personal trainer DAY 1 (wants me to eat more)

3foldchord

just putting this here., in case anyone has any feed back.

I saw a personal trainer for the first time. he tested my body fat%. the 2 online sites gave me 25.6 & 25.9%.
the hand held device gave me 27.2%

Then the trainer told me that average is 18-24%. I thought average was 25-32%-ISH.

so, that kinda stung.

He asked my calorie intake (1400-1450) and said he wants me to increase that to 1500-1550 once I am in there working out. (no cardio, I have a heart issue). That makes sense. I do some light exercise o my own already, but weights at the gym will require a few more units of fuel.

He said my flexibility is pretty good, but my upper body strength is weak... which I knew.

I messed up my sciatic nerve, it HURTS, so we didn't do any real weights today. a lt of balance and strength tests, held my planks for 60 seconds and my superman for 65. but then my hip started really throbbing. So I am on a heating pad now. Tomorrow morning I will take "before" pictures- this is a short term (3 month) gym session. so I want before and after of the gym workouts.

I had to write a list o 3 goals and 10 foods I can't live without.

GOALS:
do 5 pull-ups
improve form on squats and lunges
lose 2-3% bodyfat (and hopefully 1" on the hips)

10 Foods.
apples,
chai latte
almonds
homemade pizza
pistachios
cookies
chocolate

that's all I could think of.

Sarauk2sf

Did we give you calorie input recommendations before?

chrisdavey

you forgot to include your height and weight and also if that cal amount is gross or net (eat back exercise cals).

3foldchord

Did we give you calorie input recommendations before?

no, I didn't have a specific question so didn't think it was needed. (I was just sharing my first experience with a personal trainer, for the sake of sharing)
I am 5'6", 41 yrs, weigh 134#, have a few health issues, so only lightly active, i figured my BMR and TDEE and the 1450 is about 15% deficit.
I have been here since August, always lost 1/2 a week (on average), never plateaued, so am happy with my caloric intake, etc.
actually happy with the scale number, but decided to drop a few body fat percentages and won a 3-month gym voucher at a silent auction.

3foldchord

you forgot to include your height and weight and also if that cal amount is gross or net (eat back exercise cals).

I don't log exercise. I set my activity level to lightly active- then workout a little 3 times a week and don't log it.
IF I exercise beyond that I eat the calories back, usually.

chrisdavey

If you are on track then I say, don't adjust anything

100 cals difference at the end of the day is SFA though. It would take a long time to see any measureable difference and it's likely that the difference could quite easily be from measurement errors anyway.

If you want to gain muscle, then I would up the cals to around maintenance and then slight surplus. (slowly)

3foldchord

If you are on track then I say, don't adjust anything

100 cals difference at the end of the day is SFA though. It would take a long time to see any measureable difference and it's likely that the difference could quite easily be from measurement errors anyway.

If you want to gain muscle, then I would up the cals to around maintenance and then slight surplus. (slowly)

SFA?

not sure of I want to "gain muscle" or just "lose body fat and reveal muscle that is there". I am being indecisive.

thanks for the feedback.

chrisdavey

sweet F all :laugh:

Need to pick a goal. If it is fat loss then I wouldn't change a thing. If you then get a BF% where you have visible muscles and you aren't happy with the "tone" for lack of a better word then up the cals and keep resistance training. Rinse and repeat

Sarauk2sf

Did we give you calorie input recommendations before?

no, I didn't have a specific question so didn't think it was needed. (I was just sharing my first experience with a personal trainer, for the sake of sharing)
I am 5'6", 41 yrs, weigh 134#, have a few health issues, so only lightly active, i figured my BMR and TDEE and the 1450 is about 15% deficit.
I have been here since August, always lost 1/2 a week (on average), never plateaued, so am happy with my caloric intake, etc.
actually happy with the scale number, but decided to drop a few body fat percentages and won a 3-month gym voucher at a silent auction.

Got it. I was not sure whether you were asking about the calories as we had given you input on it or not.

As Chris says, its minor.

SideSteel

I am very curious where your trainer takes you with this food list and I would love to hear what he says.

3foldchord

I am very curious where your trainer takes you with this food list and I would love to hear what he says.

he jus said it was mostly a good list, just don't overdo the pizza (said homemade has more calories often), or the cookies or chocolate.
he acted like chocolate is bad for me. Crazy man. I think he just wanted to see my favorite foods incase it was all doughnuts dipped in fried cheese.. with chocolate sauce.

(The list of 10 was part of the personal trainer session I was asked to have ready for my first day, same with the goals. but I am beginning to think 5 pull-ups is too many. I used a pulll-up-assist machine. it was not easy)

EDIT= and I think my goal will be "lose fat to reveal muscle"... for a little bit, then I might switch to "gain muscle" later.