New weight loss plan from my trainer
fungry_04
Posts: 42 Member
My gym trainer has put my on a new plan to help me lose weight, it involves a diet of 1500 Calories and 180 grams of protein. I've never eaten so much protein in my life and I'm really new to all of this, to me it feels like too much but like I said I really have no idea! I'm 175cms and 84 kilos, since having 3 kids is like to lose 10 -15 kilos and get my confidence back. Is this too much protein/calories? And will it help me lose weight? Any help appreciated!
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Replies
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Calories seem reasonable, but you'll have to try it for a few weeks and evaluate to know for sure.
Protein is definitely high... probably higher than necessary, but not "too high" provided it's something you can maintain/sustain over time.
On a side note, any reason you aren't asking your trainer these questions? I assume that's why you're paying him/her...?5 -
Yes I agree, the calories seem reasonable, usually the protein is 0.8 to 1g per 1lb of weight so at 184lbs yes 180g of protein is not unreasonable.
Its not that the protein helps weight loss, it keeps you fuller for longer and it promotes muscle growth.
All the best.
Ruth1 -
Calories seem reasonable, but you'll have to try it for a few weeks and evaluate to know for sure.
Protein is definitely high... probably higher than necessary, but not "too high" provided it's something you can maintain/sustain over time.
On a side note, any reason you aren't asking your trainer these questions? I assume that's why you're paying him/her...?
I told her my concerns and she answered them, but I was still unsure. I'm so used to eating 1200 calories and doing mindless cardio that this just feels unnatural to me, but of course it isn't0 -
Based on your stats I'd say it's not too many calories. My stats are similar to yours and I eat around 1800 (after exercise) but I like to lose slowly. Our goal weights are the same as well, 10 would put you in a healthy range and 15 would give you a little cushion so that doesn't sound unreasonable.
The protein seems a bit high and not necessary for your goals. I used the MFP default macros and at 1610 before exercise it gives me around 80 grams. Have you asked your trainer why so much protein?1 -
Calories seem reasonable, but you'll have to try it for a few weeks and evaluate to know for sure.
Protein is definitely high... probably higher than necessary, but not "too high" provided it's something you can maintain/sustain over time.
On a side note, any reason you aren't asking your trainer these questions? I assume that's why you're paying him/her...?
I told her my concerns and she answered them, but I was still unsure. I'm so used to eating 1200 calories and doing mindless cardio that this just feels unnatural to me, but of course it isn't
what were her answers? what about the answers aren't you sure about?
you hired your trainer for a reason, you need to trust her process.5 -
A consistent calorie deficit will MAKE you lose weight - 1500 calories is most likely a calorie deficit for you, so now the question is just whether you'll be able to stick to that diet. To me, 180 grams of protein sounds excessive - twice the amount I ate for weightloss and eat to maintain, but if it works for you, great.
I too am wondering why you aren't asking your trainer - and why you'd be willing to follow a diet given by someone you don't trust enough to ask those questions, or if you asked, wasn't able to give you an understandable or trustworthy answer.4 -
ladyhusker39 wrote: »Based on your stats I'd say it's not too many calories. My stats are similar to yours and I eat around 1800 (after exercise) but I like to lose slowly. Our goal weights are the same as well, 10 would put you in a healthy range and 15 would give you a little cushion so that doesn't sound unreasonable.
The protein seems a bit high and not necessary for your goals. I used the MFP default macros and at 1610 before exercise it gives me around 80 grams. Have you asked your trainer why so much protein?
I have, she said it will help control cravings, keep me full and stop the afternoon binges... Which it has. I'm finding it hard to get to 180 it's been closer to 150 and even that's a struggle!1 -
most trainers don't have much nutrition training so be weary of that. That said, a good goal is to aim for 1.75 grams per KG of goal weigh or per lb of lean body mass, not total weight. So if your goal is 75KGs that would be a protein goal of 131, not 180, and seems more reasonable to me6
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kommodevaran wrote: »A consistent calorie deficit will MAKE you lose weight - 1500 calories is most likely a calorie deficit for you, so now the question is just whether you'll be able to stick to that diet. To me, 180 grams of protein sounds excessive - twice the amount I ate for weightloss and eat to maintain, but if it works for you, great.
