Ask me anything - nutrition coach
Replies
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BarbaraHelen2013 wrote: »sandboxfitness wrote: »mylittlechocobo wrote: »Stats: 32F 5'6" 126lb
Goal: Visible abs
Program: Insanity workout program
Calories/Macros: 1891Cal Carbs237 Fat49 Protein126 (Training Days)
1513Cal Carbs113 Fat62 Protein126 (Rest Day)
Questions: #1 Is this a reasonable Calorie/Macro setup for my goal and workout routine?
#2 While I find I can generally keep within the calories I find my fat macro is over my goal almost daily,
usually ends up totaling about 70-80g average, how much of an effect with this have? Also I find I'm
only reaching around 80-100g on protein again wondering if that will hurt my goals.
#3 Is there anything I should be adding/changing routine or nutrition wise to reach my goal?
Side note: I don't have access to a gym, equipment or weights other than mini resistance bands and maybe using some water bottles as makeshift light weights. Any advice you have is much appreciated!
I’m sorry ; what is your goal ?
And how did you calculate your calorie intake?
She says quite clearly in the second line of the post ‘Goal: visible abs’.
Thanks assistant. I missed it.3 -
sandboxfitness wrote: »
I swear so many haters when you try to help ppl. It’s funny
I suspect it’s because these forums are largely for posting questions relating to health and fitness. Usually many people will post insightful responses after gathering the right information.
You’ve declared that you’re can do this singlehandedly and are providing advice with a very distinct viewpoint (not a marathon runner for instance).
You really have to be prepared for your advice (presented as expert) to be scrutinised. That’s the way it works. There often isn’t a simple answer to questions.25 -
mylittlechocobo wrote: »Stats: 32F 5'6" 126lb
Goal: Visible abs
Program: Insanity workout program
Calories/Macros: 1891Cal Carbs237 Fat49 Protein126 (Training Days)
1513Cal Carbs113 Fat62 Protein126 (Rest Day)
Questions: #1 Is this a reasonable Calorie/Macro setup for my goal and workout routine?
#2 While I find I can generally keep within the calories I find my fat macro is over my goal almost daily,
usually ends up totaling about 70-80g average, how much of an effect with this have? Also I find I'm
only reaching around 80-100g on protein again wondering if that will hurt my goals.
#3 Is there anything I should be adding/changing routine or nutrition wise to reach my goal?
Side note: I don't have access to a gym, equipment or weights other than mini resistance bands and maybe using some water bottles as makeshift light weights. Any advice you have is much appreciated!
I’m gonna assume here that visible abs means you’re trying to lose fat.
I’d lower your calories to 1600 a week. Leave your rest days and workout days the same, if you’re always going above your fat intake; why don’t you increase your fat intake and your lower carbs?
You have to hit your protein intake, it’s very essential you do so to keep your muscle mass and protein has a high thermic food effect that can help with metabolism.0 -
I’m here to help ppl; you can disagree with the advice I give; if they want to take it, fine; if not that’s fine too. it’s free and free speech. Don’t come into my thread to argue with me cause I don’t care what you have to say. you can disagree all you want.. I’m not here for a debate; I know my stuff and I got many ppl into shape..
Have you?3 -
I turned vegetarian in 2020 due to ethical reasons. Even then I wasn't eating too much meat as I'm not very good cook when it comes to non vegetarian fare. So my only source of protein was eggs. I changed my diet and started eating vegetarian sources of protein. I also very recently have started drinking protein powder but still can't hit my protein goal. Any advice?1
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Frompumpkin2cinderella wrote: »I turned vegetarian in 2020 due to ethical reasons. Even then I wasn't eating too much meat as I'm not very good cook when it comes to non vegetarian fare. So my only source of protein was eggs. I changed my diet and started eating vegetarian sources of protein. I also very recently have started drinking protein powder but still can't hit my protein goal. Any advice?
I’m not sure how aren’t you hitting your protein goal? Drink more protein shakes or what you have. Instead of 2 scoops; add 3. Add 4..
Is the reason that you aren’t hungry or you can’t use lots of vegan protein powder because it’s expensive?
What’s the reason1 -
sandboxfitness wrote: »
I swear so many haters when you try to help ppl. It’s funny
I suspect it’s because these forums are largely for posting questions relating to health and fitness. Usually many people will post insightful responses after gathering the right information.
