Please advise me! Wat do you think of this meal plan?
Redxoxo5
Posts: 4 Member
Hey everyone
I’m new here. I have been working out consistently for one year now but I never paid attention to nutrition. Now I really wanna focus on that. Recently my trainer gave me a meal plan to follow. The thing is I don’t know if I should follow or or not. You see I’m only 18, female, 5.2ft and weigh 62kg. My goal is to lose fat and “tone up”. I workout 6 days per week. 4 days I work with my trainer and other 2 days I do kickboxing.
The cals that the trainer gave me seems too low. I’m not sure. Different days there are calorie goal to hit. For example Monday 1150 cals and Tuesday 1300 cals? When I add up all the calories for the whole week, they just seem too low. I checked IIFYM tdee calculator and that was telling me to eat 1600 cals daily to lose weight. However my trainers numbers are too low.
This is an example of week 2 cals.
Monday- 1300 cals
Tue- 1170 cals
Wed- 1270cals
Thurs- 980 cals
Fri- 1240 cals
Sat- 1350 cals
Sun- 1770 cals
I asked the trainer should I eat back the exercise cals? The trainer said no. I just dnt understand....
I’m gonna be honest. The workouts that my trainer gives me is really good. I feel amazing after. It’s just the nutrition part I’m not sure about.
What do you think?
Please give advise😞 should I follow this plan or should I just stick to Mfp calorie goal?
Thanks x
I’m new here. I have been working out consistently for one year now but I never paid attention to nutrition. Now I really wanna focus on that. Recently my trainer gave me a meal plan to follow. The thing is I don’t know if I should follow or or not. You see I’m only 18, female, 5.2ft and weigh 62kg. My goal is to lose fat and “tone up”. I workout 6 days per week. 4 days I work with my trainer and other 2 days I do kickboxing.
The cals that the trainer gave me seems too low. I’m not sure. Different days there are calorie goal to hit. For example Monday 1150 cals and Tuesday 1300 cals? When I add up all the calories for the whole week, they just seem too low. I checked IIFYM tdee calculator and that was telling me to eat 1600 cals daily to lose weight. However my trainers numbers are too low.
This is an example of week 2 cals.
Monday- 1300 cals
Tue- 1170 cals
Wed- 1270cals
Thurs- 980 cals
Fri- 1240 cals
Sat- 1350 cals
Sun- 1770 cals
I asked the trainer should I eat back the exercise cals? The trainer said no. I just dnt understand....
I’m gonna be honest. The workouts that my trainer gives me is really good. I feel amazing after. It’s just the nutrition part I’m not sure about.
What do you think?
Please give advise😞 should I follow this plan or should I just stick to Mfp calorie goal?
Thanks x
2
Replies
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Is your personal trainer qualified in nutrition? many are not. Even if they are this looks very questionable to me,
The plan they have you on is averaging out at around 1300 calories per day, which is very low for someone who is working out 6 days per week. You're also only a couple of kilos above a healthy weight range for your height, so you should really be set to 0.5-1lb loss per week in MFP.
Personally unless this trainer can justify why they are giving you a deficit that's only really suitable for someone that's obese, I'd tell them to focus on your workouts and if you really do feel like you need help with your nutrition see a Registered Dietician, not a fitness trainer or a nutritionist (anyone can be a nutritionist thanks to the internet). And remember you're paying for their services, it's reasonable for you to ask questions and be given an adequate explanation for their suggestions.
There's a couple of threads here that might be useful to you:
https://community.myfitnesspal.com/en/discussion/10636388/free-customized-personal-weight-loss-eating-plan-not-spam-or-mlm/p1
https://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat17 -
What number does mfp give you when you put in your stats and then set it for 1 lb a week. You should eat that many calories and half your excercise calories back.
Less then 1200 is a horrible idea. Particularly as you are only 18 and likely still growing a little bit.
