ok so i am totally new to all this but signed up for a 6 week/10 course personal training program at a real old school weigh lifting gym. i asked my trainer about nutrition and he said for maintenance i need roughly 150g protein and 1560 calories per day. i have been calorie tracking for the past few months but the shitty noom app doesn’t give you macros so when i used MFP i was shocked at how little protein i eat, like max 80g on a good day. anyway i got black magic protein powder which is a start and cooked chicken for the first time in my life but every day i’m still like 50g off. would i be ruining any progress if i don’t reach my macro goals? i’m 5’3” and 120lbs and don’t really have any specific goals bc i don’t know what i’m doing. my trainer is great and i love the gym and my first week went well and i really want to build this into a lifelong habit since i’ve never found an exercise i like as much as this. any advice for noobs would be appreciated!
Underageb& or an aspiring dwarf berserker? No you don't need 150g of protein at your weight lmao
even worse, im a woman. the gym has a lot of competitive power lifters so i assume this would be the diet for an actual athlete at my size
lol your trainer is a feeder and he wants to turn you into a powercoper
Show bobs and vagana or gtfo
>even worse, im a woman
>even worse, im a woman.
kek. 80g isnt that bad. optimal is from 0.7-1g per lb 0.5 would probably be the bare minimum you should hit, seems like people vary in how much works for them, especially if you're a varby.
hitting 150g in only 1560 calories would be fuckin insane to maintain, thats more of a cutting ratio.
that being said listen to the dude about the PT. you can get the same education from a roiding zoomer, and better information from these 10k youtubers talking to their phone in a dark basement.
that’s not even the cutting diet he gave me, cut would be 1320 cal/day lol this is just maintenance. well even if i am getting fleeced i’ve stepped foot in the gym for the first time in over 5 years so it’s been worth it for that at least. i may take various anons advice and just go to a commercial gym after this. if this has taught me anything at least it’s that getting into the gym at 6am feels incredible and i should keep doing workouts around that time. probably would have been lazy and tried to go after work if i were starting on my own. kudos to you all for learning on your own and finding that motivation within, i’ll get there eventually. building more discipline is something i want to do in all areas of my life and fitness feels like the most concrete place to start but i am realizing i probably don’t want to actually be a power lifter because i care too much about aesthetics
honestly if you can sift through the heaps of fucking trash on this board there is some good info occasionally. You can learn 90% of what there is to learn in about a month or so, the rest is just optimising. A powerlifting gym is going to be a less "friendly" gym environment most likely but you can probably ask the people there just about anything and they'll be able to answer. At least at the end of your 6 weeks you should have a pretty good idea what you're doing as long as you do your own research additionally. After the 6 weeks you should be able to do your own programming.
Tits or gtfo
>im a woman
Yeeeees, eat more protein so I can sniff your smelly braps. Aaaaah.
The usual, upper number is 2g per kilogram of bodyweight. You'd need about 120g at best, but do the numbers yourself
It's completely normal to not have appetite when you just started lifting. Women eat less. You will gradually become more hungry as time goes on and your CNS conditions to eating more food. If you want to speedrun that, just eat junk food for a while. A big mac is like 500kcals and you can eat one in three bites. This is relevant, I was a skelly and abused this to be able to handle larger meals. It works.
maybe it’s broken woman brain but i kind of got into working out to lose more weight, ideally 5-10 more pounds so i’m kind of terrified to bulk. he did give me a bulking diet which makes the numbers easier but after losing like 20 pounds calorie counting and learning to eat healthier i don’t want to just undo all of that effort. 120 may be more realistic to start at least. i’ll ask him about it when i go back. when i originally told him my protein intake he said it was “good for a north korean”
>i want to lose weight
>he is a bulking program and diet
>okay thanks i will do that
holy shit woman are retarded, you can literally tell them what to do and they will just do it no questions asked, post vagine
You're in a powerlifting gym. Powerlifters do not look good, as in aesthetic. It doesn't mean you can't workout there, it means that following the permabulk diet your trainer will give you might not be in your best interests. If you have the money, liquid protein (whey, albumin) is very easy to eat and not very caloric at all. It can get expensive depending on how much you have.
in regards to bulking, you'll want to follow a bulk/cut cycle like everyone else. I only bulk, but I'm a former skelly with a six pack even at my heaviest. By what you're saying it looks like you want to cut outright, in that case you should maximize protein intake and minimize calories, where possible. Recomp is a thing, just terribly inefficient.
i got whey and thankfully have a decent disposable income/time on my hands but still can’t find myself able to drink more than one per day, i may try mixing it with milk though which could help
Weight loss happens in the kitchen.
