Anyone working with a fitness coach?

laurenbastug

Hi All

Are any of you working with a fitness coach (prescribing workout and nutritional protocols)?

This is probably due to my severe introverted /conflict avoidance nature but they have me on some pretty weak macros (130p, 145c, 45f) I feel like for my stats, activity level and goal, I could afford a little more than those numbers lol.

I could just be being a fatty and wanting to eat more / denying that they know what they’re doing but I was curious if anyone has been in a situation where they second guessed their coaches guidance.

Part of my concern is that once I reach my goal weight, I’m going to need to eat at an overall lower calorie number just to maintain. Not sure if reverse dieting would or could come into play but I would assume the goal is to be able to make progress at the highest amount of calories possible.

I’m 27 years old, 131 lbs, 5’3’’
Lifting 4 x a week, 30 min HIIT cardio 3 x a week and 20 min SS cardio 1 x a week

It’s a lot more cardio than I’m used to doing. I have about 15 pounds I’d like to lose and I am making progress - just wish I could eat more which I suppose is a pretty common request when it comes to dieting haha

HoneyBadger302

I previously worked with a trainer who set up a basic macro based meal plan for me, and at the time (similar weight to what I am now) he had me at 1450 calories/day. My workouts were a little less intense than they are now, probably pretty similar to what you are doing currently.

I was starving....so, I found that eating up to 1650 was manageable. Yes, it slowed my fat loss a bit, but I was still steadily losing .2-.5lb/week.

Right now my workouts are far too intense for me to cut back more on food, so just going through a recomp. I'd like to lose more, but fitness is far more important, and eating less my workouts (and general energy levels) suffer.

goatg

I've learned so much from my coach and nutritionist. But you can always look at credible outside literature or ask a fitness professional whom you trust.

To me, your numbers don't look wrong. Timing of eating is important though. You'll find....or have found....that calories are very valuable. You might reassess 2% milk in your coffee, a glass of wine, etc.

goatg

****If anything, however, it seems like a minimum amount of protein (maybe not quite enough for someone who lifts, depending on your goals) and a slight excess of fat (on my 1530 days, I'm only allowed ~30-35g fat *ideally*).
I'm not a nutritionist, though.

laurenbastug

HoneyBadger155 wrote: »

I previously worked with a trainer who set up a basic macro based meal plan for me, and at the time (similar weight to what I am now) he had me at 1450 calories/day. My workouts were a little less intense than they are now, probably pretty similar to what you are doing currently.

I was starving....so, I found that eating up to 1650 was manageable. Yes, it slowed my fat loss a bit, but I was still steadily losing .2-.5lb/week.

Right now my workouts are far too intense for me to cut back more on food, so just going through a recomp. I'd like to lose more, but fitness is far more important, and eating less my workouts (and general energy levels) suffer.

Ah man, yeah I feel like I’m in a race to the finish line to get to my goal weight but once I get there (most likely miserable and hangry) I will have to continue to eat so little to maintain

I think I may look into talking to her about upping cals even if the race becomes more of a light jog.

Thanks!

laurenbastug

goatg wrote: »

****If anything, however, it seems like a minimum amount of protein (maybe not quite enough for someone who lifts, depending on your goals) and a slight excess of fat (on my 1530 days, I'm only allowed ~30-35g fat *ideally*).
I'm not a nutritionist, though.

okay, thanks so much. I know there’s also an experimentation element to this too. Yes, I find protein is the macro i always have to adjust because I hit it so quickly. And absolutely meal timing is crucial. I’m always in a struggle of properly fueling my workouts vs. saving for a snack after dinner which I always crave so I rather carve out the calories and make it fit.

I appreciate your feedback!

cwolfman13

1500 calories is probably about right. lifting doesn't burn a ton of calories, nor does HIIT or 20 minutes of steady state. You could probably lose eating more, it would just be slower.

goatg

laurenbastug wrote: »

I appreciate your feedback!

My pleasure, Lady.

Francl27

Trainers really are not trained about nutrition. I don't even think that most of them take into account what you do at work/home in your calorie counts, when they really should...

You won't have to eat less at maintenance just because you keep a bigger deficit though - as long as you don't freak out if you gain a couple pounds when you increase your calories.

I would see how fast you're losing and adjust from there - if you're losing more than 1 lb a week, I'd definitely eat more, as you don't have much to lose and it wouldn't be healthy to lose too fast.

laurenbastug

Francl27 wrote: »

Trainers really are not trained about nutrition. I don't even think that most of them take into account what you do at work/home in your calorie counts, when they really should...

You won't have to eat less at maintenance just because you keep a bigger deficit though - as long as you don't freak out if you gain a couple pounds when you increase your calories.

I would see how fast you're losing and adjust from there - if you're losing more than 1 lb a week, I'd definitely eat more, as you don't have much to lose and it wouldn't be healthy to lose too fast.

I know what ya mean - I actually chose this company though since the diet/macros are assigned by an actual nutritionist. Then the trainer I work with is more for workouts/accountability.

Okay, I’ll probably freak but I’ll survive haha


Yeah I have to double check my weigh in log but I’m probably losing a little more than a pound a week so may look at upping the cals even if it means progress isn’t as quick - trying to save my sanity lol

Francl27

laurenbastug wrote: »

Francl27 wrote: »

Trainers really are not trained about nutrition. I don't even think that most of them take into account what you do at work/home in your calorie counts, when they really should...

You won't have to eat less at maintenance just because you keep a bigger deficit though - as long as you don't freak out if you gain a couple pounds when you increase your calories.

I would see how fast you're losing and adjust from there - if you're losing more than 1 lb a week, I'd definitely eat more, as you don't have much to lose and it wouldn't be healthy to lose too fast.

I know what ya mean - I actually chose this company though since the diet/macros are assigned by an actual nutritionist. Then the trainer I work with is more for workouts/accountability.

Okay, I’ll probably freak but I’ll survive haha


Yeah I have to double check my weigh in log but I’m probably losing a little more than a pound a week so may look at upping the cals even if it means progress isn’t as quick - trying to save my sanity lol

Well you typically lose more at first, when you drop water weight.

deputy_randolph

I work with a powerlifting coach...and she's constantly asking me if I'm eating enough. So her advice for me is likely going to be different than weight loss advice.

I can tell you what I'm doing. I'm 5'3, just under 140lbs, cutting at at 2150 calories. My macros are usually around 150 grams of protein/under 200 grams of carbs...and fat is usually high (I focus more on protein/carbs).

If you feel miserable, bump up your calories/carbs slightly and see if that helps. It will either just slow weight loss or stall...a small increase isn't going to cause a 50lbs weight gain overnight.

laurenbastug

deputy_randolph wrote: »

I work with a powerlifting coach...and she's constantly asking me if I'm eating enough. So her advice for me is likely going to be different than weight loss advice.

I can tell you what I'm doing. I'm 5'3, just under 140lbs, cutting at at 2150 calories. My macros are usually around 150 grams of protein/under 200 grams of carbs...and fat is usually high (I focus more on protein/carbs).

If you feel miserable, bump up your calories/carbs slightly and see if that helps. It will either just slow weight loss or stall...a small increase isn't going to cause a 50lbs weight gain overnight.

Okay gotchya - yea that makes sense haha. Thanks!