people say to stick between 10x's 12 of your b.w.
but my nutritionist says that is to little for me because of my workouts and so does a friend. But they both suggest different amounts. So my question is, just how many should I eat? I am doing a 50p/30f/20c plan. All lean meats, good fats, and all fibrous carbs. I may or may not add a little yam or oats here or there.
I lift heave 6 days a week, been doing bikram (hot) heart pounding yoga 3 days a week, and no cardio but I am planning to add in 3 days of H.I.I.T.
So just how many should I stick by?
Thanks!!

 

[Sassy69]

What does your nutritionist say then?

There's no law that says it has to be this much or that much - start w/ 1.2x your body weight & go w/ that for a week or two & see if how you feel. If its not enough, you feel tired or whatever, then increase it some. Don't get hung on the total cals - the point is to not starve yourself or feel like shit if you -- fuel yourself for what you are trying to accomplish. Its all an experiment to find out what combination of diet, training, cardio, whatever activity & your body work together. You can also play with the macro ratios or increase cardio or whatever.

 

[wlmcrae]

Agree with Sassy! The 10-12 rule of thumb works well for those who are not heavily active. The RoT I've seen used for heavy lifters is 12-13 cal/lb but you really need to know your lean mass and do the calculations to determine YOUR needs. Burn the Fat, Feed the Muscle by Tom Venuto (e-book) offers all that info . . or just listen to the nutritionist . .

 

[playmatesky]

I have that boo. The funny thing is that I have read it and forgot most of it. The book fell apart so I bought another. Gotta read it again. But they talk about ketosis. And way back when ketosis was the popular thing to do I did it and could not stand it.
I am pretty active considering bikram yoga is an intense 90 min class 3 xs a week, and heavy weight 6 days a week. I am also adding cardio hiit 3 days a week. So Sassy...I am going to do the 12 xs bw and see how that goes. I know I hat getting hung up on numbers but I have to do it this way or I am lost. So I use fitday. My nutritionist says 2000 calories. BUt damn..when I was doing it that way I felt like I was gaining weight. She checked my bf and it was totally going down but I felt big.

 

[Sassy69]

If you are using the cals, your bodyfat drops. Its called efficiency! Its a very cool thing!

 

[The_Monster]

Dont get hung up on formulas. Stick with a calorie amount for a few days (a week?) and see what happens. If you feel ok and you lose a little fat, roll with it. If you feel ok and dont lose anything, drop the calories slightly (or increase the energy expendature... you know) and see what happens.
Its very individual! Even two people training the same exact way, for the exact same amount of time can be drastically different in their caloric needs... it all depends on factors like how efficient your body burns calories, what it will go to first as its primary fuel source, and on and on. The best thing to do is to keep a very detailed journal of what you eat, what you do and how you feel. It will help you tweak things as you go.

Unfortunatly, nutritionists have mostly been indoctrinated into the USRDA/FDA line of bullshit and are severely lacking in real world knowledge of what works. Im sure there are exceptions, but for the most part they are pretty far off.