Don't feel like I'm eating my all calories with the diet plan my personal trainer gave me? Help
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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harlequin0318 wrote: »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!
Thank you. Hopefully I'm able to reach it. I've tried this many times by myself and I'm only able to lose 25 pounds before I fall off. I'm pretty much use to counting my calories but this meal plan is difficult for me because I'm not reaching 1200 and I know that isn't right. I'm not sure if I'm not logging the foods correctly or what.. I like the plan though.. it's easy for me to do during the day while at work and it challenges me to not eat out. Again, I just want to make sure I'm consuming enough calories. I want a healthy diet. I'm thinking maybe I should keep the plan and add things to the meals.. like fruits and different veggies. I'm just not sure what to do. I feel like I'm missing something as far as understanding this meal plan. I know he told me he wants me to have lots of protein and low carbs and fats. Maybe that's what this plan is designed to do.0 -
Keep the yolks in your eggs, there's nothing wrong with eating those so that will bring the calories up. And with your morning oatmeal - you can add a fruit or something to spice it up. Lastly, I stand by my previous protein shake comment, they come in many flavors and you can cook with protein powder too 0
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ChrisM8971 wrote: »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
Thank you. I was thinking on just adding things to the meals.. but I'm just not sure what. I also have a scale that I just bought. What about the lunch and dinner? would you suggesting adding something else to those?0 -
harlequin0318 wrote: »Keep the yolks in your eggs, there's nothing wrong with eating those so that will bring the calories up. And with your morning oatmeal - you can add a fruit or something to spice it up. Lastly, I stand by my previous protein shake comment, they come in many flavors and you can cook with protein powder too
I have body by VI. I just haven't put them to great use. Thank you for the suggestions... Also, what about lunch and dinner should I be adding a little something extra as well?0 -
Well, dinner should be your smallest meal of the day - so maybe for lunch you can add 1/2 an avocado, brown rice, or make your chicken into a chicken sandwich or wrap (be sure to log your condiments as those calories can add up)0
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ChrisM8971 wrote: »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
Thank you. I was thinking on just adding things to the meals.. but I'm just not sure what. I also have a scale that I just bought. What about the lunch and dinner? would you suggesting adding something else to those?
I would add lots of things into that day but thats because I think its a diet thats way too restrictive and will be extremely difficult to stick too for any length of time.
There is absolutely no reason why you should restrict vegetables so harshly so increase those, also that diet seems very low on carbohydrates, your trainer might be a fan of that method but looks to have got the balance wrong. He seems to be compensating with increased protein rather than fats. The two foods the body should use for fuel are carbs or fats if eating low carb.
I would definitely question this guys nutritional qualifications because that seems a long way from being a balanced healthy diet
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harlequin0318 wrote: »Well, dinner should be your smallest meal of the day - so maybe for lunch you can add 1/2 an avocado, brown rice, or make your chicken into a chicken sandwich or wrap (be sure to log your condiments as those calories can add up)
Why should dinner be the smallest meal of the day? Many people, including myself have successfully lost a lot of weight eating most of my calories after 6 PM
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A qualified personal trainer or a qualified nutritionist?His qualifications aren't my concern, I knows he's qualified.
There's a world of difference. My son is a qualified PT and didn't study nutrition at all.
"Not my concern" is a strange thing to say about your health!
By the way if "MFP always calculates 1200" for you my guess is you are probably setting an aggressive weight loss goal. It doesn't have to be that way.
Seriously think you should step back and consider where you want to be in one month and one year from now. Try thinking longer term.
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ChrisM8971 wrote: »harlequin0318 wrote: »Well, dinner should be your smallest meal of the day - so maybe for lunch you can add 1/2 an avocado, brown rice, or make your chicken into a chicken sandwich or wrap (be sure to log your condiments as those calories can add up)
Why should dinner be the smallest meal of the day? Many people, including myself have successfully lost a lot of weight eating most of my calories after 6 PM
Props! But its just about splitting your calories for the day - since breakfast is supposed to be the biggest meal of the day (because you expend most of your calories during the day), then its only logical that dinner would be less, and should be less - because unless you run in your sleep - you're not using those excess calories to much benefit. EXCEPT in the case of doing fasting cardio each morning, then feel free to eat big before bed cuz you'll need it for that morning run
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A qualified personal trainer or a qualified nutritionist?His qualifications aren't my concern, I knows he's qualified.
There's a world of difference. My son is a qualified PT and didn't study nutrition at all.
"Not my concern" is a strange thing to say about your health!
By the way if "MFP always calculates 1200" for you my guess is you are probably setting an aggressive weight loss goal. It doesn't have to be that way.
Seriously think you should step back and consider where you want to be in one month and one year from now. Try thinking longer term.
It seems you didn't understand what I wrote. I stated his qualifications aren't my concern because, I have done my research and I KNOW he is qualified. I wouldn't be paying someone who didn't know what they were doing. My only concern is what I'm eating and making sure I'm eating ENOUGH. So yes, I'm concerned about the right thing. Thanks.
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