Ask me anything - nutrition coach
sandboxfitness
Posts: 69 Member
A lot of people need guidance , and I’m here just to help you.
Ask me anything regarding nutrition, fitness, weight lifting.
Credential:
Trained and coached 30+ clients with great results
Retired Bodybuilder with 15+ experience with losing and gaining weight.
Ask away
Ask me anything regarding nutrition, fitness, weight lifting.
Credential:
Trained and coached 30+ clients with great results
Retired Bodybuilder with 15+ experience with losing and gaining weight.
Ask away
7
Replies
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It’s been maybe a week and I haven’t lost a single pound. I haven’t gone over my calorie intake and I have been exercising. What am I doing wrong?2
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omfederico wrote: »It’s been maybe a week and I haven’t lost a single pound. I haven’t gone over my calorie intake and I have been exercising. What am I doing wrong?
It’s hard to tell you when I know nothing about your fitness plan or calorie intake
But in general the scale is not a good measurement of progress; it’s one of the options to track progress but not the best.
Take pictures every week and compare them together.
If you started a weight lifting program when you start dieting; you could be gaining muscle mass especially if you worked out so little in the past.
Maybe a week? Always weigh the same day every week upon waking up, weighing everyday will discourage you.
Sometimes on paper the calorie intake is good but in real life it doesn’t translate.
What I would do; finish the week strong; weigh in the morning : I would suggest Sunday, if you didn’t lose weight; I’d decrease 100 calories from carbs or add a cardio session of 30 min.
Rule of thumb; don’t drop calories unless your weight isn’t moving for 2 weeks3 -
sandboxfitness wrote: »omfederico wrote: »It’s been maybe a week and I haven’t lost a single pound. I haven’t gone over my calorie intake and I have been exercising. What am I doing wrong?
It’s hard to tell you when I know nothing about your fitness plan or calorie intake
But in general the scale is not a good measurement of progress; it’s one of the options to track progress but not the best.
Take pictures every week and compare them together.
If you started a weight lifting program when you start dieting; you could be gaining muscle mass especially if you worked out so little in the past.
Maybe a week? Always weigh the same day every week upon waking up, weighing everyday will discourage you.
Sometimes on paper the calorie intake is good but in real life it doesn’t translate.
What I would do; finish the week strong; weigh in the morning : I would suggest Sunday, if you didn’t lose weight; I’d decrease 100 calories from carbs or add a cardio session of 30 min.
Rule of thumb; don’t drop calories unless your weight isn’t moving for 2 weeks
How much muscle mass do you think someone would gain in a week?16 -
janejellyroll wrote: »sandboxfitness wrote: »omfederico wrote: »It’s been maybe a week and I haven’t lost a single pound. I haven’t gone over my calorie intake and I have been exercising. What am I doing wrong?
It’s hard to tell you when I know nothing about your fitness plan or calorie intake
But in general the scale is not a good measurement of progress; it’s one of the options to track progress but not the best.
Take pictures every week and compare them together.
If you started a weight lifting program when you start dieting; you could be gaining muscle mass especially if you worked out so little in the past.
Maybe a week? Always weigh the same day every week upon waking up, weighing everyday will discourage you.
Sometimes on paper the calorie intake is good but in real life it doesn’t translate.
What I would do; finish the week strong; weigh in the morning : I would suggest Sunday, if you didn’t lose weight; I’d decrease 100 calories from carbs or add a cardio session of 30 min.
Rule of thumb; don’t drop calories unless your weight isn’t moving for 2 weeks
How much muscle mass do you think someone would gain in a week?
Not much, but if you been dieting and exercising for a while when dieting; you’ll gain enough to stall your weight loss.
I can show you a video of one of the people I coached, she went from 170 to 165 a totally different physique.