You’ve declared that you’re can do this singlehandedly and are providing advice with a very distinct viewpoint (not a marathon runner for instance).
You really have to be prepared for your advice (presented as expert) to be scrutinised. That’s the way it works. There often isn’t a simple answer to questions.
I can because I have the answers, now if ppl want to take them or not; that up to them. most of these ppl arguing with me and disagreeing with me can’t even get themselves inshape. I’ve met there ppl in real life. The ones that know it all but they watched a YouTube video2 -
You may find this concept useful. Knower vs Learner.
https://con-tact-international.com/how-mindsets-make-big-differences/12 -
sandboxfitness wrote: »I’m here to help ppl; you can disagree with the advice I give; if they want to take it, fine; if not that’s fine too. it’s free and free speech. Don’t come into my thread to argue with me cause I don’t care what you have to say. you can disagree all you want.. I’m not here for a debate; I know my stuff and I got many ppl into shape..
Have you?
If it's free speech and you can take it or leave it, then other people can also post whatever comments/disagreements/opinions they like.19 -
sandboxfitness wrote: »Frompumpkin2cinderella wrote: »I turned vegetarian in 2020 due to ethical reasons. Even then I wasn't eating too much meat as I'm not very good cook when it comes to non vegetarian fare. So my only source of protein was eggs. I changed my diet and started eating vegetarian sources of protein. I also very recently have started drinking protein powder but still can't hit my protein goal. Any advice?
I’m not sure how aren’t you hitting your protein goal? Drink more protein shakes or what you have. Instead of 2 scoops; add 3. Add 4..
Is the reason that you aren’t hungry or you can’t use lots of vegan protein powder because it’s expensive?
What’s the reason
3-4 scoops of protein powder?? Is that ok? Direction to use is only 2-3 scoops a day. I'm not a big fan of it and it is expensive. I'm new to protein powders.2 -
Frompumpkin2cinderella wrote: »sandboxfitness wrote: »Frompumpkin2cinderella wrote: »I turned vegetarian in 2020 due to ethical reasons. Even then I wasn't eating too much meat as I'm not very good cook when it comes to non vegetarian fare. So my only source of protein was eggs. I changed my diet and started eating vegetarian sources of protein. I also very recently have started drinking protein powder but still can't hit my protein goal. Any advice?
I’m not sure how aren’t you hitting your protein goal? Drink more protein shakes or what you have. Instead of 2 scoops; add 3. Add 4..
Is the reason that you aren’t hungry or you can’t use lots of vegan protein powder because it’s expensive?
What’s the reason
3-4 scoops of protein powder?? Is that ok? Direction to use is only 2-3 scoops a day. I'm not a big fan of it and it is expensive. I'm new to protein powders.
I'm going to "butt in" here
and recommend this spreadsheet for sources of protein:
https://community.myfitnesspal.com/en/discussion/10247171/carbs-and-fats-are-cheap-heres-a-guide-to-getting-your-proteins-worth-fiber-also#latest
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I got the one for you.
I’m just starting out on an attempted “lean bulk” aiming for a steady 10% calorie surplus, obviously with a progressive strength training program.
It was my 10 year anniversary on Saturday and I had what you might call a “cheat day”. Three course lunch at a fancy restaurant, followed by drinks and catchup with friends, and a takeaway to finish the day. My next day estimate was about 6000 calories (I’m aiming for 3300 per day).
What’s the best way to limit the damage? Eat at deficit for the next week to “balance out”, accept that my gains may not be optimal this week, or somewhere in between?
(A one-off but it got me wondering)1 -
This is super helpful! I’m concentrating on my macros that calories. I’m going to add you as a friend because I have a feeling I will need you at some point because I’m a ‘beginner’ and it’s all so confusing!2
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I respect the fact that you are trying to help people. I just wanted to get that out of the way first. I have to disagree that you need to go to failure for muscle gain. I mean one could argue form failure vs muscle failure, but that is not the point of this post. There is ample research that suggest even going to an Rpe of 7-8 can be more than sufficient to build muscle. Volume can be used in the form of drop sets and rest pause sets, for those who are on time constraints. Hell, from what I have seen. Untrained lifter can pretty much make gains going the bare minimum and just need to be consistent with workouts. Honestly, I am not the "lifting" expert. More of the, "what drives a human to eat guy.", so I am not even going to approach you on dietary advice. Best wishes. I hope you succeed on trying to help people.14
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sandboxfitness wrote: »paperpudding 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
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?