Excercise hones what you do have.
Finding the right balance in your diet for maintenance can unironically be more difficult than finding the deficit you need for loss.
1.2-1.5 per kg bodyweight
Pound of meat - 100g
Cottage cheese 100g - 11g
You can get around 20-30g from veggies and carb sources.
But you don't need 150g, 0.8g per 1lbs bodyweight is the optimum. You only need more if you're cutting.
i do like cottage cheese and i have some so i’ll do that. i also really like kefir which seems to have a decent amount. i assumed hummus would have protein because it’s chickpeas but it’s all fucking fat!!
Yeah hummus is healthy but fatty, same with nuts.
Try beans and eggs, much better ratios.
Eat 32 eggs per hour
Post feet then I will explain to you the plan
chud, chud go away
You're not a femboy, just a gay
also here are my pitiful beginner training numbers, and from what posters above are saying it really does seem to be a powerlifting gym
BP: 45 lol
SP: i think 50?
Squat: 55 lol
i don’t even know what would be a reasonable goal to set for the future. also on the bulking and weight gain, i understand that bulk/cut is the cycle and i should probably just get over the fear of gaining a little weight if i can replace some of my extra fat with muscle
What is your goal? You need to set a goal to get any sort of useful feedback. Numbers aren't important if you want hypertrophy, aka get big. They're important if you want to get strength, which very few women, trannies or not, do.
Most women want to lose fat, particularly belly fat, and get a firm ass and thighs. It's what they lift for. If that happens to be your goal, you shouldn't bulk at all, at best eat at roughly maintenance and keep working out. You don't have to worry about testosterone like men do, I'm yet to see one girl that worked out for about a year or so and doesn't get the thot huge ass physique. Also they don't even try or care about diet, overdoing it might be contrary to your interests
i have a pretty wide bone structure in my shoulders and have been asked a few times if i lift when people see my back muscles because they look pretty defined for someone who doesn’t lift. no disrespect but that huge ass spandex look isn’t really what i’m going after. i wouldn’t reject it but i want to build my shoulders and back at the same time too. i think i may work on cutting while i’m starting out at the gym for extra motivation. if i go straight into bulking and i see myself get “fat” i may lose motivation since hey i am mostly aesthetic motivated at this point. maybe if i actually see improvement in my strength that will be my ultimate goal. i don’t want to sound awful and shallow but there are a lot of women at the gym that can lift crazy high but if you just saw them on the street you wouldn’t really know because they just end up looking “big” and i really don’t want that because i guess i am shallow and looks focused. but then again these women haven’t just hit the gym for one week and suddenly turned into that
Powerlifters do not look good. They lift for numbers and look bloated. There are no exceptions for natural people, women who powerlift in my opinion look hideous. Your reason is the reason the majority of people lift, myself included. The thing with cutting first is that you'll regain this weight later anyway, and motivation really is worthless if you have even a slight clue of what you're doing.
Do not follow a powerlifting program. It's not what you want and it won't give you what you want. Go look for the dudes that did SS and you'll see what it means. I wouldn't even bulk if I were you, considering looks on women are largely tied to low (for women) bodyfat. If you lift close to maintenance, you will grow a little muscle and lose a little of fat. This will probably give you the body you want, it's the gym thot body I see every day at the gym. Yes, they have toned backs and shoulders too because any volume at all in a girl looks big.
>You don't have to worry about testosterone like men do
Wait why do we have to worry
>a reasonable goal to set for the future
personally I just wanna see numbers grow week to week (or fall if it's the weight and I'm cutting).
Set your goals for whatever you wanna achieve. You wanna get leaner? Diet first, train second. You wanna get stronger? Less reps, more weight. You wanna more muscles? More reps, less weight.
