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Ask me anything - nutrition coach
Replies
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jnettaj1973 wrote: »Hi
My husband just got his lab tests back that show he is diabetic and has high cholesterol. Any suggestions on a specialized diet?
Is he over weight ?
Does he have any other medical problems?
Did he follow up with his doctor ?2 -
sandboxfitness wrote: »
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.
Well my goal is visible abs so if the way to do it is lose fat then yes.
I will adjust the calorie intake and as far as the fat/carbs that's essentially what my diet has been, I increased the fat and lowered the carbs, I was just curious if it had any negative impact because it differed from the macros that were suggested (I used an online calorie/macro calculator).
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I do a lot of rehab work with people who come from surgery and spinal fusions are common. Once they get clearance to work out and clear basic physical therapy protocols, they were sent to us to further their progress (when I worked at Stanford LifestyleRx). Depending on how the crunch is performed, it is relatively safe for those with fusion as long as correctly taught and performed. Are there times when it's not safe? Yes, when there isn't any chance for flexion in the spine. But most spinal fusions aren't that restrictive.Theoldguy1 wrote: »
Think the bolded would be dependent on the individual and particular procedure that was perfumed. They should consult their physician and/or physical therapist.
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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So are you here to just give YOUR advice or actual teach? Because there's actually a difference. I mean when someone tells you they heard that drinking apple cider vinegar accelerates weight loss, are you just going to accept it or ask why? Looking at an answer from the receivers point of view can do wonders for your own progress in fitness and health when you take into consideration their concerns. You're on an open forum so the OP's aren't the only ones reading the advice. You'll have lurkers too who don't engage in conversation, so to clarify actually puts you in better standing. By not answering a question, advice becomes suspicious to some.sandboxfitness wrote: »
The is the thing, I don’t have to; unless the OP asked why. I don’t get paid for this so if anyone else agreed with it then oh well; it’s open forum; I’m not here to debate
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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Actually there's no scientific studies that support that. The gallon of water thing is a broscience gym fallacy.sandboxfitness wrote: »
1 gallon a day is an ideal water intake
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
24 -
I do a lot of rehab work with people who come from surgery and spinal fusions are common. Once they get clearance to work out and clear basic physical therapy protocols, they were sent to us to further their progress (when I worked at Stanford LifestyleRx). Depending on how the crunch is performed, it is relatively safe for those with fusion as long as correctly taught and performed. Are there times when it's not safe? Yes, when there isn't any chance for flexion in the spine. But most spinal fusions aren't that restrictive.
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
And I guess that is my point. When I took the ACE PT class the materials and the instructor really hammered home the point that in the case of anyone coming off surgery, the personal trainer should be working/consulting with the doctor and/or therapist to make sure anything the trainer is doing is appropriate.
Sounds like you have that covered.2 -
sandboxfitness wrote: »
Lol I don’t care if people disagrees. They’re in a bubble and don’t want to hear anything else other what they read on here.
Actually, that is not entirely true. I can speak for several people ,on this thread, who we have spoke at length and exchanged many ideas and theories. @AnnPT77 aka.. aunt granny, is one of the smartest people on here.She gives me feedback, good and bad about my post. Besides she is super polite! Then there is the @cmriverside. Aka... The Unicorn... aka momma bird. She has maintained an 80lb weight loss for 8 years. Her knowledge base is amazing. @ninerbuff takes the occasional client for free. Then there is my boy toy @PAV8888 ... hey snuggles... hands off ladies, he's mine. Lol he has lost 100+ lbs and maintained for 6 years. Guy is always evolving and looking at new ideas.The combined knowledge on this site is just ridiculous. We have NWCR members here. Take everything with a grain of salt and remember... stay open to new ideas. God knows I do.16 -
mylittlechocobo wrote: »
Well my goal is visible abs so if the way to do it is lose fat then yes.
I will adjust the calorie intake and as far as the fat/carbs that's essentially what my diet has been, I increased the fat and lowered the carbs, I was just curious if it had any negative impact because it differed from the macros that were suggested (I used an online calorie/macro calculator).
As long the calories are the same, and you’re keeping the protein the same. carbs and fats have little no impact on body composition since you’re in a calorie deficit2 -
Actually there's no scientific studies that support that. The gallon of water thing is a broscience gym fallacy.
