Don't feel like I'm eating my all calories with the diet plan my personal trainer gave me? Help
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BeyMe
Posts: 43 Member
Okay so, I'm supposed to eat 1200 calories a day, but I don't feel like I'm reaching my calorie goals with the meal plan I'm given.
Here's the plan
EAT 6 TIMES PER DAY, 3 MEALS, and 3 SNACKS.
Ø BELOW WILL MAP OUT A TYPICAL DAY, HOW YOU CAN CHANGE THE VEGGIES & MEATS AS YOU PLEASE. THE PROTIONS NEED TO STAY THE SAME.
DAY 1 EXAMPLE:
BREAKFAST: 3 EGG WHITES, HALF CUP OATMEAL, HALF CUP OF SPINACH
SNACK: 4 OZ TUNA FISH, 8 ALMONDS
LUNCH: 4 OZ CHICKEN BREAST, 4 OZ ASPARAGUZ
SNACK: 4 OZ TUNA FISH, HALF BELL PEPPER (GREEN, YELLOW, OR RED)
DINNER: 4 OZ TALAPIA, 4 OZ GREEN BEANS
SNACKS- EGG WHITES, (AS MANY AS YOU WANT UNTIL BED TIME)
LEAN PRORTIENS
Ø TUNA FISH-SOLID WHITE
Ø TILAPIA
Ø COD
Ø SALMON
Ø TURKEY-CROUND/SLICED DELI MEAT
Ø CHICKEN
Ø LOBSTER
Ø SHRIMP
CARBS
Ø SPINACH
Ø OATMEAL
Ø BROCOLLI
Ø ASPARAGUS
Ø GREEN BEANS
Ø SWEET POTATO
SEASONINGS
Ø MUSTARD
Ø PEPPER
Ø LEMON PEPPER
Ø VINEGER/BALSAMIC
Ø CINNAMON
Ø TRUVIA/SPLENDA
So am I'm just not eating enough? what can I do to make sure I reach my calorie intake for the day?
Here's the plan
EAT 6 TIMES PER DAY, 3 MEALS, and 3 SNACKS.
Ø BELOW WILL MAP OUT A TYPICAL DAY, HOW YOU CAN CHANGE THE VEGGIES & MEATS AS YOU PLEASE. THE PROTIONS NEED TO STAY THE SAME.
DAY 1 EXAMPLE:
BREAKFAST: 3 EGG WHITES, HALF CUP OATMEAL, HALF CUP OF SPINACH
SNACK: 4 OZ TUNA FISH, 8 ALMONDS
LUNCH: 4 OZ CHICKEN BREAST, 4 OZ ASPARAGUZ
SNACK: 4 OZ TUNA FISH, HALF BELL PEPPER (GREEN, YELLOW, OR RED)
DINNER: 4 OZ TALAPIA, 4 OZ GREEN BEANS
SNACKS- EGG WHITES, (AS MANY AS YOU WANT UNTIL BED TIME)
LEAN PRORTIENS
Ø TUNA FISH-SOLID WHITE
Ø TILAPIA
Ø COD
Ø SALMON
Ø TURKEY-CROUND/SLICED DELI MEAT
Ø CHICKEN
Ø LOBSTER
Ø SHRIMP
CARBS
Ø SPINACH
Ø OATMEAL
Ø BROCOLLI
Ø ASPARAGUS
Ø GREEN BEANS
Ø SWEET POTATO
SEASONINGS
Ø MUSTARD
Ø PEPPER
Ø LEMON PEPPER
Ø VINEGER/BALSAMIC
Ø CINNAMON
Ø TRUVIA/SPLENDA
So am I'm just not eating enough? what can I do to make sure I reach my calorie intake for the day?
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Replies
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Is there a reason there's no real meat?0
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emmakate141990 wrote: »Is there a reason there's no real meat?
No real meat? Chicken, turkey ect isn't 'real' meat?0 -
what about adding whole eggs into the mix? is there a reason there aren't any?0
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Have you logged your meals??0
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harlequin0318 wrote: »Have you logged your meals??
Errr this. Whats wrong with just eating at a deficit and within reason a normal balanced deit that yiu like with fruit and veg? Imo its too complicated, just keep it simple and make sure you have your deficit plus a reasonable amount of fruit and veg.
If you log your food accurately /weigh then you will know if its less or more than your calorie target.
Eating enough calories is easy, go for calorie dense foods or just have bigger portions, higher fat, so many options.0 -
If you're eating that 6 times a day, you might be reaching 1200 calories...but why so low? And why so restrictive on the allowable foods? Is there some particular reason for it?0
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I think more info is needed here...0
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Or a simpler answer - have a protein shake
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SnuggleSmacks wrote: »If you're eating that 6 times a day, you might be reaching 1200 calories...but why so low? And why so restrictive on the allowable foods? Is there some particular reason for it?
Idk my trainer made it for me... it's a diet plan
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S/he didn't explain why your calories are set that low, or how these restrictions are supposed to help you? Keep in mind that most personal trainers have no nutrition education. I would question his or her qualifications to make such a plan, and also ask for an explanation of the plan itself.0
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SnuggleSmacks wrote: »If you're eating that 6 times a day, you might be reaching 1200 calories...but why so low? And why so restrictive on the allowable foods? Is there some particular reason for it?
