What my trainer has asked me to eat
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Whole eggs and oatmeal? Sounds like a good breakfast comprised of protein, fats, and complex carbs to me. I would personally add in some spinach and tomato to the eggs (scrambled) and maybe some frozen mixed berries to the oatmeal for micros without adding any significant calories.
you know what else would be good on those spinach and tomato eggs ? Basil and feta.
and you know what would make that berries and oatmeal really sing...honey and peanut butter.
BAM!0 -
Whole eggs and oatmeal? Sounds like a good breakfast comprised of protein, fats, and complex carbs to me. I would personally add in some spinach and tomato to the eggs (scrambled) and maybe some frozen mixed berries to the oatmeal for micros without adding any significant calories.
you know what else would be good on those spinach and tomato eggs ? Basil and feta.
and you know what would make that berries and oatmeal really sing...honey and peanut butter.
BAM!
That egg combo sounds really good. Or instead of feta, a bit of fresh goat cheese.
I don't like PB in my oatmeal though, and honey just adds too many calories for me.
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I don't get some of you people....
Her trainer is increasing her calorie intake and telling her to eat whole eggs instead of just the whites...why? Probably because they are more calorie dense and so should be eating them, thus increasing her calorie intake. Sounds like her trainer has her off to a very good start at getting her calories above 1000....
...yet you are telling her not to trust her trainer because he told her to eat whole eggs? Really?
Agreed. If folks were really listening to the OP, they'd hear her desire to make changes in her life, her history of undereating, and realize that whole eggs and some oatmeal for breakfast is just...breakfast.
Put away the pitchforks and torches. Only thing happening here is a woman working to improve her health, and sharing some concerns about what that change process feels like as she steps into the unknown.
I'm gonna disagree with TWO PEOPLE IN A THREAD at a time. I beleive the people who are distrusting of her trainers food advice are doing so b/c he is her trainer versus her nutritionist/dietician, NOT b/c he said eggs.
Ultimately though I think if he trained his GF for competitions he may be trustworthy for food, also his recommended breakfast sounds completely rational for facing a workout.0 -
Here I was thinking it didn't sound like enough breakfast. :laugh: I like at least 500 calories before I lift, with at least 80 grams of carbs.0
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Whole eggs and oatmeal? Sounds like a good breakfast comprised of protein, fats, and complex carbs to me. I would personally add in some spinach and tomato to the eggs (scrambled) and maybe some frozen mixed berries to the oatmeal for micros without adding any significant calories.
you know what else would be good on those spinach and tomato eggs ? Basil and feta.
and you know what would make that berries and oatmeal really sing...honey and peanut butter.
BAM!
That egg combo sounds really good. Or instead of feta, a bit of fresh goat cheese.
I don't like PB in my oatmeal though, and honey just adds too many calories for me.
Oh yeah fresh goat cheese is a go..
Then for the oatmeal just the berries and maybe a mini chocolate chip or two.0 -
Lots of hardcore body builders eat 3 whole eggs. If i were you just do one whole egg and 2 egg whites. More than enough especially when you are going to eat 50g of oatmeal. Agreed with adding spinach and also peppers and onions maybe. Change it up so you won't get bored.0
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Lots of hardcore body builders eat 3 whole eggs. If i were you just do one whole egg and 2 egg whites. More than enough especially when you are going to eat 50g of oatmeal. Agreed with adding spinach and also peppers and onions maybe. Change it up so you won't get bored.
Any reason why you would go with one whole egg and two egg whites? It seems a waste to miss out on that lovely fat and nutrients.0 -
I think he's given you good advice. I am 5'6" and 152 lbs. When I started working with a trainer I had a similar background as you - eating extremely low cal, having low energy and highs and lows related to that, plus binges occasionally.
Now I'm doing heavy lifting, eating 1800 net calories a day (if I exercise I eat even more!), have stopped having those energy crashes I did on my old diet, and I'm losing on average between half a pound to a pound a week. The breakfast he suggested would be a pretty normal meal for me.
