RE: Higher reps/low weights
Hello again, Kathleen!
If your total exercise volume is at a recommended rate (in terms of time spent each session, frequency of sessions per week, intensity of sessions {moderate to high}) and well-roundedness of sessions (varying modes of cardio and a similar amount of strength training), then I'd suggest 1900 calories is a good starting point. Keep in mind, though, that your height can affect your optimum caloric consumption, your current body composition (the proportion of fat mass to fat-free mass including muscle mass), as well as the amount of physical movement in your daily activities outside of your exercise bouts. Going from 1000 calories a day to 1900 calories a day might be a bit of a leap, but I'd suggest increasing your daily consumption to at least 1500 for a start for a weeek or two. (I'm a tad worried for you that you've had to cut back on your caloric consumption due to lack of funds.)
I'm sure there are several websites, some oriented to food intake alone, others oriented to fueling for your workouts, that offer their own suggestions; just like my endless post above, I'll bet you'll get conflicting advice. Like you, I don't trust those sites very much; often they're trend- and skinny-driven, OR hardbody-driven, rather than health-driven. Anything with a Dot-Com domain is something I usually avoid. (Never underestimate the Barnum & Bailey quality of the "diet" / nutritional industry, or its many amateur pundits.)
Regarding food intake, WHAT you consume is as important as how much you consume. Try to avoid or minimize overly processed foods, and also try to avoid overly-high sodium-containing foods (these often go hand in hand). Try to avoid or minimize foods with high sugar concentrations, and high saturated fat concentrations. Do NOT try to cut fat out or radically reduce it; focus on eating foods with healthy unsaturated fats. (Healthy fats are an important energy source, and are also necessary for the absorbtion of various vitamins and minerals.) Try to maximize your intake of healthy whole grains, fresh fruits and vegetables, and lean bioavailable proteins (white fish, tuna and salmon; chicken and turkey; eggs and lighter cheeses; milk and yogurt {I personally can't stand white milk so I go yo}), and be more sparing on marbled red meats. If all of that sounds like mundane dutch-uncle nutritional advice, it's because the value of that advice has stood the test of time in general nutrition studies.
My experience was, when I brought purposive, increasingly heavy weight lifting for all muscle groups into my weekly program, my appetite for crappy foods diminished (although it'll never go away), my appetite for healthier, less processed foods increased, and my body told ME what it needed through my cravings, as well as how much I needed. That was a gradual process to be sure, but I believe that when you're giving your body what it needs in terms of a well-rounded, productive and challenging workout and physical activity program, you won't need to impose a pre-fab "diet" onto your body - it will tell you what it wants and needs.
Sermon over.
HTH again -
a-Jock