It’s mind blowing.5 -
What macro goals or other nutritional strategies do you recommend for a post-menopausal woman (60+) who has goals of weight management and fitness improvement?8
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sandboxfitness wrote: »janejellyroll wrote: »sandboxfitness wrote: »omfederico wrote: »It’s been maybe a week and I haven’t lost a single pound. I haven’t gone over my calorie intake and I have been exercising. What am I doing wrong?
It’s hard to tell you when I know nothing about your fitness plan or calorie intake
But in general the scale is not a good measurement of progress; it’s one of the options to track progress but not the best.
Take pictures every week and compare them together.
If you started a weight lifting program when you start dieting; you could be gaining muscle mass especially if you worked out so little in the past.
Maybe a week? Always weigh the same day every week upon waking up, weighing everyday will discourage you.
Sometimes on paper the calorie intake is good but in real life it doesn’t translate.
What I would do; finish the week strong; weigh in the morning : I would suggest Sunday, if you didn’t lose weight; I’d decrease 100 calories from carbs or add a cardio session of 30 min.
Rule of thumb; don’t drop calories unless your weight isn’t moving for 2 weeks
How much muscle mass do you think someone would gain in a week?
Not much, but if you been dieting and exercising for a while when dieting; you’ll gain enough to stall your weight loss.
I can show you a video of one of the people I coached, she went from 170 to 165 a totally different physique.
It’s mind blowing.
I have no doubt that one can undergone remarkable physical transformations through fitness, I just didn't think it was the issue at play here if someone hasn't lost in "maybe a week."10 -
janejellyroll wrote: »sandboxfitness wrote: »janejellyroll wrote: »sandboxfitness wrote: »omfederico wrote: »It’s been maybe a week and I haven’t lost a single pound. I haven’t gone over my calorie intake and I have been exercising. What am I doing wrong?
It’s hard to tell you when I know nothing about your fitness plan or calorie intake
But in general the scale is not a good measurement of progress; it’s one of the options to track progress but not the best.
Take pictures every week and compare them together.
If you started a weight lifting program when you start dieting; you could be gaining muscle mass especially if you worked out so little in the past.
Maybe a week? Always weigh the same day every week upon waking up, weighing everyday will discourage you.
Sometimes on paper the calorie intake is good but in real life it doesn’t translate.
What I would do; finish the week strong; weigh in the morning : I would suggest Sunday, if you didn’t lose weight; I’d decrease 100 calories from carbs or add a cardio session of 30 min.
Rule of thumb; don’t drop calories unless your weight isn’t moving for 2 weeks
How much muscle mass do you think someone would gain in a week?
Not much, but if you been dieting and exercising for a while when dieting; you’ll gain enough to stall your weight loss.
I can show you a video of one of the people I coached, she went from 170 to 165 a totally different physique.
It’s mind blowing.
I have no doubt that one can undergone remarkable physical transformations through fitness, I just didn't think it was the issue at play here if someone hasn't lost in "maybe a week."
It’s very hard to answer “why I didn’t lose weight” questions if I’m not responsible for your fitness plan or know nothing about it.
But I can tell why maybe you few reasons why you didn’t lose weight..
I hope you guys understand
1 -
sandboxfitness wrote: »janejellyroll wrote: »sandboxfitness wrote: »janejellyroll wrote: »sandboxfitness wrote: »omfederico wrote: »It’s been maybe a week and I haven’t lost a single pound. I haven’t gone over my calorie intake and I have been exercising. What am I doing wrong?
It’s hard to tell you when I know nothing about your fitness plan or calorie intake
But in general the scale is not a good measurement of progress; it’s one of the options to track progress but not the best.
Take pictures every week and compare them together.
If you started a weight lifting program when you start dieting; you could be gaining muscle mass especially if you worked out so little in the past.
Maybe a week? Always weigh the same day every week upon waking up, weighing everyday will discourage you.
Sometimes on paper the calorie intake is good but in real life it doesn’t translate.
What I would do; finish the week strong; weigh in the morning : I would suggest Sunday, if you didn’t lose weight; I’d decrease 100 calories from carbs or add a cardio session of 30 min.