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
I never said there was a study, I like to tell people to drink a gallon a day instead of telling them to keep their water high. Ppl like measurements instead of vague statements3 -
So are you here to just give YOUR advice or actual teach? Because there's actually a difference. I mean when someone tells you they heard that drinking apple cider vinegar accelerates weight loss, are you just going to accept it or ask why? Looking at an answer from the receivers point of view can do wonders for your own progress in fitness and health when you take into consideration their concerns. You're on an open forum so the OP's aren't the only ones reading the advice. You'll have lurkers too who don't engage in conversation, so to clarify actually puts you in better standing. By not answering a question, advice becomes suspicious to some.
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
I teach the people who ask questions.3 -
sandboxfitness wrote: »
I never said there was a study, I like to tell people to drink a gallon a day instead of telling them to keep their water high. Ppl like measurements instead of vague statements
I can actually kind of agree with this. I have noticed, that "average" ( I use the word lightly ) , does like to be told what to do. Many people do not want engage in the way folks in here do. Lots of people like absolutes. Do X and Y will happen kind of thing. Problem is, they learn nothing. I would even go as far to say that telling people, especially newbies, to train to failure may increase muscle gain. The reason is, many newbies dont know what an rpe of 7 or 8 feels like. Instead of telling them to train to failure all the time, maybe have them do it a few times to see what true failure feels like.6 -
sandboxfitness wrote: »
I never said there was a study, I like to tell people to drink a gallon a day instead of telling them to keep their water high. Ppl like measurements instead of vague statements
I think you have come to the wrong place - in general people on MFP like one to have backing (studies, sources) for their recomendations
I also think this recomendation is nonsense - all people do not need to drink a gallon of water per day or even to keep their intake high
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psychod787 wrote: »
I can actually kind of agree with this. I have noticed, that "average" ( I use the word lightly ) , does like to be told what to do. Many people do not want engage in the way folks in here do. Lots of people like absolutes. Do X and Y will happen kind of thing. Problem is, they learn nothing. I would even go as far to say that telling people, especially newbies, to train to failure may increase muscle gain. The reason is, many newbies dont know what an rpe of 7 or 8 feels like. Instead of telling them to train to failure all the time, maybe have them do it a few times to see what true failure feels like.
And to be honest, most people unless very experienced and/or pushed hard by a coach don't understand what failure is, they have never been to that point in any physical activity.
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sandboxfitness wrote: »
I teach the people who ask questions.
But you have no actual qualifications to do so - or if you do you didnt answer to say what they are
We can all teach people who ask questions if our area of knowledge covers their question or our experience is relevant - I have answered questions about immunisations for example because that is my area of knowledge and working experience.
I am not a fan of posters starting a thread with I am an expert on everything and then refusing to engage in discussion about their recomendations and making sarcastic and derogatory remarks about others - 'they are just in a bubble because they dont agree with me'
I dont agree with some of your recomendations or conclusions (poster's issue after 1 week of not losing was not adding muscle which disguised weight loss
) - and those I know nothing about - eg gym excercises - I have not commented on.
I also disagree with your approach - one of the first things when giving relevant advice is finding out enough to base that advice on and individualising the advice - and that applies to any area, not just fitness/nutrition
Kitchen cabinetry, financial advice, family therapy, aged care assistance, garden design, wedding planning etc etc
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@cmriverside. Aka... The Unicorn... aka momma bird. She has maintained an 80lb weight loss for 8 years. 13 years Her knowledge base is amazing.
@psychod787 Fixed that for ya.
Are you *kittening* kidding me? DO NOT TAKE away five years of not-nearly-the-amount-of-ice-cream-as-I-would-like-sacrifice.
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Theoldguy1 wrote: »
And to be honest, most people unless very experienced and/or pushed hard by a coach don't understand what failure is, they have never been to that point in any physical activity.