You need to ask yourself, not us.
>i should probably just get over the fear of gaining a little weight
Yes, but do count your calories if you're a beginner. Don't be surprised if you become overweight after getting sloppy and eating +1000kcal everyday.
so basically powerlifting is going to turn me into a hamhock and not just a leaner, smaller version of my current self. lmao great i’ll see how the next month goes! but even if i don’t stick with this gym it’s gotten me in the habit of getting to the gym at 6am so that’s something i guess. i just struggled so much to figure out a routine and set for myself i really wanted to try it with a trainer. i was also just afraid of hurting myself. i’ll refer back to the sticky here since i hate social media and don’t want any bullshit advice from “”influencers””
Powerlifting is going to turn you into a fucking truck. Look at any serious powerlifter, internet or irl. If you thought you'd get leaner and smaller, you really got scammed.
I don't know any female fitness youtubers worth anyone's time. AthleanX is pretty good.
i asked my trainer if he recommends any youtubers and he said flat out no. ok i’m a moron but is powerlifting just the types of lifts and the number or reps and higher weight? if i still eat maintenance but follow a PL circuit i will still lose weight and build muscle right? i just don’t see how adding in any physical activity could make me gain weight if i eat the same calories as before working out
Powerlifting programs focus on heavy compounds. They're not worried about hitting all muscles or about hypertrophy stimulus, they're worried about the plates on the bar going up at all cost. Eventually they hit a plateau, and the only way of continue making the numbers increase is to eat more.
>if i still eat maintenance but follow a PL circuit i will still lose weight and build muscle right?
If you followed strict maintenance, which is impossible to guess and follow 100%, you'd be in recomp. You'd lose fat and gain muscle at a mediocre rate. But your lifts would stall, you simply wouldn't work many muscles at all, and the stimulus you'd have given your body so far would be opposite to what you want to achieve. Strength and muscle size are not the same thing, strength is in good part neurological, with your body adapting to the load and movement. For size you'll train aiming for a slightly higher set of reps, hitting your CNS in a different way. You can combine both, it's what I do, and you'll get mediocre progression in both strength in volume, which as a former skelly is very good for me. For you, maybe not so much.
Another piece of advice is to not take what your 'trainer' says to heart. Many trainers and even PTs are incompetent.
g0 b4ck to r3ddit
ik you mean this as a slight against me but are there actually any decent lifting subs you’d recommend?
Anyone. They love starting sentences with "ok so" or "soooooo...", you'll fit right in.
it's because they're fembrained, and op is something woman-esque, so that tracks
>signed up for a 6 week/10 course personal training program
fucking idiot. Out of interest how much did you pay for that?
And 150g protein is piss. Just eat like 350g chicken breast for dinner + dairy or some shit through the day
$350 lol which for $35/ session i don’t think it’s that bad
Please be larping
god fucking dammit dude, can you get a refund?
nope already paid! is it really that much??
Yeah, refund means you walk up and get your money back at least partially if you quit
All you need for what you want is a normal gym membership. You don't need a special trainer, a PT, none of that shit. I'm not from the US but 350 burgers sound like a fuckton, and you only need a gym to lift in, nothing more.
It isn't as bad as others but you could've spent that $350 on high quality food and gym membership and had pretty much exactly the same results.
I personally don't see the appeal of an x week program. Can't you just do it by yourself?
i mean it includes 6 weeks of membership to the gym and the 10 one on one sessions so i could go in whenever i want theoretically
>6 weeks of membership
If you're larping I will find where you fucking live and kill you
Seriously consider getting a refund, you do NOT need whatever premium service the scammer is offering, you'll get a nice body from simply working out in a commercial gym and you can go from there if there's any need
I'm unsure what value the 1 on 1 sessions will provide. Maybe the trainer will correct your form but you can pick form up quickly by regularly going. 10 sessions? I don't understand what the PT will be doing other than sitting and watching you for 10 sessions. I can maybe, maybe understand 1 session even though I still consider it a rip.
it’s mostly just learning form and breathing and coming up with a routine for me. i know you can learn proper form from the internet but honestly for me this feels worth it. not sure if i’ll stick with this gym after but i’d rather learn from a professional than an assortment of youtubers
Here's your routine: 3 day fullbody or 4 day ULUL split.