Rule of thumb; don’t drop calories unless your weight isn’t moving for 2 weeks
How much muscle mass do you think someone would gain in a week?
Not much, but if you been dieting and exercising for a while when dieting; you’ll gain enough to stall your weight loss.
I can show you a video of one of the people I coached, she went from 170 to 165 a totally different physique.
It’s mind blowing.
I have no doubt that one can undergone remarkable physical transformations through fitness, I just didn't think it was the issue at play here if someone hasn't lost in "maybe a week."
It’s very hard to answer “why I didn’t lose weight” questions if I’m not responsible for your fitness plan or know nothing about it.
But I can tell why maybe you few reasons why you didn’t lose weight..
I hope you guys understand
It can be hard!
Within seven days or less without weight loss, I think unrealistic expectations (as in, someone expects to immediately and rapidly lose weight) would be more likely than muscle gains. If exercise is the culprit in such a short period of time, we're probably looking at water retention related to new fitness routines.12 -
I'm running my second Marathon in less than 5 weeks. What strength training exercises would you recommend, how often, how long? I loathe strength training and I barely do any, even though I know it would help.3
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What’s the best tasting protein powder (vanilla or unflavored)?
Do you bake with protein powder ?
Which kind works the best for cooking? Again vanilla or unflavored
2 -
Building muscle with a low protein diet? I get sick when I eat too much protein, and certainly never reach 1g per 0.8kg lean mass.2
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What macro goals or other nutritional strategies do you recommend for a post-menopausal woman (60+) who has goals of weight management and fitness improvement?
Hi there! I respect our 60+ community who are still healthy !
Few things
-fitness pal to calculate your maintained calories
-macros will go for 1g of protein per lean body mass. if you’re not overweight; then 1g per body weight.
-your fats and carbs will equate for the rest of your calories. I like to have a 50/50 healthy fats and carbs %.
-carbs from fruits, starch and veggies
-fats from nuts, avocado and healthy oils like coconut oil or avocado oil
For exercises
4-5 weight lifting a week. it increases bone density and balances hormones
For cardio:
3-4 cardio sessions a week. I like HIT training for cardiovascular health. 20-30 min circuit training or HIT on the bike sprints for 15 seconds/45seconds steady then repeat
3 -
Problem is you only have 5 weeks...I'm running my second Marathon in less than 5 weeks. What strength training exercises would you recommend, how often, how long? I loathe strength training and I barely do any, even though I know it would help.
I worked with a sprint runner in the past. so obviously he loved to sprint which gave him the best endurance.
-So what I would do; I would train legs 2x a week,
*squats
*seated leg curls
*leg presses
*lying hamstring curls
*jumping squats
*lunges
and rest the week before the marathon.
-I would do High intensity sprints 20 seconds full speed sprint/40 seconds slow run and repeat. 4x a week then increase the sprint every week
-your nutrition is also important
1g of protein body weight to recover those fatigued muscles
To run far and fast; you have to fill up your glycogen in your muscle. Dextrose which is in Gatorade, glucose in starch rice, bread, pasta.. ect
Especially the day before the marathon
3 -
I have a question about my calories and building weight, so I'm currently running around 4 miles a day just added 1 more today to make it 5 and I'm not sure if I'm getting enough calories. my husband says I'm not my deficit runs around 500 + i'm not necessarily wanting to lose more weight but am trying to tone up and get rid of my stubborn MoMA pooch do I need to add more calories (basically what is a good calorie deficit to stick to to help gain muscles)0
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Beginners weight training? I only have light dumbbells, no gym membership...I already do cardio and yoga. Down 12 lbs since Dec, but no idea how to start incorporating lifting for weight loss & bone health?? TIA for your insight!
1 -
corinasue1143 wrote: »What’s the best tasting protein powder (vanilla or unflavored)?
Do you bake with protein powder ?
