Question for ladies who lift

drummondk

I just started with a Personal Trainer so that I could get set up with nutrition and lifting. He came highly recommended. I was previously doing a lot of calorie cutting/cardio/fitness classes desperately trying to lose weight.

Anyway, he doesn't really want me to count calories, but rather focus on hitting my macros; however, he knows I was used to cutting calories so he kind of broke it down into calories for me and I think I had a mini heart attack. He wants me to eat about 2000 to 2200 daily. Mind you I was eating 1400 and trying to lose weight before. I am 32, 5'4, and about 154lbs. I just want to lose weight and look fit.

Anyway, how many calories do you ladies generally eat? What are your macros? He really wants me to focus on my protein.

Thanks!

AigreDoux

I'm 37, 5'5", 133 lbs, maintain on about 1900-2000 calories. Aim for 120P, 55F, 230C.

Right now I'm trying to cut a few pounds so down to about 1300-1500 calories, 120P, 40F, 135C. I only will do this for a few weeks though, then will go back to maintenance.

Have you lost weight or been dieting for long, though? That may be why your coach wants you closer to maintenance, especially if you are picking up a new training plan.

ETA: I follow a powerlifting program 4 times a week. I also run a few miles about 3 times a week though have slacked off on that during this mini cut.

TavistockToad

I'm 5ft5 and 135ish pounds, I'm eating net 1600 to try and lose the last couple of pounds veeeeery slowly.

Gross 2000 might be ok if you're fairly active?

I aim to get at least 100g of protein. My macros are 45% carbs, 30% fat, 25% protein

psuLemon

drummondk wrote: »

I just started with a Personal Trainer so that I could get set up with nutrition and lifting. He came highly recommended. I was previously doing a lot of calorie cutting/cardio/fitness classes desperately trying to lose weight.

Anyway, he doesn't really want me to count calories, but rather focus on hitting my macros; however, he knows I was used to cutting calories so he kind of broke it down into calories for me and I think I had a mini heart attack. He wants me to eat about 2000 to 2200 daily. Mind you I was eating 1400 and trying to lose weight before. I am 32, 5'4, and about 154lbs. I just want to lose weight and look fit.

Anyway, how many calories do you ladies generally eat? What are your macros? He really wants me to focus on my protein.

Thanks!

Where you losing weight on 1400 calories? Also, is your PT also a nutritionist or dietitian? Because if not, he isn't supposed to provide guidelines on it.

H_Ock12

5'8", 136lbs, TDEE is roughly 2200/day. I lift three times a week, run 3-5 miles four times a week, and currently eat about 1600 calories/day. I aim for at least 100g protein and no more than 75g carbs per day.

JoRocka

2000 seems high for someone your height if you're JUST doing lifting.

@psuLemon 's question is great- were you loosing on 1400?

amyteacake

I'm 5'4", 146lbs and I started eating roughly 1700 when I started with my personal trainer but now I'm down to about 1400 - 1500

fbchick51

I'm 5' 6" and weight 220. I've been losing weight eating approximately 1800-2000 cals a day. Macros split out to about 35% protien, 35% carbs and 30% fat. My workouts are 2 1hr full body lifting workouts, 3-4 days swimming 45min, and 2 days of 50 min aerobics class. I've been losing a steady 1lb per week for a couple months now at that rate

Though I have to add, I don't think he is thinking weight loss... rather I think he's trying to focus you more on strength gains

not_a_runner

Apples to oranges.
I am 5'1'' 178 lbs and maintain on about 2600, I usually aim for 145 grams of protein and don't worry about carbs and fats. When I go back to cutting next week I'll be at about 2000 calories.
I lift 4x a week for about 2 hours. If I do cardio it's 15-20 min steady state (slow) on the elliptical, so nothing serious.
You've got to find what works for your body with the plan you're going to follow though. How tight were you logging the 1400, and were you losing on that?

shadow2soul

I'm 27, 5'4.5" and current trend is 133.2 lbs (scale reading of 131.6 this morning). I'm trending about 1 lb per week loss according to libra while averaging 1880 calories in. I aim to hit at least 110 g protein, but I want to avg 133 g.