Form: Practice, you can send me a video if you want
Ok can you pay me $350 please?
look i know it’s not like yoga but breathing does affect how you move and your central nervous system while you lift so i do think there’s value in it.
Breathe in before concentric, out eccentric. So about that $350?
explain what those words mean and give me access to a gym and you got it boss
150g of chicken breast and 10 large eggs already puts you at around 115g~120g protein
150g protein is a joke, people overdramatize protein intake/sources way too much, it doesn't take that much food to reach an absurd amount of protein
what you're looking at here is the fact you're going to eat the exact same food over and over, and you mentally ill zoomers will get bored of it because "you want to le try something le different everyday"
yeah i may be in that mentally ill zoomer camp. 10 eggs per day feels unimaginable to me right now but i could maybe build up to that.
You have to be larping. Please be a larp.
You really need someone to teach you how to breathe? No one is arguing it's irrelevant, the question is the absurd amount of money for 6 weeks. How much is a commercial gym membership in your area?
All commercial gyms have trainers that will aid you with the most relevant concern of yours, which is form and how to perform each exercise. You don't have to rely on youtube, though there are a few channels with very good content.
i am not leaping but i am retarded when it comes to fitness as i’ve never been an athlete or done sports. who do you recommend? i also like the external accountability of someone telling me if i’m doing well or doing poorly. i wasn’t aware commercial gyms had training in this price range honestly
It's not training, as in a PT, it's people there to instruct newbies on form and basic programs. I am not from the US and I do not know anything about prices there, I only know $350 is a lot and you've been scammed.
>i also like the external accountability of someone telling me if i’m doing well or doing poorly
Rippetoe invented a shitty program called SS and scams many young dudes into doing it. They all turn into fucking fridges that can lift moderately heavy, and he keeps telling them they're doing great. External accountability isn't worth shit if the person giving you feedback isn't honest (scammers) or has some degree of retardation.
>who do you recommend?
As said before, AthleanX is pretty good. He's been recycling old videos for about two years now and the titles are always clickbait, but the content is solid.
You do not need some special program or a trainer to achieve your goal. This money is better spent elsewhere in food, supplements, etc.
megsquats on YT for female stuff. Geoffrey Verity Schofield on Yt for general stuff.
on reddit you could look at xxfitness but they tend to pat themself on the back a lot.
>3-4 eggs for breakfast
>something to hit 20-30 grams for lunch
>2 chicken breasts for dinner
I am 5'8" male, 160 lbs currently, I've been building muscle and losing fat at 90g protein daily, not noob gains either.
How many calories do you eat a day ? I’m around the same as you mate
neat, this suggests I might be able to get away with that much protons too
>t. slightly taller slightly lighter skinnyfat
>1,560 cal / day
Are you an 4 ft tall 80 lb hobgoblin? wtf?
150g is probably overkill. That's what I eat as a fit 200lb man.
I eat 1lb of meat (chicken breast) which has a little under 100g of protein.
One or two whey shakes; 24g each.
Eggs, grains, and vegetables (lentils, peas, whole grain pasta, potatoes) make up the rest.
Why are you using a weight loss app if you're 5'3, 120lbs and trying to gain muscle? Noom is for fatties who have a hard time getting onboard CICO, not for lifting and gym gains.
>150g protein for maintenance on a 120lb person
No. Not nearly that much. Don't obsess over that shit. Just eat meat with each meal and if you have snacks try to sub in protein rich things (for their caloric value). So like if you eat breakfast, eat eggs, sausage, etc. For snacks eat Skyr or Greek yogurt, cottage cheese w/fruit, etc. For dinner, chicken breast is fine, spaghetti w/meat sauce, steak, stuff like that.
Focus on your lifts and eat like a human being. You'll make progress. People who obsess over macros and very detailed nutritional information are much farther along than you are in their progress and need to track that because in order to make gains above and beyond what they have already, they need an extra edge. You'll do fine just eating balanced meals with meat and going out to lift.