Which kind works the best for cooking? Again vanilla or unflavored
I use premium protein from Costco ; i love the flavor and it’s easy to drink on the go. No powder; no shaking , the vanilla is great and it’s a cheap protein
For baking i use Quest unflavored protein. I don’t bake with protein but I make pancakesBuilding muscle with a low protein diet? I get sick when I eat too much protein, and certainly never reach 1g per 0.8kg lean mass.
you can build muscle with a low protein diet. you also don’t have to eat it, you can drink it; make smoothies. premium protein from Costco or Walmart are easy to drink; i down it on the go.
Or use supplements like BCAAs in your drink. They have some like taste amazing like Xtend BCAAs
But to answer your question; carbs are protein sparing so add lots of carbs in your calories
So 50% of carbs and 30% protein, 20% fats4 -
Hi there! Welcome and thanks for offering help to the community.
Little back story...I’ve recently started lifting again and track my macros.
How important is cardio? I jump rope every day before my lifting session for about 5-10 minutes, but I loathe doing cardio.0 -
idontcarroll wrote: »Hi there! Welcome and thanks for offering help to the community.
Little back story...I’ve recently started lifting again and track my macros.
How important is cardio? I jump rope every day before my lifting session for about 5-10 minutes, but I loathe doing cardio.
Thank you man.
Cardio is a great addition to either gaining muscle or losing weight programs
It increases appetite if you’re gaining muscle and eating in a calorie surplus and it is great for burning calories if you’re trying to lose fat
I would start at 3x sessions for either goals and only go up if I’m trying to lose weight. doing too much cardio when gaining muscle is just sacrificing your calories you’re eating when your body could use them for something else4 -
sandboxfitness wrote: »
Problem is you only have 5 weeks...I'm running my second Marathon in less than 5 weeks. What strength training exercises would you recommend, how often, how long? I loathe strength training and I barely do any, even though I know it would help.
I worked with a sprint runner in the past. so obviously he loved to sprint which gave him the best endurance.
-So what I would do; I would train legs 2x a week,
*squats
*seated leg curls
*leg presses
*lying hamstring curls
*jumping squats
*lunges
and rest the week before the marathon.
-I would do High intensity sprints 20 seconds full speed sprint/40 seconds slow run and repeat. 4x a week then increase the sprint every week
-your nutrition is also important
1g of protein body weight to recover those fatigued muscles
To run far and fast; you have to fill up your glycogen in your muscle. Dextrose which is in Gatorade, glucose in starch rice, bread, pasta.. ect
Especially the day before the marathon
Thank you! I appreciate all of the advice! I use Smarties, too, for a sugar kick and I think that's dextrose also.1 -
406MamaBear wrote: »Beginners weight training? I only have light dumbbells, no gym membership...I already do cardio and yoga. Down 12 lbs since Dec, but no idea how to start incorporating lifting for weight loss & bone health?? TIA for your insight!
I would high suggest to get a cheap membership but if you don’t want to
There’s so many exercises you can do with Dumbells. there’s so many exercises to mention here but if you type “only Dumbell exercises” on YouTube you’ll get 1000 hits.
But remember nutrition is 70% of your fitness plan3 -
How much strength training do you need to do to make a difference over time? My goal is health - not strength, not thinness, just health. Should I be aiming for a certain number of minutes of strength training each week?1
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How much strength training do you need to do to make a difference over time? My goal is health - not strength, not thinness, just health. Should I be aiming for a certain number of minutes of strength training each week?
I would do 3-4 weight training a week. 2 days upper body, and 2 days lower body or 2 days upper and 1 lower
Once you get results you’ll be addicted and you’ll never go back. but diet is what 70% of what your health revolves around as well; don’t forget that!5 -
CaitlinWeatherford1 wrote: »I have a question about my calories and building weight, so I'm currently running around 4 miles a day just added 1 more today to make it 5 and I'm not sure if I'm getting enough calories. my husband says I'm not my deficit runs around 500 + i'm not necessarily wanting to lose more weight but am trying to tone up and get rid of my stubborn MoMA pooch do I need to add more calories (basically what is a good calorie deficit to stick to to help gain muscles)
A lot of people don’t understand this concept.