Trainers are not nutritionists. They will often give you an absurdly low number as they know people often do not calculate correctly and they care more about short term weight loss then how healthy you will be as you age.9 -
With all those workouts and such low calories (especially for a young person) I would expect you to feel lousy and lose muscle. Eat back your exercise calories. If there are funds to see a nutritionist or dietitian, then do that. Also: WTF with the 980 calorie day? For an active 18 year old? I'm sorry but that is just not safe at all.21
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tinkerbellang83 wrote: »Is your personal trainer qualified in nutrition? many are not. Even if they are this looks very questionable to me,
The plan they have you on is averaging out at around 1300 calories per day, which is very low for someone who is working out 6 days per week. You're also only a couple of kilos above a healthy weight range for your height, so you should really be set to 0.5-1lb loss per week in MFP.
Personally unless this trainer can justify why they are giving you a deficit that's only really suitable for someone that's obese, I'd tell them to focus on your workouts and if you really do feel like you need help with your nutrition see a Registered Dietician, not a fitness trainer or a nutritionist (anyone can be a nutritionist thanks to the internet). And remember you're paying for their services, it's reasonable for you to ask questions and be given an adequate explanation for their suggestions.
There's a couple of threads here that might be useful to you:
https://community.myfitnesspal.com/en/discussion/10636388/free-customized-personal-weight-loss-eating-plan-not-spam-or-mlm/p1
https://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat
Thank you for replying☺️ i asked my trainer why the low numbers? The trainer said you don’t need to worry because as long as you given me the right measurements then it’s all fine. I was like😕
Thanks for the threads. I’ll check them out5 -
What number does mfp give you when you put in your stats and then set it for 1 lb a week. You should eat that many calories and half your excercise calories back.
Less then 1200 is a horrible idea. Particularly as you are only 18 and likely still growing a little bit.
Trainers are not nutritionists. They will often give you an absurdly low number as they know people often do not calculate correctly and they care more about short term weight loss then how healthy you will be as you age.
Thanks for replying☺️ currently my activity level is set to lightly active and the rate of loss is set to 0.2kg per week. So currently it’s giving me 1600 cals to eat. On day to day basis I’m not active. I just workout 30-40 mins 6 days a week. Yeah, less than 1200 is defo too low. Somehow my trainer has helped other clients and they followed my trainers meal plan and stuff.0 -
With all those workouts and such low calories (especially for a young person) I would expect you to feel lousy and lose muscle. Eat back your exercise calories. If there are funds to see a nutritionist or dietitian, then do that. Also: WTF with the 980 calorie day? For an active 18 year old? I'm sorry but that is just not safe at all.
Thanks for replying☺️ yes I actually feel quite tired and moody most of the time. Yeah I’m thinking to see one. When I saw 980 cals I was like woahhhh that’s way too low😕2 -
tinkerbellang83 wrote: »Is your personal trainer qualified in nutrition? many are not. Even if they are this looks very questionable to me,
The plan they have you on is averaging out at around 1300 calories per day, which is very low for someone who is working out 6 days per week. You're also only a couple of kilos above a healthy weight range for your height, so you should really be set to 0.5-1lb loss per week in MFP.
Personally unless this trainer can justify why they are giving you a deficit that's only really suitable for someone that's obese, I'd tell them to focus on your workouts and if you really do feel like you need help with your nutrition see a Registered Dietician, not a fitness trainer or a nutritionist (anyone can be a nutritionist thanks to the internet). And remember you're paying for their services, it's reasonable for you to ask questions and be given an adequate explanation for their suggestions.
There's a couple of threads here that might be useful to you:
https://community.myfitnesspal.com/en/discussion/10636388/free-customized-personal-weight-loss-eating-plan-not-spam-or-mlm/p1
https://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat
Thank you for replying☺️ i asked my trainer why the low numbers? The trainer said you don’t need to worry because as long as you given me the right measurements then it’s all fine. I was like😕
Thanks for the threads. I’ll check them out
Yeah that's not really an answer.10 -
Do not forget that trainers are more interested in short term gains/losses (depending on what you want) so that you're more excited about their work and talk about them around you so they can get more clients. Most WOULD help you keep the weight with a more reasonable diet plan once you get to your goal; but they are still trying to get you there as fast as possible; even if it's not the healtiest option.
