Opinion of this "diet plan"? (given by personal trainer)
refinnejlauren85
Posts: 7 Member
Hi all,
I have been working out with a friend and we decided to get a personal trainer that works at a local gym near our work. The personal trainer gave us a diet plan. I think it is flawed, but I don't know all that much about nutrition and everyone has differing opinions. This particular diet plan does not allow for any dairy and no mention of avocados, which I love. I would love to hear what you all think of her suggestions. It seems high in protein and low in fat but also seems very bland and boring.
1. 3 egg whites + 1/2 cup oatmeal + 1/2 fruit (she suggested half a banana)
2. 4 oz chicken breast + 1/2 brown rice + 3.5 oz greens (she suggested asparagus, spinach, broccoli)
3. 4 oz tilapia (I hate fish - so if there is a better alternative, or if I can get whatever benefits this or other fish offer from a supplement, sign me up for that!) + 1 slice of 100% whole wheat bread + 3-4 oz greens (asparagus, spinach, broccoli)
4. 4 oz gound turkey 93% + 6 oz greens
5. 3 egg whites + 1/4 cup nuts
6. Post workout -- 1 scoop whey protein + 1/4 cup oats (within 90 minutes of workout) OR 6 oz chicken breast + 1/2 cup white rice + 3 oz greens
Bad: BBQ sauces, Ranch, flavored drinks, milk, mayo, butter, multivitamins, digestive enzymes, must drink 128 oz water/day
Good: ketchup, mustard, salsa, hot sauces, spices, salt
Edit: I guess I should mention my goal is to lose ~60 lbs. I do weights and cardio at the gym. My friend's goal is to be stronger and more toned, but would also like to lose weight as well.
I have been working out with a friend and we decided to get a personal trainer that works at a local gym near our work. The personal trainer gave us a diet plan. I think it is flawed, but I don't know all that much about nutrition and everyone has differing opinions. This particular diet plan does not allow for any dairy and no mention of avocados, which I love. I would love to hear what you all think of her suggestions. It seems high in protein and low in fat but also seems very bland and boring.
1. 3 egg whites + 1/2 cup oatmeal + 1/2 fruit (she suggested half a banana)
2. 4 oz chicken breast + 1/2 brown rice + 3.5 oz greens (she suggested asparagus, spinach, broccoli)
3. 4 oz tilapia (I hate fish - so if there is a better alternative, or if I can get whatever benefits this or other fish offer from a supplement, sign me up for that!) + 1 slice of 100% whole wheat bread + 3-4 oz greens (asparagus, spinach, broccoli)
4. 4 oz gound turkey 93% + 6 oz greens
5. 3 egg whites + 1/4 cup nuts
6. Post workout -- 1 scoop whey protein + 1/4 cup oats (within 90 minutes of workout) OR 6 oz chicken breast + 1/2 cup white rice + 3 oz greens
Bad: BBQ sauces, Ranch, flavored drinks, milk, mayo, butter, multivitamins, digestive enzymes, must drink 128 oz water/day
Good: ketchup, mustard, salsa, hot sauces, spices, salt
Edit: I guess I should mention my goal is to lose ~60 lbs. I do weights and cardio at the gym. My friend's goal is to be stronger and more toned, but would also like to lose weight as well.
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Replies
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Looks like 100% broscience.
Did she say anything about a calorie deficit, weighing your food on a digital food scale, or how much protein, fat and fiber you should be aiming for per day?0 -
That's a cookie cutter diet plan that the trainer found online. It's given to lots of bikini and figure competitors by trainers with little to no experience and no nutritional training. Ignore it.
Instead follow MyFitnessPal's calories. Eat some protein and vegetables at each meal, fill in some snacks when you find you need a boost, enjoy a small treat at the end of the day if you have calories. Planning ahead will do wonders!0 -
No -- I had mentioned I used myfitnesspal and she disagreed with most of what I was claiming I was eating
Some of the things I eat that I would consider healthy:
- 1/3 cup oatmeal, 1-2 tablespoons pb2, half banana or half apple
- 1 egg with 1-2 egg whites and spinach or broccoli mixed in and sometimes with salsa.
- Vanilla greek yogurt with 1/4-1/2 cup mixed frozen berries for a snack
- lots of boneless skinless chicken breasts
- celery w/ a wedge of laughing cow swiss cheese
I also have no ground or basis for this, but I try to stay around 30g of carbs for breakfast, lunch, dinner, and 15g x 2 snacks during the day. My mom did this and it worked well for her (she was pre-diabetic, I'm not, but it runs in my family).
