Advice please 1 stone 3 months

2

Replies

  • SideSteel
    SideSteel Posts: 11,068 Member
    Sorry, I misunderstood the make-up part. So you can ignore that section of my reply, lol

    I would ask for some clarification for sure.

    Do you mind telling me your current weight and how active you are in general?
  • jessreece434
    jessreece434 Posts: 23 Member
    edited April 2017
    Not at all , I'm 11st 12 (been this weight for last 11 years give or take a few pound )
    Before January I went on big dog walks and that's it. I have an office job 4 days a week and one my feet one of those days as a dental nurse .
    Since January I do 2 boot camps a week 45 mins long HIT and see my PT on a wed evening as well as dog walks .

    Weight is similar, legs and hips look different but nothing very noticeable .
    Concerned with the result after nearly 3 months of working hard . Have been allowing alcohol occasionally ( vodka and slimline ) and some take outs but as of 3 weeks ago all this stopped and I have been extremely strict .

    I eat very healthy and meal prep always have done and I'm not a fan of crisps / chips / greasy food as it makes me feel crap . I have quite a slow metabolism
  • SideSteel
    SideSteel Posts: 11,068 Member
    edited April 2017
    Just for perspective sake, the LOWEST I would START your calorie intake at for fat loss would be around 1650 calories. I'm basing that on your current weight and activity.

    Now, it's possible you would need to go lower than this, but I would consider this the lowest reasonable starting point.
  • jessreece434
    jessreece434 Posts: 23 Member
    Wow that's quite a jump from the 1000 recommended. (Might explain why I'm lacking a lot of energy at the moment ) Breaking this down into grams of protein , carbs and fat what would your advise be ?
  • sammyliftsandeats
    sammyliftsandeats Posts: 2,421 Member
    jessreece434 wrote: »
    Wow that's quite a jump from the 1000 recommended. (Might explain why I'm lacking a lot of energy at the moment ) Breaking this down into grams of protein , carbs and fat what would your advise be ?

    That should be your #1 indicator that you are not eating enough.

    Remember that your body burns calories just living and breathing. You burn calories when you sleep. Your body burns more than 1000 calories per day, so you have been underfeeding yourself.

    Think of it as a car. How are you going to run it if you're not giving it enough fuel?

    A little perspective...I am 5 ft 3 and 10 stone 14. I maintain my weight on approximately 2000 calories a day. Because I don't own a car and walk/take the bus everywhere (desk job) and I exercise, I need to make sure I am fuelling myself for my lifestyle. I eat 1650 calories to lose about half a pound a week. It keeps me well-fed without feeling deprived, and I eat what I please without guilt.
  • jessreece434
    jessreece434 Posts: 23 Member
    Thanks for the advice . I'm also very glad there is an answer as to why I'm being tired and burnt out quite a lot . I will speak to the PT ask a few questions and see what his response is.
  • StaciMarie1974
    StaciMarie1974 Posts: 4,138 Member
    Does your PT have any experience as a nutritionist/dietician? This is a very low calorie plan, and especially low on fat. Consuming fat does not make one fat. Our bodies actually need fat for healthy hair/skin/nails and brain function, among other things.

    The lowest you should aim for in calories in is 1200 plus some additional to fuel your workouts. To lose weight, accurately and honestly log your calories in. And have patience. Weigh solids with a food scale. The exact ratio of fat/carbs/protein is not a one size fits all. Some people like low carb/high fat. Some do moderate of each. It depends on what food combinations allow you to feel satiated/full.
    jessreece434 wrote: »

    PT has reccomend the following

    2 omega 3 capsules daily
    1000 Cals
    100g carb
    100g protein
    20g fat

    No gluten
    No alcohol
    Train 3 times and I will be were I need to be.

    Thoughts on this please ?
    I am 11st 12 I have been this weight the last 11 years with not much excercise and a good diet I maintain this .

    Thanks

    Jess

  • Theo166
    Theo166 Posts: 2,564 Member
    If you like the workout, great stick with it but it sounds like he has no special qualifications as a nutritionist.

    The scale is hardly your enemy, just expect it to bounce up and down, loss won't be linear.

    Go with MFP recommendations on calories but try only eating back half your exercise calories. Since 1200 is the bottom limit, it probably doesn't represent -2lbs a week. If you are starving, eat back more of your exercise burn.

