This message is for Shane or anyone who would like to help:)

You seem to have a lot of info on working out and I have a few questions for you. I have slowly been getting back into the world of working out after having a spinal fusion 4 yrs ago. My back surgery failed and I was left with my lower back pain (going into the sacrum area).

I used to work out at least 5 days a week prior to my surgery running, elliptical and strength training. I was a healthy weight. I since have slowly put on weight in these past 4 years.

I am a 31 yr old female (turning 32 in May), 5’8, 192 pounds with an hourglass figure. My measurements as of right now are 45(chest) 36(waist) 45(hips).I carry my body weight all over. I want you to have an understanding of my frame to help answer questions I have in regards to my caloric intake.

For about a month now I have consistently been able to do the elliptical machine for 3 days a week at the gym for 45 mins plus. I alternate 1 min easy to 1 min hard for 20 mins, then alternate 2 min. increments of easy going to hard then back down. I usually get to almost 3 miles in a 45 min period. I would love to go faster and harder but my back becomes to sore and I have to stay within my limits (although I almost never do). I find that I can work out every other day and sometimes I can do one day following the next but is very rare. I usually spend a fourth day outside walking my great dane aprox 4 miles in a hour period on the weekends.

I have been able to add in machines for strength training for about 30mins 2-3 times a week. I cannot incorporate anything where I am standing with weights (I used to love free weights). I cannot do my lower body or back. I have to have my back flat against padding to only use my core when using weight machines and cannot extend my legs for exercises. It is very painful for my back and if I hurt it I cannot work out for at least a week. Luckily I have been learning better form and using my core more so I haven’t run into this yet. I do about 5 sets at 12-15 reps on a chest press, shoulders incline, tricep extensions and bicep curls. I would love to do more but need to add in more machines slowly. . My physical therapists taught me how to stretch without inflaming my back. I need to work on my core.

I do not feel the elliptical machine is accurate to how many calories it tells me I burn. I am using an older startrac. I am about to purchase a Polar F6 to help me with my heart rate. The machine tells me my heart rate is around 170-180 when I work out. I do not feel I could hold a conversation the majority of the time.

I track all my calories on LiveStrong.com. I love the site just wish it would show my percent of saturated vs. healthy fats. I rarely eat saturated fats but would still like to see a breakdown. I eat very healthy for the most part and splurge occasionally on the weekend tracking everything. I eat a lot of veggies and drink a lot of green tea and water during the day. I have made it a goal to only eat 1600 cals a day but am running into problems with my ratios. I consistetnly seem to eat about 45-50% carbs, 27-30% Protein and 20-25% Fat. The days I workout I eat about 1800 cals. Here is a link to my food diary if you would like to view it. Not sure if it will work. The days I eat 1800 cals and workout I also would like an idea of how many calories I am burning. I have researched all over online looking for accurate calories burned on an elliptical for 45 mins but I have not found any. I hope I am eating enough calories on days I work out.

http://www.livestrong.com/myplate/2010-01-25/

Do you feel I need more protein in my diet?
I would like to bump my workouts from 4 days a week to at least 5 if my back will allow me too.
I feel that I need more protein but do not know how to add more protein in my diet without adding more calories. How could I go about doing this?

I guess I would love advice for a good ratio to follow of carbs/protein/carbs if possible.

Thanks so much!

Tara