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Listen to usmcmp! She's one of the most knowledgeable people on myfitnesspal.0
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refinnejlauren85 wrote: »No -- I had mentioned I used myfitnesspal and she disagreed with most of what I was claiming I was eating
Some of the things I eat that I would consider healthy:
- 1/3 cup oatmeal, 1-2 tablespoons pb2, half banana or half apple
- 1 egg with 1-2 egg whites and spinach or broccoli mixed in and sometimes with salsa.
- Vanilla greek yogurt with 1/4-1/2 cup mixed frozen berries for a snack
- lots of boneless skinless chicken breasts
- celery w/ a wedge of laughing cow swiss cheese
I also have no ground or basis for this, but I try to stay around 30g of carbs for breakfast, lunch, dinner, and 15g x 2 snacks during the day.[/b] My mom did this and it worked well for her (she was pre-diabetic, I'm not, but it runs in my family).
You have a plan. Know that you can open up your options:
eggs with the yolks, dark meat chicken, salmon, tuna, pinto beans, black beans,
chic peas, pork chops, nuts, rice, squash, cauliflower, green beans, carrots,
mushrooms, asparagus, okra, eggplant, spaghetti squash, zucchini AND
anything else that you want.
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Sounds boring, lacking fats (other than the tiny bit in the meat and nuts), and why only green veggies? A veritable rainbow of produce arbitrarily restricted. I'd say unsustainable and sad. I'm sassy, but I'd have asked if my own tears were an acceptable seasoning, and said thanks, no thanks.
I'll echo the broscience sentiment. Sounds like it was copy pasta from a bikini body Pinterest board of someone with no nutritional knowledge.0 -
I'd fail miserably on this diet plan. Everything on the "bad" list are things I eat pretty regularly, except digestive enzymes, which I would love to know why they are forbidden.0
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Lol "egg whites", just throw all that good cholesterol and omega 3s in the trash. YEA! FITNESS TRAINERS!0
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Looks like you already eat a variety of foods rich in nutrition, which is great for your overall health and helps keep hunger at bay. So, consume fewer calories from those foods than the number of calories you burn from activity/exercise and you'll lose weight. You do that by figuring out how much energy (i.e., calories) you need to support your daily activity and exercise and then eat 250 calories less than that amount per day for every half pound you want to lose per week, up to 2 pounds per week.0
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It will work the same as what you were eating before for weight loss given that you're eating at a calorie deficit.0
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That's a cookie cutter diet plan that the trainer found online. It's given to lots of bikini and figure competitors by trainers with little to no experience and no nutritional training. Ignore it.
Instead follow MyFitnessPal's calories. Eat some protein and vegetables at each meal, fill in some snacks when you find you need a boost, enjoy a small treat at the end of the day if you have calories. Planning ahead will do wonders!
100% this.
Be as accurate as you can with weighing and measuring your food, be diligent about logging your food and weighing yourself and be reasonable with the estimated calorie burns you use. Get plenty of protein and veggies and EAT FOOD YOU LIKE to hit your goals. I would cry if I had to follow that diet. I like chicken, but hate fish, egg whites, ground turkey and wheat bread/rice. I still eat a lot of protein.
Most of all, learn how to have treats in moderation.
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refinnejlauren85 wrote: »No -- I had mentioned I used myfitnesspal and she disagreed with most of what I was claiming I was eating
Some of the things I eat that I would consider healthy:
- 1/3 cup oatmeal, 1-2 tablespoons pb2, half banana or half apple
- 1 egg with 1-2 egg whites and spinach or broccoli mixed in and sometimes with salsa.
- Vanilla greek yogurt with 1/4-1/2 cup mixed frozen berries for a snack
- lots of boneless skinless chicken breasts
- celery w/ a wedge of laughing cow swiss cheese
I also have no ground or basis for this, but I try to stay around 30g of carbs for breakfast, lunch, dinner, and 15g x 2 snacks during the day. My mom did this and it worked well for her (she was pre-diabetic, I'm not, but it runs in my family).
Absolutely none of that is unhealthy or bad. If it keeps you full and happy eat those. Ditch her cookie cutter diet and call her out on it.
https://www.figureandbikini.org/a/134/My-Competition-Meal-Plan
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Christine_72 wrote: »I'd fail miserably on this diet plan. Everything on the "bad" list are things I eat pretty regularly, except digestive enzymes, which I would love to know why they are forbidden.
Sorry, that was actually a typo the digestive enzymes and 128 oz water should be listed under the good section, lol.0 -
refinnejlauren85 wrote: »Christine_72 wrote: »I'd fail miserably on this diet plan. Everything on the "bad" list are things I eat pretty regularly, except digestive enzymes, which I would love to know why they are forbidden.
