Couple of calorie intake questions

dutchk

I'm about 10 weeks into my lifestyle change and am very happy with the results to date. However, at 251 lbs and 30%-36% bodyfat (depending on the formula used), I still have quite a ways to go. I'm on a 1500 calorie daily regimen and I have no problem with that, often having to eat just to meet it. I understand the minimum caloric intake for me should be 1200 calories so I pretty carefully plan my intake to fall between 1300 and 1500.

I have been walking/bike riding for about an hour, 4-5 times a week and they're hilly miles here in western PA. I'm now planning to add some circuit training with light weights to begin to tone muscle. After about 20 more pounds lost, I plan to start running again.

First question. I understand that I should be eating back calories used due to exercise. Is it safe to fall below the 1200 limit? For example I eat a total of 1600 calories and exercise 500, for a net of 1100. Or should I strive to stay above 1200. Or...should I strive to keep my net calories at the 1500 mark, meaning if I exercise 500 calories away, I'll need to ingest 2000 that day? SInce I still have a high percentage body fat, will my body continue to draw on fat reserves or will it start to conserve fat to respond to the low calorie intake?

Second question. SInce I'll be incorporating some strength training, should those calories mostly be protein based?

Thanks for your advice in advance!

cramernh

Is it safe to fall below the 1200 limit?
Second question. SInce I'll be incorporating some strength training, should those calories mostly be protein based?

Going/netting below 1200 should be a discussion held with your primary care physician and/or specialist who is overseeing your health. MFP is not a medical resource that has access to your health history.. so give the doctor's office a call.

Secondly... protein is the ideal recovery item to have when strength training is involved...