Help feel like I’m gonna bust into PROTEIN pieces!

[akhimoe]

I’ve been here before back and forth I realised I actually need to pay someone to help me figure out a plan on diet training etc

So

This is my nutrition plan I’ve been set by my coach

Meal 1 | 8:00 AM


• 4 Whole Eggs


• 1 Scoop Whey Protein


• 80g Oats



Pre-Workout | 12:00 PM


• Supplements: 10g EAA, 5g Creatine, 2g L-Carnitine, 2g Himalayan Pink Salt mixed in water.


Intra-Workout | 12:30 PM (Training Start)



• Supplements: 10g EAA + 10g BCAA sipped during the session.


Post-Workout | 2:15 PM


• 50g Hydrolyzed Whey


• 30g CarbX


• 5g Creatine


• 5g Glutamine


Meal 2 | AM (post)


• 150g Chicken

• 200g Basmati Rice


Meal 3 | 3:00 PM


• 150g Chicken


• 100g Basmati Rice


Meal 4 | 6:00 PM


• 150g Chicken


• 100g Basmati Rice


• Vegetables (Steamed or roasted)


Meal 5 | 9:00 PM


• 150g Beef


• Large Green Salad


• Balsamic Vinegar (Dressing)


What I need to know is this gonna make me fatter than I am lol coming from eating once/twice a day

I feel like crap and can’t breathe eating all this. Feels like I am defeating the purpose of loosing fat. Please help clarify

I have training history not a noob to it just didn’t have the right nutrition

M
Age: 36
Height: 168
Weight: 167

3 days training 2 days BJJ
Push/Pull split

 

[sns8778]

It's hard to know for sure without knowing what your calories were before and are now.

Don't be shy about letting your coach know if you start to gain weight and aren't happy. A good coach won't get upset about that because they will know that there is no one set best eating routine for everyone.

One thing that sticks out to me there, and I'm in the minority with this - but I would feel absolutely bloated and miserable taking 10 grams of Creatine Monohydrate. Monohydrate is great for the people that can take it, but some people, myself included, it makes feel very bloated - stomach distended, digestive issues, feel just full and miserable all the time. To the point I have a hard time getting my meals in bc of it. I haven't used monohydrate in years and never well again - I use Creatine HCI and Magnesium Creatine Chelate now and its so much better for me personally.

I personally get my best results eating 4 to 6 small meals per day, but my carbs wouldn't be that high if my goal was continuing to lose fat or staying lean. I don't do low carbs, but it just wouldn't be that many in my case but that is a very individualized thing.

 

[jfigliuolo]

Key Summary
Total Calories: 2,321 kcal
Total Protein: 289.7g
Total Fats: 54.3g
Total Carbs: 146.0g
Total Leucine: 25.3g

In my opinion... cals look high for dieting at 167lbs. But depending on activity might be fine. Protein looks excessive. Fat looks too low. But depends on fat content of the meat choices.

Regardless I'd increase fat and decrease protein. Most important is track EVERYTHING you eat and see how it goes for a few weeks. You can adjust from there

EDIT... if 167kg, protein is ok. Like Steve said, be good to know what your baseline was

 

[Resolve10]

Key Summary
Total Calories: 2,321 kcal
Total Protein: 289.7g
Total Fats: 54.3g
Total Carbs: 146.0g
Total Leucine: 25.3g

This is similar enough to what I calculated, but I guess it depends on if things are cooked/uncooked and specific meats, etc. so this is my reference for answers below.

I’ve been here before back and forth I realised I actually need to pay someone to help me figure out a plan on diet training etc

So

This is my nutrition plan I’ve been set by my coach

What I need to know is this gonna make me fatter than I am lol coming from eating once/twice a day

I feel like crap and can’t breathe eating all this. Feels like I am defeating the purpose of loosing fat. Please help clarify

I have training history not a noob to it just didn’t have the right nutrition

Honestly, I'll address some more specifics below (mostly because they might be beneficial for anyone else wondering), but I think Steve's input was spot on.

First, a coach should listen to your feedback. You hire someone for their expertise so you can't just dictate to change everything (otherwise why hire someone), but they also need to listen to concerns and help adapt to help best.

Second, it can be hard to have an idea how this would fit without knowing previous eating habits and intake, as well as goals. You mention fat loss, but unsure if you already lost fat and are looking to gain or this is a continuation of the fat loss.

Next, if you've never tracked before it can be hard to know what to start with. The bigger success determinant will be how you adjust from the start. You eat whatever and track, then if it isn't pushing you towards your goal then you adjust, you'll have learned something and have more data points to make better informed decisions.

Everything that follows is less important to and likely depends on the above, but my personal opinions below.

