consult with a dietician - key lessons learne

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i know the topic of EATING BACK EXERCISE CALORIES is hugely debated on MFP! , but he agrees it is very important, and suggested that i eat 75% back right during post-workout nutrition so that it can be used directly for muscle building. the TIMING of eating back exercise calories is also important. he said many people might think they can eat a huge bowl of cereal much later in the day, given they burned a lot of calories.. but if you eat them back during other parts of the day and it is a large number of calories, the excess calories will be converted into fat. so eating them back during the post-workout window is ideal.

This is so terribly wrong, i don't see how the guy has a job.
Yes you should eat back excercise calories.
But the whole eating it back during post workout is also a myth. Digestion is an all day thing. The window of opportunity after weight training is much closer to 24 hours than 45 minutes.. eating 300 cals worth of carbs at 1 pm before your workout or at 7pm after your workout is still the same. Eating is before doesn't mean it stores as fat.
This guy is a quack. If you take 20 minutes to do some research you can see that he's feeding you BS.

I can eat a 2000 calorie breakfast. Then eat 600 calories after my workout. and it would be the same for me if I ate 2600 cals spaced throughout the day provided I hit the same macros (fat/protein/carbs)

3) NET CALORIES
ryan agreed with having NET calories be above BMR, so that i can lose weight in a healthy way.

The scientific literature associated with nutrient timing is an extremely popular, and thus ever-changing, area of research. Upon reviewing the available literature, the following conclusions can be drawn at this point in time:

• Prolonged exercise (> 60 – 90 min) of moderate to high intensity exercise will deplete the internal stores of energy, and prudent timing of nutrient delivery can help offset these changes.

• During intense exercise, regular consumption (10 – 15 fl oz.) of CHO/electrolyte solution delivering 6 – 8% CHO (6 – 8 g CHO/100 ml fluid) should be consumed every 15 – 20 min to sustain blood glucose levels.

• Glucose, fructose, sucrose and other high-glycemic CHO sources are easily digested, but fructose consumption should be minimized as it is absorbed at a slower rate and increases the likelihood of gastrointestinal problems.

• The addition of PRO (0.15 – 0.25 g PRO/kg/day) to CHO at all time points, especially post-exercise, is well tolerated and may promote greater restoration of muscle glycogen.

• Ingestion of 6 – 20 grams of EAAs and 30 – 40 grams of high-glycemic CHO within three hours after an exercise bout and immediately before exercise have been shown to significantly stimulate muscle PRO synthesis.

• Daily post-exercise ingestion of a CHO + PRO supplement promotes greater increases in strength and improvements in lean tissue and body fat % during regular resistance training.

• Milk PRO sources (e.g. whey and casein) exhibit different kinetic digestion patterns and may subsequently differ in their support of training adaptations.

• Addition of Cr to a CHO + PRO supplement in conjunction with regular resistance training facilitates greater improvements in strength and body composition as compared with when no Cr is consumed.

• Dietary focus should center on adequate availability and delivery of CHO and PRO. However, including small amounts of fat does not appear to be harmful, and may help to control glycemic responses during exercise.

• Irrespective of timing, regular ingestion of snacks or meals providing both CHO and PRO (3: 1 CHO: PRO ratio) helps to promote recovery and replenishment of muscle glycogen.