    Whether or not you lose it all by your wedding, suggest you start eating at maintenance 1 week before your wedding. You want to feel good and be full on energy, not grumpy and feeling ill.
  • ritzvin
    ritzvin Posts: 2,860 Member
    That seems pretty expensive - How many hours/week are you with the personal trainer? If the workouts are really, really good and you need the extra 1-on-1 time for now to perfect form, etc, then perhaps stick with him but toss out the idiotic nutritional advice.

    On supplements, extra vitamin D is generally a good idea in the UK - most people in northern climates are low in that.
  • ritzvin
    ritzvin Posts: 2,860 Member
    jessreece434 wrote: »
    I want to hear what he has to say first. Can anyone reccomend were I can get some proper advice online ? Some sort of plan to follow ?

    This site is a pretty good place to start - if you give it your age, weight, height, it will estimate your net maintenance calories, and a net calorie goal (emphasis on the "net") to lose 0.5/1/2 lbs/week and a decent default macro allotment (maybe aim for a bit higher protein). (But choose a reasonable loss rate, and eat at least some exercise calories back).

    If currently doing 2 cardio days and 1 weight training days, you could increase that (add 1-2 weight training days and 1-2 cardio days per week), but make sure you are eating enough to support the activity.
  • Mikeyiscool182
    Mikeyiscool182 Posts: 35 Member
    Chicken and salads. Yogurt and oatmeal in the am.
  • jessreece434
    jessreece434 Posts: 23 Member
    Thank you for your replies . What do you mean by eating at maintenance 1 week before the wedding ?
    I have no problems weighing / logging food etc. I am dedicated to get results.

    I have logged my diary and contacted him and asked him to review everything at the weekend and to work out my macros correctly and that I am exhausted and not getting results so I will see what he comes back with . It's a shame as he's a great guy , I enjoy the classes / PT. But it appears he isn't an expert in nutrition as he told me ... I don't have any idea what qualifications he has he came highly recommended by the owner of the gym as a newbie I took his advice. PT talks the talk ... (pheraps stupid on my behalf to not ask the question! )
  • EvgenyTrawor
    EvgenyTrawor Posts: 7 Member
    omg i need to become a PT and tell people "no gluten" and charge them 100$. ridiculous. who needs knowledge if you can make money just like that
  • jessreece434
    jessreece434 Posts: 23 Member
    Chicken salads I eat religiously ... he told me to avoid dairy and gluten ... so currently on green smoothies or eggs with green veg..
  • jessreece434
    jessreece434 Posts: 23 Member
    Pretty glad he told me to get this app ?! Glad I asked the question now or the next 3 months could have been interesting ?! I tired , skint , bald bride :-)
  • BABYLILAC
    BABYLILAC Posts: 148 Member
    Sidesteel has given you great advise he knows what he is talking about ....and I would listen to him not your PT.
    Your wedding will be here soon so you need to act fast .
    Good luck
  • Theo166
    Theo166 Posts: 2,564 Member
    edited April 2017
    jessreece434 wrote: »
    Thank you for your replies . What do you mean by eating at maintenance 1 week before the wedding ?
    I have no problems weighing / logging food etc. I am dedicated to get results.

    I have logged my diary and contacted him and asked him to review everything at the weekend and to work out my macros correctly and that I am exhausted and not getting results so I will see what he comes back with . It's a shame as he's a great guy , I enjoy the classes / PT. But it appears he isn't an expert in nutrition as he told me ... I don't have any idea what qualifications he has he came highly recommended by the owner of the gym as a newbie I took his advice. PT talks the talk ... (pheraps stupid on my behalf to not ask the question! )

    Eating at 'maintenance' would be changing your weekly loss goal to 0 lbs just before the wedding. I've heard stories of brides fainting on their day because of their dieting. whether you made your goal or not, you want to feel healthy and be in good spirits, not starved.

    Your PT isn't evil incarnate, he's just spouting mainstream but bad advice and giving you a goal below what is generally recommended. Maybe he assumes people cheat and get enough calories or maybe he just doesn't know any better. Trainers are targeted by many companies to resell to their customers (multi-level marketing). I expect it's hard for a trainer to turn away easy money by not selling supplements.