Not trying to be too harsh, but I wouldn't work with someone who sends a plan like that. The food choices are extremely monotonous and boring, there is like no color in that diet (fruits with some vegetables, depending on how much in those final meals), and it looks like something from a boring bodybuilder 20-30 years ago. Nothing specifically wrong with boring and monotonous, but it also isn't usually beneficial for long term success or for learning how to succeed long term.

Next, that protein is also excessive. Considering the food choices as well, it just looks like a lazy approach. I really hope this person isn't exclusively working with you for diet. I try to be open minded and understanding that I likely don't have all the information available that led to these decisions, but you can find much better options for help than this.

I don't think jumping into that many meals if they are that size (considering you feel you are having trouble already) makes a ton of sense and the overall composition is a bit of a mess. I apologize for the long post and maybe more information will help us with better recommendations. I hate turning it into like the guys online vs the guy you hired dynamic, but I'd definitely talk to them first let them know your concerns and just see how they respond. If they aren't willing to adapt to your concerns though I'd see it as a red flag.

Good luck!

 

[sns8778]

I want to correct myself and say that I replied glancing at it and didn't realize that was only 146 carbs until the guys above did the computation. That would be around where I would try to be for carbs. For some reason, my brain approximated those gram weights as being more.

Those macros would be a good starting point for a lot of people.

With anything, its important to adjust as you go.

Some people may think that the protein is a bit high - I shoot for minimum of 1.5 grams per lb. so it would be fine for me personally. Different people have different opinions on that and its not so much right or wrong, but about what works best for the individual.

 

[akhimoe]

Hey everyone thanks for the input.

Yes it is boring and bland the food choices but that's what he's laid out for me for now.

some points I am answering to

I haven't lost fat yet I started at 167lb
the food is Cooked weight and all Lean cuts

@sns8778 Yes that's right I only take 5g of creatine for that reason and at night ill take Mag Citrate to help digestion

@jfigliuolo Yes he told me to stick at it for 2 weeks and tracking wise not Calorie counting just weighing food as cooked in grams as he laid out.
Also I don't know what my baseline was before I started I was just eating once /twice times a day and snacking allot inbetween

@Resolve10 Thanks for you're input, I haven't lost Fat I want to gain muscle and lose fat, I hired this coach based on couple of my friends recommendation as they have met goals with him,
am I doing a training program also,


Since I've started eating like this I've put on 2.4kg lol this is demoralising but he says stick to the plan we will have enough calories to work with later stage.

I do feel stronger as the gym and have better sessions
my traps and back have already thickened

my body type is a Endomorph

Thanks to everyone for you're input

I'll attach a picture later on from my phone.

 

[sns8778]

Hey everyone thanks for the input.

Yes it is boring and bland the food choices but that's what he's laid out for me for now.

some points I am answering to

I haven't lost fat yet I started at 167lb
the food is Cooked weight and all Lean cuts

@sns8778 Yes that's right I only take 5g of creatine for that reason and at night ill take Mag Citrate to help digestion

@jfigliuolo Yes he told me to stick at it for 2 weeks and tracking wise not Calorie counting just weighing food as cooked in grams as he laid out.
Also I don't know what my baseline was before I started I was just eating once /twice times a day and snacking allot inbetween

@Resolve10 Thanks for you're input, I haven't lost Fat I want to gain muscle and lose fat, I hired this coach based on couple of my friends recommendation as they have met goals with him,
am I doing a training program also,


Since I've started eating like this I've put on 2.4kg lol this is demoralising but he says stick to the plan we will have enough calories to work with later stage.

I do feel stronger as the gym and have better sessions
my traps and back have already thickened

my body type is a Endomorph

Thanks to everyone for you're input

I'll attach a picture later on from my phone.

The layout that you had outlined above said that you take 5g Creatine pre-workout and then 5g post workout, so that's why I thought you were taking 10 grams total.

 

[akhimoe]

The layout that you had outlined above said that you take 5g Creatine pre-workout and then 5g post workout, so that's why I thought you were taking 10 grams total.

Hey yes I’ve only adjusted this on Monday because it was making me bloated. Apart from that I still find it hard to eat all this. And I’ve gained 2.4kg I feel like a slump

Apart from the creatine do you have any other advice

 

[jfigliuolo]

At 167lbs.... your taking in too many calories in my opinion.

For reference I'm 57 185lbs... I eat 1700-1800 cals w/o every other day. Walk 3 miles 4-5 days a week. Otherwise not especially active this time of year and lose ~1lb a week. I'd be gaining eating what he told you.

 

[akhimoe]

At 167lbs.... your taking in too many calories in my opinion.