Agreed, but I think "true" failure has to be used sparingly and with respect. I personally prefer, if I do failure, to form failure. When form starts to break, injuries become more likely. That said, I would never tell a new gym goer to take each set to true failure. First, they need to learn the basic lifts and master tech. Then, taking each set to failure, may impact muscle gain. The person may exhaust themselves and be able to push less volume in a session. If they had left a rep or two in the tank, they may push more total volume. Third, I do not believe that "breaking" a new client, especially an obese one, is a good idea. They may get hurt or just think the gym = pain. Not a very good association for something we like for people to love. I hate it when I see a never obese trainer just decimate an obese client. Walking lunges for a 300+ lbs client. *kitten*, put on a 120 lb suit and try that $#!÷. Then we can talk.13 -
psychod787 wrote: »
Agreed, but I think "true" failure has to be used sparingly and with respect. I personally prefer, if I do failure, to form failure. When form starts to break, injuries become more likely. That said, I would never tell a new gym goer to take each set to true failure. First, they need to learn the basic lifts and master tech. Then, taking each set to failure, may impact muscle gain. The person may exhaust themselves and be able to push less volume in a session. If they had left a rep or two in the tank, they may push more total volume. Third, I do not believe that "breaking" a new client, especially an obese one, is a good idea. They may get hurt or just think the gym = pain. Not a very good association for something we like for people to love. I hate it when I see a never obese trainer just decimate an obese client. Walking lunges for a 300+ lbs client. *kitten*, put on a 120 lb suit and try that $#!÷. Then we can talk.
Agree 100% with all the above, "form" failure is really as far as anyone should go. Now you can start modifying the exercise as form breaks down (stripping weights off a bar as a simple example) to keep going to close to "ultimate" failure but you will seldom see anyone doing this on a regular basis and with good reason. People don't recover like that.
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I’m wondering why people are so concerned with all this. The guy is giving advice, for free, on an Internet forum. He’s not the nutritionist of the Mayo Clinic, nor did he say he was. Take his advice or don’t. Drink 3/4 a gallon of water if a gallon is too much. Drink none, nobody cares. I haven’t seen him giving advice that would have anyone hurting themselves in regard to lifting weight either. Lift to failure or leave a couple in the tank. Or don’t, once again, nobody cares.6
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TakeTheLongWayHome wrote: »I’m wondering why people are so concerned with all this. The guy is giving advice, for free, on an Internet forum. He’s not the nutritionist of the Mayo Clinic, nor did he say he was. Take his advice or don’t. Drink 3/4 a gallon of water if a gallon is too much. Drink none, nobody cares. I haven’t seen him giving advice that would have anyone hurting themselves in regard to lifting weight either. Lift to failure or leave a couple in the tank. Or don’t, once again, nobody cares.
Isn't the point of most forums discussion? He has made a number of points some good, some that people don't agree with. Most of those that don't agree have provided some reasoning why they don't. And yes some of the things people don't agree with could present an injury situation and/or is contrary to the guidance of experts in the particular area.
Isn't that better than taking anything posted on a forum as gospel?10 -
psychod787 wrote: »Then there is my boy toy @PAV8888 ... hey snuggles... hands off ladies, he's mine. Lol he has lost 100+ lbs and maintained for 6 years. Guy is always evolving and looking at new ideas.
Please leave a message at the tone... @PAV8888 expired while trying to traverse the australian outback while drinking no more than a universally approved gallon of water a day....11 -
TakeTheLongWayHome wrote: »I’m wondering why people are so concerned with all this. The guy is giving advice, for free, on an Internet forum. He’s not the nutritionist of the Mayo Clinic, nor did he say he was. Take his advice or don’t. Drink 3/4 a gallon of water if a gallon is too much. Drink none, nobody cares. I haven’t seen him giving advice that would have anyone hurting themselves in regard to lifting weight either. Lift to failure or leave a couple in the tank. Or don’t, once again, nobody cares.
I don't care about YOUR qualifications, because you haven't presented yourself as an expert. The OP has, yet he has not shared his qualifications, and does not appear to have taken the time to "read the room" (get to know the forum) before posting and reacting.
This is not a thread for the OP and people who have questions. This is a thread for any forum member who choses to participate, which will include people who question his responses.
I wouldn't characterize anyone as "so concerned" - you're just seeing the normal pushback to pronouncements with no citations.13 -
psychod787 wrote: »
(snip)
@AnnPT77 aka.. aunt granny, is one of the smartest people on here. She gives me feedback, good and bad about my post. Besides she is super polite!