For reference, I am a server and work 6.5 hrs 5 days a week. I workout about 5 hrs a week with only about 45 mins of that being cardio.

drummondk

Yes, I was losing at 1400 and I still have more to lose. My body fat % is still high. I'm not as concerned with the number on the scale as long as I look fit and healthy. We'll be focusing on my macros (specifically protein) more than calories, so who knows if I'll even hit that many calories in a day.

He wants my macros as follows:
Carbs: 25%
Fat: 35%
Protein: 40%

I'm weight training two days a week and spinning/doing cardio 3 days.

psuLemon

drummondk wrote: »

Yes, I was losing at 1400 and I still have more to lose. My body fat % is still high. I'm not as concerned with the number on the scale as long as I look fit and healthy. We'll be focusing on my macros (specifically protein) more than calories, so who knows if I'll even hit that many calories in a day.

He wants my macros as follows:
Carbs: 25%
Fat: 35%
Protein: 40%

I'm weight training two days a week and spinning/doing cardio 3 days.

2200 may or may not be appropriate for you. In fact, it may lead you to gain weight. I am trying to look at the math, if you don't mind telling me how much you were averaging.


In terms of macros, below are recommendations based on grams per lb of lean body mass.

Protein - .8-1g
Fats - .35-.6g
Carbs - remainder

Also, you can vary carbs and fats a bit more based on satiety. Additionally, the bigger drive is going to be your workout. What does your lifting program involved (set/reps/weight)?

Sharon_C

5'8" 175lbs. I lift weights 5 days a week, approximately 45 minutes each day, cardio 20-25 minutes each day--for a total of 1 hour plus workout each day. On day 6 I do 1 hour of cardio. I'm losing on 1800 calories. Maintenance is 2100-2200 calories. My macro breakdown is 30% fat, 30% protein, 40% carbs.

I've only been weight lifting for a few years. There are others here who are way more knowledgeable than me but I would think that eating only 1400 calories a day isn't going to give you the energy you need for your workouts. I would think you would end up quite fatigued. And you can't grow muscle in such a deficit.

sammyliftsandeats

5'3", 141lbs, 1650 calories to lose .5lb/week. Lifting 4x a week.

I don't usually follow macros to the T, but I try to get at least 100g of protein and 50g of fat on average.

Cyndi3wy

Great comments! I don't believe 1400 a day would be helpful with lifting. He is your trainer- ask him to explain the 2000 a day. The development of trust is crucial. Personally, his suggested macros look like paleo; which is great for adding muscles- more muscles, more fat burned (generally) Have fun with the process of what works for you. I'm constantly tweaking what I do and consume.

drummondk

Just to clarify, I wasn't trying to suggest that I continue to lift and eat at the 1400 calorie mark, I'm just concerned about eating at the 2000 calorie mark. I'm not trying to gain.

I'm currently 154 lbs and I'd love to be in the 130s, but if I can look fit, healthy, and sexy in the 140s then I'm ok with that, too.

What I think will end up happening, if I decide to keep up with my calories on the side, is that I'll end up eating somewhere between 1600-1800 a day while keeping within my macros.

whmscll

Are you trying to build muscle? If so, you need to eat slightly above maintenance calories while lifting. That may be why your traimer suggested that calorie goal.

I am 5'4-1/4" and about 144. 57 years old. I am trying to lose weight. I eat around 1400 calories a day and I'm lifting 2-3 times a week and also doing 30 mims of cardio 2-3 times a week. I am not lifting heavy yet...working up to it. While my goal is primarilynweight loss, I am definitely seeing some early body recomp from the lifting.

Keladelphia

I'm 5'6 140lbs and generally eat 2300-2500 calories per day 40F/30P/30C. I've been sloppy with macros lately though.

Edit to add- That's my general maintenance calories not when i'm cutting.

drummondk

whmscll wrote: »

Are you trying to build muscle? If so, you need to eat slightly above maintenance calories while lifting. That may be why your traimer suggested that calorie goal.