I too am wondering why you aren't asking your trainer - and why you'd be willing to follow a diet given by someone you don't trust enough to ask those questions, or if you asked, wasn't able to give you an understandable or trustworthy answer.
I trust her, but I like reassurance as well.1 -
TavistockToad wrote: »Calories seem reasonable, but you'll have to try it for a few weeks and evaluate to know for sure.
Protein is definitely high... probably higher than necessary, but not "too high" provided it's something you can maintain/sustain over time.
On a side note, any reason you aren't asking your trainer these questions? I assume that's why you're paying him/her...?
I told her my concerns and she answered them, but I was still unsure. I'm so used to eating 1200 calories and doing mindless cardio that this just feels unnatural to me, but of course it isn't
what were her answers? what about the answers aren't you sure about?
you hired your trainer for a reason, you need to trust her process.
She said the protein will help keep me full and stop binging in the afternoons, which it has. I'm just really new to all this I've never had to watch my weight, want to make sure I'm doing the right thing0 -
TavistockToad wrote: »Calories seem reasonable, but you'll have to try it for a few weeks and evaluate to know for sure.
Protein is definitely high... probably higher than necessary, but not "too high" provided it's something you can maintain/sustain over time.
On a side note, any reason you aren't asking your trainer these questions? I assume that's why you're paying him/her...?
I told her my concerns and she answered them, but I was still unsure. I'm so used to eating 1200 calories and doing mindless cardio that this just feels unnatural to me, but of course it isn't
what were her answers? what about the answers aren't you sure about?
you hired your trainer for a reason, you need to trust her process.
She said the protein will help keep me full and stop binging in the afternoons, which it has. I'm just really new to all this I've never had to watch my weight, want to make sure I'm doing the right thing
When it comes to weight loss, get your calories in check, focusing so much time and effort on Macros is majoring in the minor, and as long as your protein intake is adequate, the rest comes down to preference and adherence.3 -
Calories seem reasonable, but you'll have to try it for a few weeks and evaluate to know for sure.
Protein is definitely high... probably higher than necessary, but not "too high" provided it's something you can maintain/sustain over time.
On a side note, any reason you aren't asking your trainer these questions? I assume that's why you're paying him/her...?
I told her my concerns and she answered them, but I was still unsure. I'm so used to eating 1200 calories and doing mindless cardio that this just feels unnatural to me, but of course it isn't
Yes, it keeps you full, and being full stops binges, because now you're eating more (1500 vs 1200). Keeping busy struggling to hit protein target, makes you so occipied that you don't get cravings. For the time being. A boring diet is going to intesify cravings.ladyhusker39 wrote: »Based on your stats I'd say it's not too many calories. My stats are similar to yours and I eat around 1800 (after exercise) but I like to lose slowly. Our goal weights are the same as well, 10 would put you in a healthy range and 15 would give you a little cushion so that doesn't sound unreasonable.
The protein seems a bit high and not necessary for your goals. I used the MFP default macros and at 1610 before exercise it gives me around 80 grams. Have you asked your trainer why so much protein?
I have, she said it will help control cravings, keep me full and stop the afternoon binges... Which it has. I'm finding it hard to get to 180 it's been closer to 150 and even that's a struggle!4 -
Above 1.6g/Kg protein has no documented effect on muscle growth or retention. It does help you feel full for longer (but then so does soup).
If you are struggling it might be useful to look at the sources of protein your using, but if it really feels too much go back and say so. Better to have 135g and 1500Kcal than drop 2-300 Kcal off your diet and leave yourself feeling hungry.
As to how well it'll help you lose that comes down to activity levels as 1500 will be around your RMR, but of course compliance to the diet is also key to hitting that 1500 target.0 -
TavistockToad wrote: »Calories seem reasonable, but you'll have to try it for a few weeks and evaluate to know for sure.
Protein is definitely high... probably higher than necessary, but not "too high" provided it's something you can maintain/sustain over time.
