Proper nutrition while weight lifting

clong1985

I usually lift 4-5 times in a week, and haven't been doing much cardio other than a 15-20 minute warmup before each session. I had my "goal" set to 1200 calories a day as suggested by MFP, but bumped it up to 1350/day because I found the 1200 was NOT enough to sustain the exercise I was doing. I lost 26 pounds this way, then put 13 back on due in part to medication and part to slacking off from my routine. Now I just feel like a cow because I had started putting on some good muscle and then put on some bad weight on top of it!
So now I am trying to get myself back on track. I am adding in some more intense/longer cardio sessions interspersed with my weight lifting, and I want to get my diet on track. I am looking for help in the diet arena though, because I suspect that MFP's recommendations are a bit out of whack. Despite the weight gain I have continued to make a lot of progress as far as how heavy I lift, which is important to me. But eating 1200-1350 calories a day at 55% carbohydrates is leaving me feeling really weak by the end of my workouts and does not seem to be doing the weight loss trick either.
I'm not looking for any miracles or quick solutions or crazy diet fads, just some good advice (how much protein/fat/carbs to aim for, etc.) I love to cook so that's not a problem. My diary should be public but please don't take it too seriously as I haven't logged religiously in quite a while (<----part of my problem, lol!) So if you need more specific information (i.e. average day's meals/exercise etc.) just ask.
Thank you so much for your help!

janemartin02

Im no expert,but looking at your diary,i would suggest maybe more vegetables and possibly more protein.
I know I had to cut my carbs and add more protein.I lift wts 3x a week and am limited to ex due to my knee.
Maybe someone who knows more about nutrition can give you better advice.I know I had to switch things around over the years.
Good luck,it gets frustrating when you lose and then gain.
have a good night!!
HUGS
jane

joejccva71

Nutrition: Eat around 1700-1800 calories a day or so. Get about .75-1g of protein per lb of your lean body mass. Get about .35g of dietary fat per lb of your bodyweight. Put rest in carbs.

Training: Do a 7-10 minute cardio warmup before lifting. Do either New Rules of Lifting for Women, Stronglifts 5x5, or a basic full body routine using compound lifts. Keep lifting time to 45-60 mins. Do 20 mins of cardio after lifting session.

Don't overdo it in the gym. Lift 3-5 days a week, take a few days off.