I'll also add that even though I'm losing slowly, the addition of strength training has kept me from losing muscle the way I used to when I dieted. So even though I weigh 152 now, I look/feel better than when I weighed in the low 140's with no strength training.0 -
My goal was to lower my cholesterol drastically and did it. I managed to lose 20 pounds, gain some muscle, lose 4% of body fat, 3"-5" waistline etc all within 90 days. It works well. Some people are different and depends on your workout plan but you are getting your carbs, proteins and fats through out your daily meals.0
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Ultimately though I think if he trained his GF for competitions he may be trustworthy for food, also his recommended breakfast sounds completely rational for facing a workout.
So you're in agreement. Great!0 -
Personally I wouldn't hand my fitness and diet over to someone who isn't trained in health, fitness and nutrition. I would definitely check his credentials if he doesn't have any degrees in his line of work. More importantly though above all else, follow your gut instinct. If your gut feeling is telling you not to do something or follow someone's advice, then don't. Your own intuition will never guide you the wrong way. Just my two cents.
Be skeptical about eggs and oatmeal for breakfast, but trust her gut which had her eating under 1000 calories per day?0 -
Just a FYI, many nutrition "coaches" who do bb prep actually have no idea. Eat chicken and broccoli 6x a day and 2hours of cardio. Boom, get lean :laugh:0
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Please clarify how meal timing impacts metabolism. Thank you.Eating breakfast will help boost your metabolism throughout the day, fuel your workout, and keep you from eating in between meals. It can seem like a lot to someone who is used to calorie restricting to the degree you have (I did it for years as well), but getting protein and fiber into your body before anything else will even out your blood sugar so you won't be as hungry and even if you do have sweets later in the day, it won't come with the intense highs and lows you're describing.
As a former restricter/cardio junkie, one of the feelings I hated more than anything was feeling full. It was psychological, but I had a hard time adjusting to larger meals, especially breakfast. To deal with it I found that doing a little bit of exercise, just 5min of squats, jumping jacks or leg lifts before breakfast, really helped me get over my aversion. Don't know if you're dealing with that, but hey a few extra squats are always a good thing!0 -
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Wow.
I'm amazed, you lot are my inspiration and know so much more than me and even you are disagreeing! Interesting.
So to put it bluntly and selfishly...if he has me eating this way...presumably wanting my calories up to 2000 eventually and believes I will still shed the body fat on that because of how il be working out ...would you agree with that method? Basically...I'm doing this to get lean not gain and I'd say I need to lose around 20 pounds minimum regardless...so how can that happen without a calorie deficit?!0 -
Well, your profile is private so we can't see a lot of info. But I'm guessing that at 5'5'' and currently 140lbs., you have NO reason to need to lose 20lbs. What you need is to recomp. Recomposition will make you look tighter, be smaller, but your weight will stay the same or maybe go up a bit. I'm thinking that is why the trainer wants to get your cals up -- so you can start to build muscle instead of burning it. Honestly, unless you are really sedentary, you should be maintaining on around 2000. But to gain muscle, you will need to eat there or higher. Eating the whole egg is an easy way to get your cals, proteins, and good fats up. It's a small change in the right direction. If it were me, I would say give it a go for a few months. You have nothing to lose and a great body to possibly gain! If at any point you feel REALLY uncomfortable, you could always change it then. But why not try it and see how you feel? You may have to go through some uncomfortable changes, but as long as in the end you start seeing POSITIVE results, then you have nowhere to go but up! :bigsmile: Either way, good luck to you and hopefully you figure out what works. Just be sure that if you do it, give it some time... and yourself some time to adjust.0
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Let's see here ... the OP refers to herself as a "complete cardio low calorie idiot" who uses a caloric intake under 1000 cal (guessing from her description that is 1000 gross, not net, calories) along with a lot of cardio to lose or maintain weight. There's red flag #1 for an unhealthy relationship with food and exercise. Red flag #2 is surrounding herself with people who share an unhealthy relationship with food and exercise ... "all the girls I know are stuck on the whole eat very little to be skinny thing."
