Calories, muscle building, fat loss

Question
Hi Mark,

   I am an 18 year old female, and although I have been weightlifting for awhile, I have as of late gotten serious about getting my nutrition on track (I've just overcome a binge-eating disorder), in order to ensure my weightlifting reaps the largest benefits. I am on a 4-5 day split.

 I am confused however, I know to lose weight you need to eat less calories, but you need to eat enough calories/protein when you want to gain muscle. My goal is to reduce fat and gain lean muscle. So, how many calories should I eat? I am 5'7 and 145 pounds. Also, to make things more complicated, I have a stress fracture in my foot, and cannot do any type of cardio for at least 6 weeks.

Thanks very much!

Answer
Hello Jay,
 Some great questions. Unfortunately, you're not alone in thinking to lose weight you have to eat less. That couldn't be further from the truth. Granted if you eat less you will lose weight, but it will be temporary most of the time, followed by lowing your metabolism. I'm going to provide you with a few articles that will clear up the confusion for you. Read them over, if you have any further questions with them I'd be delighted to help.

http://philkaplan.com/thefitnesstruth/metabolism.htm
http://philkaplan.com/thefitnesstruth/caloric_deprivation.htm
http://philkaplan.com/thefitnesstruth/sugar.htm
http://philkaplan.com/thefitnesstruth/supportive_eating.htm
http://philkaplan.com/thefitnesstruth/update_8_15_01.htm (this article will help you with your cardio question)
As far as not being able to do anything, that happens from time to time, not a big deal, just incorporate it back in later.

Again, if you have any more questions just ask.

-Mark Shields

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