    Though you can speak with a nutritionist, I'd suggest just spending more time here on the forums. You are educating yourself for life, not something to outsource.
  • cldb77
    cldb77 Posts: 33 Member
    where about in the UK are you? i know you like his exercise but you might need to shake it up a bit if you haven't been getting results you expect. £100 seems a lot, i pay £50 per month which gives me access to attending boot camp 6 days a week if i want ( i dont) plus, regular contact and support between sessions and nutrition advice. May be an idea to shop around and get a bit more value for money with someone who has good customer reviews and knows what he/she is doing all round.
  • jessreece434
    jessreece434 Posts: 23 Member
    Thank you . But for the sake of a wedding I don't plan on stressing myself out over my weight I feel comfortable in my dress already I'm just not were I want to be ... but I won't be fainting on the day! It seemed a lot to be especially as it's joint PT with my friend and she is paying the same . There is no one else at the gym so it means leaving the gym and joining another one to find someone decent . I like the gym , classes and people which is a shame.
    With regards to mixing it up I only really know what he has taught me and from works out from online so I don't really know what to do to mix things up ?!
    I'm based in Telford Shropshire
  • PaulaWallaDingDong
    PaulaWallaDingDong Posts: 4,645 Member
    jessreece434 wrote: »
    Thank you . But for the sake of a wedding I don't plan on stressing myself out over my weight I feel comfortable in my dress already I'm just not were I want to be ... but I won't be fainting on the day! It seemed a lot to be especially as it's joint PT with my friend and she is paying the same . There is no one else at the gym so it means leaving the gym and joining another one to find someone decent . I like the gym , classes and people which is a shame.
    With regards to mixing it up I only really know what he has taught me and from works out from online so I don't really know what to do to mix things up ?!
    I'm based in Telford Shropshire

    Any chance the gym might have a few trainers as members who freelance? Some gyms have policies against it. Planet Fitness in the US, for example...so one trainer I know gets around it by just going there to "work out with" his clients. Some of the other members might know. Or you could find someone to train you at home. No need to quit your gym.
  • jessreece434
    jessreece434 Posts: 23 Member
    Thank you . My PT is very popular at the gym so I would need to be careful doing that. There is another branch of the gym I am at not to far away so I might ask there.
  • cerise_noir
    cerise_noir Posts: 5,468 Member
    jessreece434 wrote: »
    Chicken salads I eat religiously ... he told me to avoid dairy and gluten ... so currently on green smoothies or eggs with green veg..

    Dairy and gluten are NOT bad for weight loss.... your trainer knows jack crap.
  • Theo166
    Theo166 Posts: 2,564 Member
    jessreece434 wrote: »
    Thank you . My PT is very popular at the gym so I would need to be careful doing that. There is another branch of the gym I am at not to far away so I might ask there.

    Just use him for exercise coaching and motivation, where he's actually trained.
  • jessreece434
    jessreece434 Posts: 23 Member
    edited April 2017
    I'm going to see what he says after I ask him about what I have learnt from this post and if I get the same answer I will be Looking for someone online to help me with nutrition and carry on training at the gym I'm at. Thanks guys
  • mlinci
    mlinci Posts: 402 Member
    OP, I can see you've already taken on board the advice not to eat as little as 1000 calories per day, but I just wanted to add another problem with eating so little that no one has mentioned yet - 1000 is so little that the chances are also that you would be left so famished you would at some point give up, and end up overeating. The trick is to chose an amount of calories that's sustainable over time - for me that was about 1650 to begin with, then about 1800 to continue with a slow loss rate.
  • jessreece434
    jessreece434 Posts: 23 Member
    Thank you . Spoke to PT this morning who advised as I have a goal I am on a 5:2 diet or something ? Its a calorie defecit diet ? I explained I feel tired and about not eating enough he said 1000 cal is fine and I need to up my cardio vascular excercise and if I feel tired have a coffee ?!! I asked if this is his plan for the next 3 months before wedding and he said yes and is encouraging me to work out more !

    I have sent him a email tonight asking him to explain his reasoning and why I am gluten free / 1000 cal and feeling like this ... the hunt for a new nutritionist has began !
  • sammyliftsandeats
    sammyliftsandeats Posts: 2,421 Member
    jessreece434 wrote: »
    Thank you . Spoke to PT this morning who advised as I have a goal I am on a 5:2 diet or something ? Its a calorie defecit diet ? I explained I feel tired and about not eating enough he said 1000 cal is fine and I need to up my cardio vascular excercise and if I feel tired have a coffee ?!! I asked if this is his plan for the next 3 months before wedding and he said yes and is encouraging me to work out more !

    I have sent him a email tonight asking him to explain his reasoning and why I am gluten free / 1000 cal and feeling like this ... the hunt for a new nutritionist has began !

    5:2 is a fasting method.

    https://en.wikipedia.org/wiki/5:2_diet

    I am really confused as to why he keeps recommending fads to you instead of a sensible calorie deficit eating foods you enjoy in moderation and appropriate amounts.

    For the sake of your sanity, I would really definitely look for a new nutritionist because this guy has no clue what he is talking about.
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