You are quite young, and in my opinion should eat more than 1300Cals a day; especially if you are working out 6 times a week. However, it also depends on the quality of these calories (if you are eating nutrient dense food) and the intensity of these workouts. It is hard to give you an accurate answer without knowing you personally (as a trainer would). I would still advise you to check with a dietician. If you can't for some reason; you can try to follow a 1600Cal diet and listen to what your body tell you. It seems like a reasonable starting point.7 -
That non answer is a red flag not to trust that trainer.20
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tinkerbellang83 wrote: »Is your personal trainer qualified in nutrition? many are not. Even if they are this looks very questionable to me,
The plan they have you on is averaging out at around 1300 calories per day, which is very low for someone who is working out 6 days per week. You're also only a couple of kilos above a healthy weight range for your height, so you should really be set to 0.5-1lb loss per week in MFP.
Personally unless this trainer can justify why they are giving you a deficit that's only really suitable for someone that's obese, I'd tell them to focus on your workouts and if you really do feel like you need help with your nutrition see a Registered Dietician, not a fitness trainer or a nutritionist (anyone can be a nutritionist thanks to the internet). And remember you're paying for their services, it's reasonable for you to ask questions and be given an adequate explanation for their suggestions.
There's a couple of threads here that might be useful to you:
https://community.myfitnesspal.com/en/discussion/10636388/free-customized-personal-weight-loss-eating-plan-not-spam-or-mlm/p1
https://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat
Thank you for replying☺️ i asked my trainer why the low numbers? The trainer said you don’t need to worry because as long as you given me the right measurements then it’s all fine. I was like😕
Thanks for the threads. I’ll check them out
A general rule of thumb that has served me well in life is that people who are qualified in what they're doing are usually willing to answer questions about how they arrived at their conclusions. When people respond with things like "Don't worry" when I ask questions about details, it makes me suspicious.
As others have said, those calories are way too low for a young person who is working out frequently.20 -
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I'll give you some advice based on my experience. I am only 1 inch taller, but 20 years older. I started at 1350 calories and lost super quickly. I increased my calories to 1650 and still ended up in the ER with low HR, low BP, low sugar. The doctor recommended increasing again to 1800 because he did not want to discourage exercise. You have to fuel your body. I still lost at 1800. It's better to eat more and stay in a deficit, than to eat as little as possible. I would eat at least 1350 every day and see what your weight does. You may need to increase again.10
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In addition to not being enough calories my general rule of thumb is that eating should be fairly ordinary for ordinary people with ordinary goals.14
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Is your trainer a registered dietitian? If not, then I would be skeptical...
Have you plugged your numbers into mfp to see what it recommends for calories? Keep in mind that you probably have less than 20 lbs to lose so you probably don't want to choose 2 lbs per week as it won't be sustainable.
6 -
tinkerbellang83 wrote: »Is your personal trainer qualified in nutrition? many are not. Even if they are this looks very questionable to me,
The plan they have you on is averaging out at around 1300 calories per day, which is very low for someone who is working out 6 days per week. You're also only a couple of kilos above a healthy weight range for your height, so you should really be set to 0.5-1lb loss per week in MFP.
Personally unless this trainer can justify why they are giving you a deficit that's only really suitable for someone that's obese, I'd tell them to focus on your workouts and if you really do feel like you need help with your nutrition see a Registered Dietician, not a fitness trainer or a nutritionist (anyone can be a nutritionist thanks to the internet). And remember you're paying for their services, it's reasonable for you to ask questions and be given an adequate explanation for their suggestions.
There's a couple of threads here that might be useful to you:
https://community.myfitnesspal.com/en/discussion/10636388/free-customized-personal-weight-loss-eating-plan-not-spam-or-mlm/p1
https://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat
Thank you for replying☺️ i asked my trainer why the low numbers? The trainer said you don’t need to worry because as long as you given me the right measurements then it’s all fine. I was like😕
Thanks for the threads. I’ll check them out
Sounds like your trainer is not actually qualified to give nutritional advice. I'd tell them you love them as a trainer, and want to stick to just that with them.6 -
Somehow my trainer has helped other clients and they followed my trainers meal plan and stuff.
Sure, because starvation diets make you lose weight. So if a client defines success by simple weight loss, hurrah. But how many are still on the trainer's BS diet in 6 months, a year, 3 years? There's also a survivorship bias here - I'm assuming the trainer hasn't told you how many people threw in the towel.
9 -
What number does mfp give you when you put in your stats and then set it for 1 lb a week. You should eat that many calories and half your excercise calories back.
