Calories needed for cutting

[serveitup]

Hi...okay I'm a 143 lb very athletic female who is trying to cut just a few more pounds, maybe to be around 138 or so. If i'm running about 3 miles at about at 8 minute mile pace every other day, and lifting in between cardio days, how many calories should I be eating per day. I don't think that I have been eating enough because I was under the impression that that would be better, but I think I may have been wrong. I am currently eating 4-5 meals a day at about anywhere from 100-400 calories per meal. Any suggestions would be great thanks.

Also...when choosing meals is it better to avoid sugar or fat...I know both are bad but just lets say if I had to eat one or the other which one would be less detrimental.

Thanks

 

[Kracin]

well everyones body is different, and uses it all differently depending on your activity level, muscle amounts, current body fat, and all of that. given that you are an athetlic female (could also use a height to go with the weight, and maybe a BF% if you have it). id say cut the calories down to about 1800 a day first for a week and see how it goes. for your meals avoid any sugars, get carbs from whole grain sources like oats or brown rice in all but 1 meal (your last one), good fats are needed. natural peanut butter contains some, fish oils (easily gotten without pills, just eat some fish every day, salmon and tuna are great), the rest of the fats youll need you can get from your meals. what are you currently eating on a regular basis right now?

 

[serveitup]

Im 5' 8 and at the moment I havne't been able to get my BF% measured, but right now I usually eat about a cup of oatmeal in the morning, half of a turkey sandwich for lunch, a whole wheat bagel for a snack plus fruits like bananas or other dried fruits, and then for dinner grilled chicken and a vegetable if i can get it, if not probably just another sandwich. ( im in college, so sometimes Im subject to what the cafeteria is willing to give me )

 

[Kracin]

well if you really want to get a good cut, i would get rid of the bananas, and the bread with the turkey, if you want fruit try to keep it down to an apple or grapefruit (less sugars). with your snack, you might want to switch the bagel for some brown rice or oats and get some meat in there as well, try to eat about 5 time a day at 3 hour intervals if possible. and drinking a gallon or more of water a day will really help out. if you must, use crystal light, it works great, i can mix an entire gallon of water with 1 packet and end up drinking almost 2 a day because i carry a half gallon cooler type container with me that i drink from. eat as much vegetables as you want though, the more the better. other than that it looks pretty clean. if you can, get some strength training in along with your active cardio every other day or so