(snip)
Aunt granny? Still feeling kinda deflated after learning that I must apparently "look stringy and skinny fat . . . not toned", on account of doing basically all "cardio" all the time, given that "toning requires weight lifting". Good thing I'm not appearance sensitive, huh? I guess I'm still staying pretty polite about it so far, so there's that. 🤷♀️
You're sweet to say such nice things, though. Makes me feel better. 😉
Gonna go sulk and cardio some more now.21 -
Hello, I am looking to get some advise. For over 6 weeks, I've been away from sugar and carbs. I went from about 124 to about 113. I wasn't using MyFitnesspal to track anything. I have been doing 30min. of the elliptical 4 days a week and walk about an hour 2-3days a week.
I've noticed that for the past 2 weeks or so, I haven't lost any weight. I just got to tracking meals for 4 days. I hate weights and my Rheumatologist suggests I don't do it. She says that I can walk and do yoga. But, the cardio is something I like, keeps me focused and helps with depression. Is there any reason why I'm stagnant? I still continue to eat protein and veges and olive oil and nuts (almonds and pumpkin seeds).
Is there any reason why I'm stagnant?
I was hoping to lose a pound a week for 5 months so I can lose 20lbs. Is this a realistic goal with how I'm eating and exercising? I am 50 and female.1 -
113 lbs? What's your height?0
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4.7"
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4 feet 7 inches0
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abigailetches wrote: »4.7"
You've lost 11 pounds in 5 weeks, over 2 pounds a week on average, which is an aggressively fast loss rate for someone your size, and doing it in a context with a non-trivial exercise schedule. (I'm not saying it's excessive exercise, just that it's a physical stress added to the fast loss rate, which is also a stressor. If it's not new exercise, possibly less of an issue.) I gather you have some kind of ongoing health condition (since you mention the rheumatologist) as a backdrop. One thing that can happen in a scenario like that is a sort of gradually increasing stress-related (perhaps cortisol-related) water retention that masks fat loss on the scale. That's not the only possibility, but it is one.
Are you noticing any fatigue (even subtle) or weakness? Has your sleep quality/quantity changed?
I'm not a nutrition coach, though. Just a fellow female, also over 50. 🙂10 -
kshama2001 wrote: »
I don't care about YOUR qualifications, because you haven't presented yourself as an expert. The OP has, yet he has not shared his qualifications, and does not appear to have taken the time to "read the room" (get to know the forum) before posting and reacting.
This is not a thread for the OP and people who have questions. This is a thread for any forum member who choses to participate, which will include people who question his responses.
I wouldn't characterize anyone as "so concerned" - you're just seeing the normal pushback to pronouncements with no citations.
you’re talking about certifications and you’re the guy who google articles, post them and don’t even read them lmao..0 -
I understand that you're not a nutrition coach. But, appreciate any advice. The ellliptical is not new to me. I was hoping to change the quality and quantity of sleep, but no change. I'm frustrated with the scale. It's not a great source of motivation. I have taken measurements and they have decreased. But, I was really hoping that I would see a decrease on the scale.3
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paperpudding wrote: »
But you have no actual qualifications to do so - or if you do you didnt answer to say what they are
We can all teach people who ask questions if our area of knowledge covers their question or our experience is relevant - I have answered questions about immunisations for example because that is my area of knowledge and working experience.
I am not a fan of posters starting a thread with I am an expert on everything and then refusing to engage in discussion about their recomendations and making sarcastic and derogatory remarks about others - 'they are just in a bubble because they dont agree with me'
I dont agree with some of your recomendations or conclusions (poster's issue after 1 week of not losing was not adding muscle which disguised weight loss ) - and those I know nothing about - eg gym excercises - I have not commented on.
I also disagree with your approach - one of the first things when giving relevant advice is finding out enough to base that advice on and individualising the advice - and that applies to any area, not just fitness/nutrition
Kitchen cabinetry, financial advice, family therapy, aged care assistance, garden design, wedding planning etc etc
I don’t really care what you agree with. this is not a debate table; this is a thread I made to answer questions based on what I learned from 15 years; 6 bodybuilding shows I coached myself through, 30+ clients.. can I get certifications? I sure can, but 99% of these certifications any kid can take and claim they know something.. like the “old guy” who keeps wanting my attention4
but let's say 18. I tend to sweat a lot so I feel faint.
This discussion has been closed.
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