Sorry, that was actually a typo the digestive enzymes and 128 oz water should be listed under the good section, lol.
Unless someone is working all day sweating in the hot sun, they do not need that much water in one day.
Anywhere from four to eight 8-ounce cups of water is usually enough for most of us.0 -
refinnejlauren85 wrote: »Christine_72 wrote: »I'd fail miserably on this diet plan. Everything on the "bad" list are things I eat pretty regularly, except digestive enzymes, which I would love to know why they are forbidden.
Sorry, that was actually a typo the digestive enzymes and 128 oz water should be listed under the good section, lol.
Unless someone is working all day sweating in the hot sun, they do not need that much water in one day.
Anywhere from four to eight 8-ounce cups of water is usually enough for most of us.
I told her I would float away. I'm 5'1. I drink about 72 oz a day.0 -
williams969 wrote: »Sounds boring, lacking fats (other than the tiny bit in the meat and nuts), and why only green veggies? A veritable rainbow of produce arbitrarily restricted. I'd say unsustainable and sad. I'm sassy, but I'd have asked if my own tears were an acceptable seasoning, and said thanks, no thanks.
I'll echo the broscience sentiment. Sounds like it was copy pasta from a bikini body Pinterest board of someone with no nutritional knowledge.
I basically said the same thing. it is absolutely unsustainable.0 -
If I ran across a personal trainer who gave such terrible information regarding diet, I wouldn't listen to a single word he/she had to say about anything else. Sounds like somebody who got their training from the University of Broscience.0
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Typical "trainer" diet proposal. Why the hell does every trainer who's in shape think that EVERYONE needs to eat the way they do?
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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At least they gave you ketchup and hot sauce. That'll be hella good on your eggs.0
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That's a cookie cutter diet plan that the trainer found online. It's given to lots of bikini and figure competitors by trainers with little to no experience and no nutritional training. Ignore it.
Instead follow MyFitnessPal's calories. Eat some protein and vegetables at each meal, fill in some snacks when you find you need a boost, enjoy a small treat at the end of the day if you have calories. Planning ahead will do wonders!
Yep, just eat protein, vegetables and starchy carbs like brown rice/oats (don't forget healthy fats too) and within your calorie goals. I follow low fat diet too, but that's because I have a slightly high LDL. So, I limit saturated fat and avoid trans fat.0 -
I'd ask for the rationale your trainor is operating under by which this menu could be a logical consequence.
I would think the rationale would be more useful to a person than some menu.
If there is no rationale, I personally wouldn't reward a trainor's incompetence with my hard-earned money.0 -
It would be one thing if you asked for a diet plan (doesn't sound like the OP did) and the trainer said, "here's a sample menu or outline of choices that should allow you to lose weight at an appropriate rate while getting your macro and micro nutrients, with an emphasis on protein because we want to try to spare your muscles while you're losing weight." It's quite another thing for the trainer to tell that you should only eat the things on a relatively short list, and that you have to divide them up into six meals (or three meals and three snacks) just this way. Because meal timing is pretty much immaterial, and there are lots of ways to get the same micros and macros into your diet.0
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williams969 wrote: »
The yolks are of course packed with micro nutrients, but the egg whites have their place in well rounded diet too. Most grocery stores sell cartons of 100% pure liquid egg whites so you don't have to throw away anything0 -
I would really worry about the lack of calcium, selenium and lycopene in that diet as well as the fats.
As a female you really need to get your calcium requirements.0 -
Fire the trainer. Problem solved
I would not trust this person to offer advice on anything.0 -
I have failed many times on diets like this. Having foods I like in moderation and counting calories is the only thing that has been working for me so far. Anyway, if you don't like the plan, it's not going to work. Just my humble opinion, I'm not a pro0
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helenapanda wrote: »I have failed many times on diets like this. Having foods I like in moderation and counting calories is the only thing that has been working for me so far. Anyway, if you don't like the plan, it's not going to work. Just my humble opinion, I'm not a pro
That's what I was thinking -- thanks!0 -
If I ran across a personal trainer who gave such terrible information regarding diet, I wouldn't listen to a single word he/she had to say about anything else. Sounds like somebody who got their training from the University of Broscience.
Their training seems to be okay -- she may be pushing too hard with weights. I'm a weakling, as I have never really done anything with weights before, and she kills me with the amount of weights she's making me to. At times, I feel like I am sacrificing form because it's above my level but she's kind of a nazi and pushes me, which I need, but I think form and learning how to do things properly is way more important.0 -
If you are not happy with your eating plan, you are not going to stick with it. You have to find something that makes you happy, and that you can sustain in the long run - I dont think this is it, from a psychological standpoint. Too bland, not enough variety.0
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