The bulk of it

American Fitness, Sept-Oct, 2004 by Cathleen Kronemer, Nancy Clark

I am an AFAA-certified group exercise instructor (since 1990), and have enjoyed your magazine for a long time. About four years ago, I was in a treatment center for anorexia, a common problem among fitness professionals. Since then, I have cut back my teaching to only four classes per week, but have been strength-training. It has helped stave off osteoporosis and improved my overall muscle tone. Recently, I have begun to kick up my training and it has been mentioned that a body-building competition may be in my future. To that end, I have been increasing calories to keep up with my muscle mass gains; I currently consume about 1,860 calories per day. This, no doubt, seems low for the amount of teaching and training I am doing, but it has taken me eight months to get to this point from a previous consumption level of 1,350 calories per day! I am currently 5'4" and weigh 100 pounds. My body fat percentage is estimated to be 4 to 6 percent.

Here is my inquiry: I am aware that as I become stronger (i.e., can do pull-ups with a 35 pound plate hanging from a weight belt, dips with 55 pounds on a weight belt and flat-bench 95 pounds) the metabolic engines keep revving up and the need for calories increases. As I train for competition and continue to teach, how many calories do you suggest I aim for? I supplement with ISOPURE whey protein shakes (2 scoops= 200 calories and 50 grams protein) and bars. Due to my history with anorexia, I still struggle with consumption, although I know it's needed to meet my goals. My training partner is well aware of my issues and cautious with our training schedule, so as to avoid illness or injury. Any help in the realm of a ballpark figure to shoot for in terms of calories would be GREATLY appreciated! As a microbiologist, I have a lot of knowledge of the biomechanics of the body at a cellular level, so if your answer needs to get technical, feel free!

Cathleen Kronemer

St. Louis, Missouri

First of all, congratulations on your progress. It sounds like you are working hard.

In regards to your question, your best bet is to meet with a sports nutritionist who can assist with calorie calculations, protein and fat budgets as well as a food plan. I just don't have enough information to help you. Visit www.eatright.org and put your zip code into the referral network. You'll get a list of registered dieticians and their specialties. Call a few who specialize in sports nutrition and eating disorders. Good luck.

Nancy Clark, M.S., R.D.

Consulting Editor