Need Pro Help!

excesstrash

I have a complicated question for the professionals of the forums. Here are my stats:

Age: 37
Weight: 190
Heigh: 5' 10"
Exercise Habits - Elliptical 40 mintues 4 times a week. (5 minutes warmup, 30 mins at 5mph, 5 minutes cooldown)
- Low rep, heavy strength focused weight training 4 days a week

Here is my question:

I currently eat 1240 calories according to myfitnesspal's 2 lb. a week setting. I DO eat back my exercise calories to the best of my calculations as I would like to trim fat as low as possible while not losing muscle mass. Are my calories too low? Should I eat more to faciliate my strength training? Will this intefere with fat loss? Please help!

morganadk2_deleted

Are you eating enough? Are you eating your exersise calories?

http://www.myfitnesspal.com/topics/show/10589-for-those-confused-or-questioning-eating-your-exercise-calo

http://www.myfitnesspal.com/topics/show/61706-guide-to-calorie-deficit

Go to the tools section and figure out your BMI:

Generally someone with a BMI over 32 can do a 1000 calorie a day (2 lbs a week) deficit
With a BMI of 30 to 32 a deficit of 750 calories is generally correct (about 1.5 lbs a week)
With a BMI of 28 to 30 a deficit of 500 calories is about right (about 1 lb a week)
With a BMI of 26 to 28 a deficit of about 300 calories is perfect (about 1/2 lb a week)
and below 26... well this is where we get fuzzy. See now you're no longer talking about being overweight, so while it's still ok to have a small deficit, you really should shift your focus more towards muscle building, and reducing fat. This means it is EXTRA important to eat your exercise calories as your body needs to KNOW it's ok to burn fat stores, and the only way it will know is if you keep giving it the calories it needs to not enter the famine response (starvation mode).

This is just a part of it! please read the link above

robin52077

Not a professional by CAREER, but I know some things.

The 1200 minimum is for WOMEN. Males are 1500 minimum but the program can't differentiate so it's set at 1200 minimum for anyone.
2 lbs per week is an unrealistic goal for the last 20 pounds. You should be eating close to maintenance (choose .5 lb) and eat more! Morbidly obese can handle the 1000 calorie deficit, overweight can handle the 500...but you are just dialing in the last few pounds and at this point is is more about recomposition than weight loss. Lift heavy and eat a ton of protein (close to 200g) and eat MORE!
At 5'2" tall 112 lbs I eat 2000 a day.