On a side note, any reason you aren't asking your trainer these questions? I assume that's why you're paying him/her...?
I told her my concerns and she answered them, but I was still unsure. I'm so used to eating 1200 calories and doing mindless cardio that this just feels unnatural to me, but of course it isn't
what were her answers? what about the answers aren't you sure about?
you hired your trainer for a reason, you need to trust her process.
She said the protein will help keep me full and stop binging in the afternoons, which it has. I'm just really new to all this I've never had to watch my weight, want to make sure I'm doing the right thing
Even if that's the ONLY benefit you see from the increased protein, it's probably a win for you in the long run.3 -
How many carbohydrates are you allowed in the day?2
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I would say give it a shot & trust the process. I know that I used to eat 1200-1300 cal a day & I would binge a lot......lose weight/gain it back. I started working with a nutrition coach back in Aug who has set my cal closer to 1700. It kind of freaked me out at first that I was eating more than I was used to. (I also count macros) Since Aug I have been steadily losing 1-2 lbs per week. The key has been long term consistency. Some protein ideas are the protein powders (premier is 30g & quest is 23 g per serving so some days I will have 2 scoops of quest to hit my protein goal), turkey jerky (almost all protein, low fat/sodium), egg whites. I even have had to go from eating 4oz to 6oz of chicken/pork to get the protein in. It just may take awhile to get to used to it, so play around with it.2
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How many carbohydrates are you allowed in the day?
I asked this question because I have a feeling your trainer had to take from the carbs allotment to increase on the protein allottment. I got two woos for asking a valid question; those woos probably
from some Keto fans who think their diet will work for everybody.
Some folks don't do well on high protein high fat diets like the one your trainer seems to want you to follow.
Some folks can even get very ill from following diets with high protein and high fat and very restrictive on carbohydrates.
If after following your trainers diet recommendations you feel unwell then you may conclude this diet is not healthy or does not work for you.
Or you may find the trainers suggested diet works for you. Some people find Keto type diets fits them well without discomfort, illness.
OP I would recommend you to be monitored by a dr. And proceed with caution if you have medical issues going on.0 -
most trainers don't have much nutrition training so be weary of that. That said, a good goal is to aim for 1.75 grams per KG of goal weigh or per lb of lean body mass, not total weight. So if your goal is 75KGs that would be a protein goal of 131, not 180, and seems more reasonable to me
Yep. Giving specific diet advice is beyond the scope of most trainer's certification0 -
My gym trainer has put my on a new plan to help me lose weight, it involves a diet of 1500 Calories and 180 grams of protein. I've never eaten so much protein in my life and I'm really new to all of this, to me it feels like too much but like I said I really have no idea! I'm 175cms and 84 kilos, since having 3 kids is like to lose 10 -15 kilos and get my confidence back. Is this too much protein/calories? And will it help me lose weight? Any help appreciated!TavistockToad wrote: »Calories seem reasonable, but you'll have to try it for a few weeks and evaluate to know for sure.
Protein is definitely high... probably higher than necessary, but not "too high" provided it's something you can maintain/sustain over time.
On a side note, any reason you aren't asking your trainer these questions? I assume that's why you're paying him/her...?
I told her my concerns and she answered them, but I was still unsure. I'm so used to eating 1200 calories and doing mindless cardio that this just feels unnatural to me, but of course it isn't
what were her answers? what about the answers aren't you sure about?
you hired your trainer for a reason, you need to trust her process.
She said the protein will help keep me full and stop binging in the afternoons, which it has. I'm just really new to all this I've never had to watch my weight, want to make sure I'm doing the right thing
How many pounds a week does your trainer say you can lose each week on 1500? Depending your day to day activities, the amount and intensity of your training, 1500 might not be enough for weight loss and enough fuel for your workouts.
And if you truly ate 1200 calories you would have lost a lot of weight before this. The protein is too high, I am thinking if you can hit 140-150 this is enough to support weight loss and your training. It won't harm you unless it keeps you too full and not allowing you eat the rest of your calories needed for your goals.1
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