I’m not going to debate this. It’s silly and you’re looking for an argument, this is my last reply to you. If you want help; I’ll be happy to help you.
Like I said before it’s hard to evaluate his weight loss when we know nothing about him/her nutrition. I also mentioned that there’s many reasons why there’s no weight loss. How do you know it’s only been a week ? You don’t; you’re assuming. That’s all we can do since there’s no info.
it’s silly you think ppl with certifications in nutrition or fitness training are good just because they took a test and studied for 6 weeks.
That's fine, you dont have to reply to me again
Interesting how you saw my disagreeing with your advice as 'looking for an argument'
No I dont want help - am quite happy as I am and if I did want help I would want it from someone with actual qualifications ( as I would with all things, not just nutrition/fitness) - which I see you didnt answer about what actual qualifications you have
as to how I know its only been a week - I read the post and it said so.
I'm not sure what makes you say I think people who took a test and studied for 6 weeks are good - I said no such thing, nor do I think it.
I agree - that would be silly.
It would also be a strawman since nobody said it.
14 -
sandboxfitness wrote: »Redordeadhead wrote: »sandboxfitness wrote: »paperpudding 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
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?
I’m not going to debate this. It’s silly and you’re looking for an argument, this is my last reply to you. If you want help; I’ll be happy to help you.
Like I said before it’s hard to evaluate his weight loss when we know nothing about him/her nutrition. I also mentioned that there’s many reasons why there’s no weight loss. How do you know it’s only been a week ? You don’t; you’re assuming. That’s all we can do since there’s no info.
it’s silly you think ppl with certifications in nutrition or fitness training are good just because they took a test and studied for 6 weeks.
It says "it's been maybe a week" right there in the question.
Been a week since they lost weight? Been a week since they started dieting? Been a week since they started working out?
What’s a week.
I swear so many haters when you try to help ppl. It’s funny
well I guess there are if you interpret every post not agreeing with you as 'haters'
Seems a defensive mind set from your own perception to me - which might be funny perhaps.
11 -
sandboxfitness wrote: »I’m here to help ppl; you can disagree with the advice I give; if they want to take it, fine; if not that’s fine too. it’s free and free speech. Don’t come into my thread to argue with me cause I don’t care what you have to say. you can disagree all you want.. I’m not here for a debate; I know my stuff and I got many ppl into shape..
Have you?
I dont think you are the only one who has got people into shape or who knows their stuff or has advice to give
and that's the thing about forums - you dont own a thread and other people also have free speech - they can use it (within forum rules) to disagree with what you post
As I did, in fact.
Perhaps a personal blog is better if you want to appoint yourself as the greatest expert and control replies
11 -
sandboxfitness wrote: »Theoldguy1 wrote: »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.
There’s no risks in sprinting on a bike or elliptical. All my clients do HIT and none of them get injured. she’s a runner, she’s been using to high impact exercises. the reward is 100% with zero injuries
Should I tell her not to drive to the race because she might get into an accident too? Or not exercise at all because risk for injuries ? that’s silly.
You may not be in the US, but here when someone says sprinting without specifying on a bike or elliptical (which you didn't in your first post) they mean running.
If you read anything about marathon training it will caution regarding introducing new exercises close to the event.16 -
sandboxfitness wrote: »Theoldguy1 wrote: »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.
Do you have any experience or you’re just googling articles ?- Have been exercising for over 45 years mainly weights, running and biking
- Took and passed 15 week 3 hours a session ACE Personal Training Certification class at local junior college just for personal enrichment
- Completed a few marathons and century bike rides
- Coached a beginner running program through the local running club for 5 years
BTW the article I posted wasn't just written by some random blogger. The author is known world wide in the sports performance world, Masters in Kinesiology trains professional athletes. It is a very useful article for people wanting to sprint.
16 -
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
Regular crunches and leg raises for someone with spinal fusion? And planks for someone with recent shoulder surgery and currently has frozen shoulder? I'd be much more concerned with the shoulder handling planks vs the spine. The plank is GENERALLY considered safe post spinal fusion recovery (check with the professionals you're working with).
OP, please don't do this without consulting your surgeon or therapist.
It's great you want to help people but as we all have different experiences respectful back and forth discussion is great.18
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