Less then 1200 is a horrible idea. Particularly as you are only 18 and likely still growing a little bit.
Trainers are not nutritionists. They will often give you an absurdly low number as they know people often do not calculate correctly and they care more about short term weight loss then how healthy you will be as you age.
Thanks for replying☺️ currently my activity level is set to lightly active and the rate of loss is set to 0.2kg per week. So currently it’s giving me 1600 cals to eat. On day to day basis I’m not active. I just workout 30-40 mins 6 days a week. Yeah, less than 1200 is defo too low. Somehow my trainer has helped other clients and they followed my trainers meal plan and stuff.
Yes sure, but did they KEEP it off, or a year later have the gained it all back.
Your trainers plan will have you lose the weight, and quick too, but in a years time it will probably all be back on. Queue repeat clients because "they helped me lose the first time and its my fault I didn't keep it off" opposed to "that plan set me up to fail".
The contestants on the biggest loser all had strict reductions like you described, and virtually ALL of those contestants put it all back on again.5 -
What number does mfp give you when you put in your stats and then set it for 1 lb a week. You should eat that many calories and half your excercise calories back.
Less then 1200 is a horrible idea. Particularly as you are only 18 and likely still growing a little bit.
Trainers are not nutritionists. They will often give you an absurdly low number as they know people often do not calculate correctly and they care more about short term weight loss then how healthy you will be as you age.
Thanks for replying☺️ currently my activity level is set to lightly active and the rate of loss is set to 0.2kg per week. So currently it’s giving me 1600 cals to eat. On day to day basis I’m not active. I just workout 30-40 mins 6 days a week. Yeah, less than 1200 is defo too low. Somehow my trainer has helped other clients and they followed my trainers meal plan and stuff.
You don't really know if the other clients were fully compliant either by choice or because they simply ate more food than they realized.
Even assuming that some of the other clients were compliant they may have different stats than you that make less calories easier to tolerate.
Also, a lot of people feel that smoking a cigarette relieves stress. It is a method that works for them. Just because a method produces results does not mean it is an ideal method.3 -
It looks to me like they are trying to complicate things to trick you into believing they have a secret formula that you can't do without them... it's theatrics. The best things a trainer can do are help you to be accountable, and push you to try harder.7
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Fire that trainer. I’m 32, 5’3” and not even a quarter as active as you are, and I can still lose weight at around 1700-1800 calories per day.1
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I'm at 1200 calories a day, because my disability. The less active i am the less i will eat. If you're a active person, an always on your feet then yes maybe 1500, or more. But you have a personal trainer, you're paying for. He knowing better then me. An why you should have this as a calorie intake. An if not agree with this personal trainer. Get your money back an hire someone else. Who can help you. I don't have a personal trainer. I read0
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wwwtheselion11 wrote: »I'm at 1200 calories a day, because my disability. The less active i am the less i will eat. If you're a active person, an always on your feet then yes maybe 1500, or more. But you have a personal trainer, you're paying for. He knowing better then me. An why you should have this as a calorie intake. An if not agree with this personal trainer. Get your money back an hire someone else. Who can help you. I don't have a personal trainer. I read
You should not fire a trainer for bad nutritional advise any more than you should fire an auto mechanic that offered his opinion about why your dishwasher is not operational that turned out to be wrong.
I do not listen to my trainer for nutritional advise because that is not his area of expertise. I trust people who are educated in nutrition and I also consider it a priority for me to have enough knowledge to feed myself properly.
6 -
wwwtheselion11 wrote: »I'm at 1200 calories a day, because my disability. The less active i am the less i will eat. If you're a active person, an always on your feet then yes maybe 1500, or more. But you have a personal trainer, you're paying for. He knowing better then me. An why you should have this as a calorie intake. An if not agree with this personal trainer. Get your money back an hire someone else. Who can help you. I don't have a personal trainer. I read
You should not fire a trainer for bad nutritional advise any more than you should fire an auto mechanic that offered his opinion about why your dishwasher is not operational that turned out to be wrong.
I do not listen to my trainer for nutritional advise because that is not his area of expertise. I trust people who are educated in nutrition and I also consider it a priority for me to have enough knowledge to feed myself properly.
and in many states trainers are not allowed to give nutritional advice - but you need to check laws/regulations for your specific state...3
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