What her trainer suggested is pretty much common sense ... a nutrient dense yet relatively low calorie breakfast (roughly 400 calories). The OMG reaction to such a meal is red flag #3.0 -
If our intuition never steered us the wrong way, none of us would need this site. The OP's intuition led her to severe undereating and overtraining. Intuition isn't a substitute for knowledge. Good intuition is knowing that you aren't always right.Personally I wouldn't hand my fitness and diet over to someone who isn't trained in health, fitness and nutrition. I would definitely check his credentials if he doesn't have any degrees in his line of work. More importantly though above all else, follow your gut instinct. If your gut feeling is telling you not to do something or follow someone's advice, then don't. Your own intuition will never guide you the wrong way. Just my two cents.0 -
nothing wrong with whole eggs, but the idea that eating more will remove more fat is pretty stupid0
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Wow.
I'm amazed, you lot are my inspiration and know so much more than me and even you are disagreeing! Interesting.
So to put it bluntly and selfishly...if he has me eating this way...presumably wanting my calories up to 2000 eventually and believes I will still shed the body fat on that because of how il be working out ...would you agree with that method? Basically...I'm doing this to get lean not gain and I'd say I need to lose around 20 pounds minimum regardless...so how can that happen without a calorie deficit?!
You are already at a calorie deficit if you are following MFP's general setup. Quite possibly, if you are 20 or lbs from your healthy goal weight, and you have MFP set up to 2 lbs/week, you are at too steep a deficit. Keep in mind this arrangement does NOT include calories burned through exercise--that's why MFP asks you to "eat back" the calories you burn through exercise. Because those calories burned create an even steeper deficit.
You have to remember, this is a general message board populated with users of this site. Our being here is no certification of knowledge or sufficient criteria to use our feedback as fact. A helpful way to approach things is to listen for your own bias and where you are seeing reinforcement of your own beliefs. Another is to hear where others challenge your bias and invite you to consider change. Then do some additional research to see which facts support a given course of action. And finally, give change a chance.
Ultimately, you can keep doing what you have been doing...and accept that you will keep getting what you've gotten.
You might do better to hear that you are surrounding yourself with other women who seem to have a slanted sense of nutrition, health, and body image; you have a history of underfeeding and overworking your body; you are feeling fearful of change though you have chosen this trainer to help you improve; and you are dissatisfied with where you find yourself at this time.
Take the time to do the work--eat the eggs, increase calories to support your body's efforts, focus on building strength and gaining lean muscle mass. Take pictures, track progress, and report back.
You're not going to learn much "new information" from this thread--we're just externalizing for you what has already been going through your own head for a while.0 -
Let's see here ... the OP refers to herself as a "complete cardio low calorie idiot" who uses a caloric intake under 1000 cal (guessing from her description that is 1000 gross, not net, calories) along with a lot of cardio to lose or maintain weight. There's red flag #1 for an unhealthy relationship with food and exercise. Red flag #2 is surrounding herself with people who share an unhealthy relationship with food and exercise ... "all the girls I know are stuck on the whole eat very little to be skinny thing."
What her trainer suggested is pretty much common sense ... a nutrient dense yet relatively low calorie breakfast (roughly 400 calories). The OMG reaction to such a meal is red flag #3.
This. Iv actually had CBT for EDNOS (eating disordered not otherwise specified) and if I could leave my college course and get away from these girls who I can now see are really hurting themselves I would...unfortunately I have two more years.
I ate what he asked this morning, the workout killed me from the warm up because IV never weight trained or pushed myself besides running further or spinning faster. I asked him about the eggs and he said there is good stuff in the yolks and that's why he asked me to eat them whole but he expected me to freak out at such an amount so early in the morning! I thought I was going to pass out/puke because I wasn't used to the food or the workout but after the first session he taught me more than IV learned on my own my whole life, so he has my complete trust now!
As for the whole eggs...I might do 1 whole 2 white because to be totally honest I don't like the taste from the whole much and I can still get goodness from one yolk I would imagine! I'm changing my life here not crash dieting so I have to be patient. Thank you all so much for your replies it's very much appreciated!0 -
As for the whole eggs...I might do 1 whole 2 white because to be totally honest I don't like the taste from the whole much and I can still get goodness from one yolk I would imagine! I'm changing my life here not crash dieting so I have to be patient. Thank you all so much for your replies it's very much appreciated!