I am 5'4-1/4" and about 144. 57 years old. I am trying to lose weight. I eat around 1400 calories a day and I'm lifting 2-3 times a week and also doing 30 mims of cardio 2-3 times a week. I am not lifting heavy yet...working up to it. While my goal is primarilynweight loss, I am definitely seeing some early body recomp from the lifting.

No, I'm not trying to build muscle necessarily. I need to lose body fat more than anything. I want to lose inches, tone, things like that.

psuLemon

whmscll wrote: »

Are you trying to build muscle? If so, you need to eat slightly above maintenance calories while lifting. That may be why your traimer suggested that calorie goal.

I am 5'4-1/4" and about 144. 57 years old. I am trying to lose weight. I eat around 1400 calories a day and I'm lifting 2-3 times a week and also doing 30 mims of cardio 2-3 times a week. I am not lifting heavy yet...working up to it. While my goal is primarilynweight loss, I am definitely seeing some early body recomp from the lifting.

If that is the reason, it would be a poor recommendation. Nutrition partitioning would suggest that more overfat a person is, the less they are likely to gain muscle instead of fat. This is driven by the fact that insulin sensitivity decreases as your body fat increases; this would increase the chances nutrient storage as fat.

It's a fairly interesting topic, but even passed my full understanding. But muscle gains favor the lean.

kzooyogi

I'm 5'8", 138-140 lbs and maintain on 2,500 calories per day. I try to walk 30 minutes 5 days/week (on my lunch break, provided the weather cooperates), lift heavy 3x/week (StrongLifts 5x5), and do yoga 5-6x/week (60-75 minutes each). I tried doing it all on 2,300 calories per day and found myself absolutely starving all the time. Don't be afraid of the large number. Give it a few weeks and see how it works for you. If you find yourself gaining weight (which you might at first since you're adding in weight lifting), you know exactly how to lose it again.

deputy_randolph

5'3 137lbs, 37 years old; been maintaining at 2200+ calories. I lift (training for lifting competition, so pretty intense lifting) 5 days a week, followed by mostly low intensity cardio...sometimes sprints. I'm moderately active otherwise (2 days/week heavy cleaning at an animal shelter...less active other days). I always aim for 150+ grams of protein.

His calorie goal is probably a little high for weight loss...wouldn't hurt to follow his advice for a couple of weeks and then reevaluate. The worst thing that is likely to happen is weight loss stall, and then you'd have a starting point to adjust your calories.

sarahkw04

I'm 5'2", 161lbs, and 30 years old. I just started working with Working Against Gravity to lean out/lose the last few lbs. I train hard with a powerlifting coach 4 days a week, take 3-4 barre classes a week, and teach at least 3 classes a week, plus a conditioning day on Saturdays. My WAG coach has me on:

155g protein
55g fat
165/195g carbs, depending on whether its training or rest day.

This equals out to around 1750 cals on rest day, 1900 on non-training days. The scale hasn't changed much week over week, but the measurements and photos already show a huge difference. I'm also still gaining strength, which is super important as I'm competing twice in the next 4 months.

amers271

I'm 5'4", 124 lbs, 29 years old. I maintain at 1800-2000 calories a day. There was a time I was eating only 1400 calories because I thought I needed that amount to maintain. Instead, I had trained my body to survive on that few calories. I slowly added calories back in (like 100 more for a few days at a time) and found my sweet spot for maintenance at 1800-2000.

According to a TDEE calculator, you should be burning about 1700 calories a day if you are getting no exercise. (Of course, if you have thyroid problems or other issues, then this may not be true.) That's the amount you shouldn't go below for health. As you lose weight, recalculate this because it will change. Of course, if you exercise a lot you'll have to add some calories back in, but 100-200 calories lower than calories burned in order to lose weight.

This is the TDEE calculator I used: https://content.tigerfitness.com/tdee-calculator-total-daily-energy-expenditure/

drummondk

Thanks for your input, ladies! I've been working with him for a week now and it's been great! He's kicking my butt, but I think he's going to get me where I want to be. I'm seeing his vision for my food intake now, and I'm thankful that he's more than willing to answer all of my crazy questions. Seems to be a good fit!