Let me clarify few things.
1st toning requires weight lifting, no questions asked
2nd toning up also requires you to lose fat 100%
3rd to tone up; you need developed muscles under your fat tissue so when you lose the fat; the muscle will make you look toned. Which brings us back to point 1 and 2.
All cardio will do is make you look stringy and skinny fat. Can you lose fat doing only cardio, absolutely but would you look toned; NO.
Now, to figure out your calorie intake, fitness pal is the best app that does it. Open the app and put your details in, go to goals and put what your goal is; I recommend lose 1.5 lbs, then fitness pal will give you the calories you need to eat
Then you’ll go to your calories and change your macros %. 35% protein, 45% fat and 20% carbs. I like this breakdown personally but I would do what you want to eat more of but keep protein at 35%
I would suggest you start lifting 4 times a week before adding any cardio2 -
Are full body workouts any good, or should I just focus on something like chest/triceps or bicep and shoulder workouts? I have three different full body workouts that I alternate every other day right now. I want to get stronger, but I would Really like to look better with my shirt off, tbh.2
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sandboxfitness wrote: »
Problem is you only have 5 weeks...I'm running my second Marathon in less than 5 weeks. What strength training exercises would you recommend, how often, how long? I loathe strength training and I barely do any, even though I know it would help.
I worked with a sprint runner in the past. so obviously he loved to sprint which gave him the best endurance.
-So what I would do; I would train legs 2x a week,
*squats
*seated leg curls
*leg presses
*lying hamstring curls
*jumping squats
*lunges
and rest the week before the marathon.
-I would do High intensity sprints 20 seconds full speed sprint/40 seconds slow run and repeat. 4x a week then increase the sprint every week
-your nutrition is also important
1g of protein body weight to recover those fatigued muscles
To run far and fast; you have to fill up your glycogen in your muscle. Dextrose which is in Gatorade, glucose in starch rice, bread, pasta.. ect
Especially the day before the marathon
Why would you have the OP run sprints less than 5 weeks from a marathon she has been training for? Nothing wrong with sprints, but really something someone should work up to over time looking at risk/reward especially this close to her event.
Nice article on sprinting by Eric Cressey, one of the best trainers around.
https://ericcressey.com/so-you-want-to-start-sprinting
Could also make a good case for skipping the weight work (unless she has been doing it for a while) this close to the marathon. Any strength increases will be immeasurable and again not a good risk/reward situation regarding possible injuries.
Looks good for after her race.17 -
Thanks for the offer!
What are easy core strengthening exercies I can do at home? I need to be mindful of spinal fusion c5 -c7 as well as recent shoulder surgery with bicep involvment and shoulder has now frozen.
I walk alot and have noticed back discomfort which I am attributing to lack of movement in my arms as well as poor core strenght.
Thanks again!1 -
TakeTheLongWayHome wrote: »Are full body workouts any good, or should I just focus on something like chest/triceps or bicep and shoulder workouts? I have three different full body workouts that I alternate every other day right now. I want to get stronger, but I would Really like to look better with my shirt off, tbh.
any workout programs are good if you are consistent with them. Choose one and stick to it for 6 weeks and if you like it, continue with it
you can do upper body, lower body; upper body, lower body, rest for few, and repeat.
Take all your lifts to failure. 12-10 reps, life heavy with good form and keep your protein high.
Speedy recovery. I would do workouts that do not aggravate your injury. Only you can know what triggers your injuries. Work around them; don’t do something that puts more pressure on that shoulder or spine.mikhnpaitsmum wrote: »Thanks for the offer!
What are easy core strengthening exercies I can do at home? I need to be mindful of spinal fusion c5 -c7 as well as recent shoulder surgery with bicep involvment and shoulder has now frozen.