Idk my trainer made it for me... it's a diet plan
It's a lifestyle change, embrace it - you will love the results!0 -
Idk, to me that diet seems way too repetitive and restrictive.. And are you even getting any fat at all apart from the 8 almonds? I'd be worried about not getting all the right vitamins and minerals as well as healthy oils with a diet that's so lacking in variation. And to me, it seems to be an excessive amount of protein compared to carbs and fat.. But hey, I'm no trainer or dietician at all, so it might be an alright diet if your trainer says so 0
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SnuggleSmacks wrote: »S/he didn't explain why your calories are set that low, or how these restrictions are supposed to help you? Keep in mind that most personal trainers have no nutrition education. I would question his or her qualifications to make such a plan, and also ask for an explanation of the plan itself.
His qualifications aren't my concern, I knows he's qualified. I just want to make sure I'm eating enough and/or logging the foods correctly. I mean, if you have any other useful suggestions like, other things I could eat or even a better meal plan that would be helpful.
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The meal plan he gave you is for bikini competition prep - it will make you lean out FAST. So if that's your goal, keep on it. Which bring up the question again - what are your goals?0
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The best meal plan is one that you can easily stick with. Many find that eating whatever they like in moderation while ensuring that they meet their macro requirements is the most sustainable plan. Others find they are better able to keep to their calorie goal if they cut out certain foods, like dessert or starches, for example. So the plan is really up to you, but you do want to find one that is both sustainable and adequate for your needs, and it appears that the plan your trainer gave you is lacking in some basic requirements, and possibly in sufficient calories.
MFP is pretty good at calculating your basic calorie requirements, if you remember to input your exercise and eat back some or all of those calories burned. Unless you're very short, 1200 is rather low. I'm only 5'3 1/2" and I eat over 1500. Another method is TDEE...you can find lots of TDEE calculators by Googling it. It will take the information you input and tell you approximately how many calories you burn each day including exercise (as long as the info you put in is accurate) so you don't have to eat your exercise calories back, since they're already included.
Regardless, once you set your total calories in MFP, you might want to adjust the macros...if you lift, you'll want to increase the protein to 25-30%, and then adjust fat and carbs to whatever makes sense for your eating plan (you wouldn't have 50% carbs if you're going low-carb, for example).0 -
harlequin0318 wrote: »The meal plan he gave you is for bikini competition prep - it will make you lean out FAST. So if that's your goal, keep on it. Which bring up the question again - what are your goals?
I'm 5'9 I want to get down to at least between 130-150. I'm 202 right now.0 -
harlequin0318 wrote: »The meal plan he gave you is for bikini competition prep - it will make you lean out FAST. So if that's your goal, keep on it. Which bring up the question again - what are your goals?
I'm 5'9 I want to get down to at least between 130-150. I'm 202 right now.
Thats a great goal - but I think the trainer has put some unrealistic expectations on you. Is the diet he gave you a drastic change? And do you think you'll be able to keep up with it for a prolonged period of time?
Just some questions that you need to ask yourself. I asked myself these same questions - and I personalized my diet plan so I can keep eating things like potatoes, bread (very limited), and rice.
And of course, the weekly cheat meal!
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SnuggleSmacks wrote: »The best meal plan is one that you can easily stick with. Many find that eating whatever they like in moderation while ensuring that they meet their macro requirements is the most sustainable plan. Others find they are better able to keep to their calorie goal if they cut out certain foods, like dessert or starches, for example. So the plan is really up to you, but you do want to find one that is both sustainable and adequate for your needs, and it appears that the plan your trainer gave you is lacking in some basic requirements, and possibly in sufficient calories.
MFP is pretty good at calculating your basic calorie requirements, if you remember to input your exercise and eat back some or all of those calories burned. Unless you're very short, 1200 is rather low. I'm only 5'3 1/2" and I eat over 1500. Another method is TDEE...you can find lots of TDEE calculators by Googling it. It will take the information you input and tell you approximately how many calories you burn each day including exercise (as long as the info you put in is accurate) so you don't have to eat your exercise calories back, since they're already included.
Regardless, once you set your total calories in MFP, you might want to adjust the macros...if you lift, you'll want to increase the protein to 25-30%, and then adjust fat and carbs to whatever makes sense for your eating plan (you wouldn't have 50% carbs if you're going low-carb, for example).
Thank you, as far as what to eat. I'm not sure what exactly works for me. MFP has always calculated 1200 calories for me after inputting my weight, height ect. I use to do good as far as eating things that where healthy and still sticking with my goals. I just logged the meal plan for an entire day and it came up to 886 way below 1200. That's what I'm confused about. I'm not sure what I should be adding to my diet to make sure I'm getting everything I need in order to lose weight correctly.
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SnuggleSmacks wrote: »S/he didn't explain why your calories are set that low, or how these restrictions are supposed to help you? Keep in mind that most personal trainers have no nutrition education. I would question his or her qualifications to make such a plan, and also ask for an explanation of the plan itself.
His qualifications aren't my concern, I knows he's qualified. I just want to make sure I'm eating enough and/or logging the foods correctly. I mean, if you have any other useful suggestions like, other things I could eat or even a better meal plan that would be helpful.
I tend to disagree because your health is your concern so you should be concerned about your trainers qualifications. Like a nutritionist there are a lot of good & bad ones out there and obtaining qualifications for both isn't always very demanding.
However I would suggest that you add in the whole egg rather than egg whites because the yolk is where all the good stuff is.
Use some olive oil to cook with or to drizzle onto salads/veggies
Also nuts/seeds and nut butters can be well worth adding in to your diet.
All of which will increase your daily calories if they are too low
Most of all get a set of digital kitchen scales, weigh and log accurately what you eat then you will know what the calories add up to
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