Weight lifting and dieting

Question
Hi Tasha,

I currently weigh 155 pounds and I'm 5'3" I lift  heavy/moderate/light weight and do 20-30 min of cardio 3 x a week when I weight train. on my non weight days I do 30- 40 min of cardio 2x a week.  I recently was 165 pounds but lost 10 pounds of fat (hopefully & not muscle) due to the holidays.

I am considered muscular not toned.  I have been trying to eat 6 small meals spread throughout the day but cannot even reach 1400 calories a day.  I eat around 300 cal per meal but then I would have to minus the calories I lost during my workouts and then try to add them back to have enough calories per day.  I'm confused on how many calories I can eat per day when I workout? I want to weight 150 pounds so I need to lose another 5 pounds but i do not want to lose a lot of muscle. after i rech 150 pounds how many calories a day including whehn i workout should i be consuming to keep muscular and stay lean?  HELP??????

Answer
Thank you for contacting allexperts.com I hope that I can assist you with your question.

This is a very complicated question. Given the information that you provide, it is very difficult for me to comment intelligently on your diet and exercise routine.  I simply do not have enough information.

My advice would be to contact a professional who specializes in personal training so that he or she can fully evaluate your exercise program and determine how many calories you are burning on a daily basis.  You can then supplement your diet to compensate for the calories burned and hopefully build lean muscle mass while reducing any excess fat.

I do encourage eating plant protein rather than meat protein, however.  Meat protein is highly acidic and creates many related health issues.

I'm sorry that I cannot give you a more detailed reply, but I simply do not have sufficient information to adequately respond.  

Tasha

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