For reference I'm 57 185lbs... I eat 1700-1800 cals w/o every other day. Walk 3 miles 4-5 days a week. Otherwise not especially active this time of year and lose ~1lb a week. I'd be gaining eating what he told you.

Nice I love that!

I’m assuming he wants me to gain muscle at this point and then taper off later maybe?

 

[sns8778]

Hey yes I’ve only adjusted this on Monday because it was making me bloated. Apart from that I still find it hard to eat all this. And I’ve gained 2.4kg I feel like a slump

Apart from the creatine do you have any other advice

When you increase your carbs, it's natural to gain some fluid weight, especially until your body adjusts.

Think of it as the reverse of why when people cut a lot of carbs at once that they lose a few kg. but that it's not indicative of actual fat loss, because its just fluid.

There's no set way of knowing what a person's maintenance calories are. I work with people that if you were just to look at them, you would assume they could take in a ton of calories but they can't; but I also work with people that you wouldn't think they could take in a lot of calories but that can take in an insane amount of calories as long as its split properly throughout the day.

Nice I love that!

I’m assuming he wants me to gain muscle at this point and then taper off later maybe?

It's hard to say what he's thinking, but never be hesitant to ask questions or express concerns.

I can't speak for him, but if it was me doing it, I would be trying to gauge a starting point for you since you didn't have any idea what your baseline was beforehand. But I probably wouldn't have started quite as high - but that's okay because different people have different strategies and I also usually allow for some cushion for hidden calories - meaning whether they're hidden from the person or the person is hiding them from me haha.

The important thing is - is it what you want to be doing?

If your goal is building muscle right now, then what you're doing is okay. But if you find that you're not going in the direction that you want to be after another week or two, talk with them about it.

Never be scared to talk to a trainer and ask questions. That's what they are there for, or should be there for.

 

[Resolve10]

At 167lbs.... your taking in too many calories in my opinion.

For reference I'm 57 185lbs... I eat 1700-1800 cals w/o every other day. Walk 3 miles 4-5 days a week. Otherwise not especially active this time of year and lose ~1lb a week. I'd be gaining eating what he told you.

Everyone is different. It isn't best to try and just cookie cutter people into calorie requirement boxes, it can be highly individual.

Nice I love that!

I’m assuming he wants me to gain muscle at this point and then taper off later maybe?

Honestly just ask. You hire someone to help you with your goals you should be open to have why you are doing something easily explained. There could be a ton of reasons why you have been given this.

Regardless of why they should be open to make adjustments if you feel sluggish and like eating that isn't comfortable right now. Do keep in mind increasing food quantity (regardless of calories) may also just lead to some weight gain as you have more food in your "gut" compared to the past and as Steve mentioned you may be increasing weight from carbs alone as well if that is more than you've previously been eating.

 

[akhimoe]

When you increase your carbs, it's natural to gain some fluid weight, especially until your body adjusts.

Think of it as the reverse of why when people cut a lot of carbs at once that they lose a few kg. but that it's not indicative of actual fat loss, because its just fluid.

There's no set way of knowing what a person's maintenance calories are. I work with people that if you were just to look at them, you would assume they could take in a ton of calories but they can't; but I also work with people that you wouldn't think they could take in a lot of calories but that can take in an insane amount of calories as long as its split properly throughout the day.



It's hard to say what he's thinking, but never be hesitant to ask questions or express concerns.

I can't speak for him, but if it was me doing it, I would be trying to gauge a starting point for you since you didn't have any idea what your baseline was beforehand. But I probably wouldn't have started quite as high - but that's okay because different people have different strategies and I also usually allow for some cushion for hidden calories - meaning whether they're hidden from the person or the person is hiding them from me haha.

The important thing is - is it what you want to be doing?

If your goal is building muscle right now, then what you're doing is okay. But if you find that you're not going in the direction that you want to be after another week or two, talk with them about it.

Never be scared to talk to a trainer and ask questions. That's what they are there for, or should be there for.

Appreciate this response,

I will be checking in with him on Sunday will get some adjustments then.

 

[akhimoe]

Everyone is different. It isn't best to try and just cookie cutter people into calorie requirement boxes, it can be highly individual.



Honestly just ask. You hire someone to help you with your goals you should be open to have why you are doing something easily explained. There could be a ton of reasons why you have been given this.

Regardless of why they should be open to make adjustments if you feel sluggish and like eating that isn't comfortable right now. Do keep in mind increasing food quantity (regardless of calories) may also just lead to some weight gain as you have more food in your "gut" compared to the past and as Steve mentioned you may be increasing weight from carbs alone as well if that is more than you've previously been eating.

Thank you I will follow up with him on Sunday. That’s my check in day

At least I could do commit this week properly and give him feedback

 

[akhimoe]