You'd get 1/3 of the nutritional "goodness" from one whole egg vs three. One day in, and after saying he has your "complete trust" ,and you're already planning on deviating. Your words say the right things ... now it's time to get your actions to match.0 -
I'd be thankful, they have more flavour!0
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I stated lifting 12 weeks ago and about 4 weeks ago the trainer who devised my programme suggested I increase my calories (eating good quality nutritious food) as I was really struggling with a lack of energy he told me to try for 2 weeks and see if it made a difference. I was very worried about gaining weight but I haven't and it has been so much better for me. I've had 4 people in the past week tell me I've ' lost weight and I'm looking great' as well telling me that I look more energetic. To do the exercise you need good nutrition for energy and for recovery. I don't know if my trainer has any qualifications in nutrition but what he was suggesting was just common sense but it was scary because I had spend along time trying to keep my calories down and eating in a large deficit most days being told to eat more was a mental challenge.0
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As for the whole eggs...I might do 1 whole 2 white because to be totally honest I don't like the taste from the whole much and I can still get goodness from one yolk I would imagine! I'm changing my life here not crash dieting so I have to be patient. Thank you all so much for your replies it's very much appreciated!
You'd get 1/3 of the nutritional "goodness" from one whole egg vs three. One day in, and after saying he has your "complete trust" ,and you're already planning on deviating. Your words say the right things ... now it's time to get your actions to match.
She might be "deviating" but it's not going to be detrimental for her to have one whole egg and 2 whites.0 -
I eat 2 whole eggs with 2-3 egg whites all the time.. 3 eggs does not seem like a big jump to me.
You'll be fine
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Wow thanks for your replies! IV started with him because I want to change... My goal is to get lean so I guess I just need to trust him and the process?
Yep. If you are to change then you can't rely on your old thinking. You have to trust him 100% and do whatever he says (well, as long as it's legal - I mean if he has you gun running because he claims it burns up to 2000 calories an hour then call the cops :-D ).
Do not deviate from his plan and then criticise him for your lack of success.0 -
I eat 4 whole eggs almost every day.
The majority of the nutrients for the eggs are in the yolk.
You'll be fine.
This. Except that I eat 2 whole eggs everyday.0 -
As for the whole eggs...I might do 1 whole 2 white because to be totally honest I don't like the taste from the whole much and I can still get goodness from one yolk I would imagine! I'm changing my life here not crash dieting so I have to be patient. Thank you all so much for your replies it's very much appreciated!
You'd get 1/3 of the nutritional "goodness" from one whole egg vs three. One day in, and after saying he has your "complete trust" ,and you're already planning on deviating. Your words say the right things ... now it's time to get your actions to match.
qft.
Perhaps you should consider some of the good suggestions here, such as adding spinach and tomato to the three WHOLE eggs, until you become more accustomed to the taste--at least run it by him and see what he says. I think whole eggs taste much better and I could eat 3whole eggs 3x per day (and possibly have). If you are going to "deviate", you might also ask him if you could do 1 whole egg & 1 eggwhite with some shredded chicken breast and shredded whole cheese added. You need to ask, because you need to make sure you are hitting the macros that he wants for you (including fat) and cutting the yolks might not be what he's looking for in terms of macros. Many women who have the kind of relationship with food that you have, may have some specific hormonal problems due to low fat intake (fat/cholesterol are building blocks to the hormones of the endocrine system). It's all interconnected and if you think he knows his stuff and that he at least has a healthy relationship/understanding with/of nutrition, then you need to make the leap of faith and do as he is directing.
Glad to hear you had a great workout. Keep it up!0 -
As for the whole eggs...I might do 1 whole 2 white because to be totally honest I don't like the taste from the whole much and I can still get goodness from one yolk I would imagine! I'm changing my life here not crash dieting so I have to be patient. Thank you all so much for your replies it's very much appreciated!
You'd get 1/3 of the nutritional "goodness" from one whole egg vs three. One day in, and after saying he has your "complete trust" ,and you're already planning on deviating. Your words say the right things ... now it's time to get your actions to match.
She might be "deviating" but it's not going to be detrimental for her to have one whole egg and 2 whites.
Except for the loss in macro and micro nutrients ... and calories to fuel the more intense workouts. Just how is it helpful when you encourage an admitted undereater to take nutritional shortcuts?0
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