Thread: Help With Nutrition Please

Hi, I'm new to the forums, looks like a great place to get some much needed info for myself.

A bit of background to help with my question:

I'm a 37 year old female, I am close to 5'5, and currently weight 128lbs to 130lbs depending on the day, and have a medium build.

August last year I quit drinking and started on a healthier lifestyle, and "sort of diet" consisting of 1800 calories a day. Over 6 months I lost 30lbs easily and have stayed a constant 128lbs give or take since.

I work for several horse owners and a large riding stable looking after horses during the day from 7am to 3pm or later, Monday to Friday, its a very active job, 8 hours straight of walking, lifting, and movement. Take my word, its a long day, and very tiring, but a labor of love too. I also ride and have my own horse to care for.

3 weeks ago I added weightlifting with my husband in the evenings 6 times a week (working each body part twice a week.) I work each muscle group with 3 sets of 8 to 12 reps, this seems to work well, and I am managing this work out ontop of my usual active day quite well. I'm also please with the results thus far and am thrilled how well weight lifting has made a huge difference in all I do.

Here is my question.

What do you think I should be eating in calories (also break down protien, fat etc...if possible) to ensure I have enough energy for my extremely active lifestyle while keeping in mind I would like to still lose more fat and have a leaner more muscular appearance.

I am not worried about what the scale says, and am sure with continued lifting I'll most likely gain a couple pounds. I would simply like to reduce my body fat.

Any ideas? Currently I eat about 2000 - 2500 (give or take a hundred or so) calories a day. I try to eat a low fat diet with an emphasis on protien and carbs. I usually drink a couple of "meal replacements" during the day as stopping for lunch is nearly impossible. I also try to eat some yogurt with a banana in, and fruit and veggie leathers (pure fruit and veggies) as well as other more natural snacks.

Any help would be great as I know that once pointed in the right direction I'll see improvements much faster.

L.Millar

Thanks for the advice, I'll do as suggested.

L.Millar