I walk alot and have noticed back discomfort which I am attributing to lack of movement in my arms as well as poor core strenght.
Thanks again!
Regular Crunches, do them every 2 days. 100 every morning and leg raises 100 as well. Also do planks if your spine can handle it0 -
sandboxfitness wrote: »omfederico wrote: »It’s been maybe a week and I haven’t lost a single pound. I haven’t gone over my calorie intake and I have been exercising. What am I doing wrong?
It’s hard to tell you when I know nothing about your fitness plan or calorie intake
But in general the scale is not a good measurement of progress; it’s one of the options to track progress but not the best.
Take pictures every week and compare them together.
If you started a weight lifting program when you start dieting; you could be gaining muscle mass especially if you worked out so little in the past.
Maybe a week? Always weigh the same day every week upon waking up, weighing everyday will discourage you.
Sometimes on paper the calorie intake is good but in real life it doesn’t translate.
What I would do; finish the week strong; weigh in the morning : I would suggest Sunday, if you didn’t lose weight; I’d decrease 100 calories from carbs or add a cardio session of 30 min.
Rule of thumb; don’t drop calories unless your weight isn’t moving for 2 weeks
Most of this advice seems wrong to me.
Extremely unlikely poster will have gained significant muscle in a week.
Scale is perfectly good way of recording your weight and hence your progress.
Weighing daily or weekly is personal choice.
Extremely likely one week is just too short to assess progress - my advice is continue for another 3 weeks then review.
If still making no progress be prepared to open your diary and accept feedback
PS do you have any actual qualifications OP? What sort of qualification is needed to call yourself a nutrition coach?
19 -
sandboxfitness wrote: »A lot of people need guidance , and I’m here just to help you.
Ask me anything regarding nutrition, fitness, weight lifting.
Credential:
Trained and coached 30+ clients with great results
Retired Bodybuilder with 15+ experience with losing and gaining weight.
Ask away
Thanks for contributing Sandbox fitness. I've been 141lbs for one month, I'm also 5'6. No matter if my deficit is low or moderate. I haven't lost any pound. However I look different, like more compact. Also my pants size went down by an inch. I workout for 250 minutes most weeks. My goal is 72g protein and 150g carbs everyday. My calories are 1,410-1,660 perday. Could I be gaining muscle? I've only been in a deficit for one month. After coming off a 3week diet break. I do a lot of Pilates and body weight exercise with light weights of 21Lbs.1 -
sandboxfitness wrote: »TakeTheLongWayHome wrote: »Are full body workouts any good, or should I just focus on something like chest/triceps or bicep and shoulder workouts? I have three different full body workouts that I alternate every other day right now. I want to get stronger, but I would Really like to look better with my shirt off, tbh.
any workout programs are good if you are consistent with them. Choose one and stick to it for 6 weeks and if you like it, continue with it
you can do upper body, lower body; upper body, lower body, rest for few, and repeat.
Take all your lifts to failure. 12-10 reps, life heavy with good form and keep your protein high.
Speedy recovery. I would do workouts that do not aggravate your injury. Only you can know what triggers your injuries. Work around them; don’t do something that puts more pressure on that shoulder or spine.mikhnpaitsmum wrote: »Thanks for the offer!
What are easy core strengthening exercies I can do at home? I need to be mindful of spinal fusion c5 -c7 as well as recent shoulder surgery with bicep involvment and shoulder has now frozen.
I walk alot and have noticed back discomfort which I am attributing to lack of movement in my arms as well as poor core strenght.
Thanks again!
Regular Crunches, do them every 2 days. 100 every morning and leg raises 100 as well. Also do planks if your spine can handle it
Eeeeehhh taking all lifts to failure is sitting wrong with me, and seems like a recipe for injury. You do not need to lift to failure to progress or to gain strength; so long as you are employing progressive overload you will be progressing.17
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