I am a NASM certified nutrition coach and personal trainer with 3 years of experience. In the month of October I am offering 3 weeks of free accountability, nutrition, and fitness coaching to 3 people which includes

custom meal plans

custom workouts

weekly zoom calls

custom workouts

If you are interested in this

here is the sign up

https://forms.gle/VC3wHARnM1WCWdzn6

For anyone that needs help with weight loss. Im offering one on one fitness and nutrition coaching to 5 busy adults which includes

-custom meal plans

-custom workouts

-weekly accountability zoom calls

-24/7 text access

*LIMITED SPOTS AVAILABLE

If interested apply here:

https://forms.gle/dazJoWAg1ZMidYLR8

**THIS IS NOT FREE. DO NOT APPLY IF YOU ARE NOT COMMITTED

Im offering one on one fitness and nutrition coaching to 5 busy adults struggling with weight loss which includes

-custom workouts

-custom meal plans

-weekly accountability coaching zoom calls

-24/7 text access

If interested apply here

https://forms.gle/dazJoWAg1ZMidYLR8

**THIS IS NOT FREE. DO NOT APPLY IF YOU ARE NOT COMMITTED

Im offering one on one fitness and nutrition coaching to 5 busy adults that need help with weight loss. The program includes

custom workouts

custom meal plans

weekly accountability zoom calls

if anyone is interested here is the sign up

https://forms.gle/dazJoWAg1ZMidYLR8

***THIS IS NOT FREE. IF YOU ARE NOT COMMITTED DO NOT APPLY

My diet is 90% carnivore with periodic inclusion of carbs in the form of fruit  and honey.

Up until about a year ago I was 100% carnivore. This way of eating has gotten me into great shape, help me stay lean, and also build and maintain muscle mass.

I know vegans and vegetarians on this page who are also in exceptional shape as well. I have my own reasons for eating the way i do and Im sure vegans and vegetarians have their own reasons for eating the way they do

Here is what we have in common

-We are COMMITTED to the choices that we make about food because we understand the consequences that come from not being deliberate about what goes in your mouth

-We are COMMITTED to being the healthiest and best version of ourselves

The key underlying variable is we are COMMITTED and FOCUSED to ONE avenue for achieving the best health and body composition that we want for ourselves

Many people here who are trying to get started on their health and fitness keep trying  a million different things instead of just sticking to one

This isnt a great approach because you are unable to establish any kind of routine and you just end up being confused

If you are just starting out in trying to lose weight, then stick to the basics

-track calories

-track macros

-minimize eating processed food

-minimize the amount of soda you drink

-don't add excessive sugar to things (ie: coffee)

-resistance train 3x week

If you stick to these basics for long enough you will see results. The key is to be COMMITTED to it

"It is not the THING itself that makes you successful, it is the COMMITMENT to the thing that makes you successful"

if anyone wants a pdf I made of a few things that helped me get leaner and lose fat without killing myself send me a message with the word “COMMITTED”

I have always believed that having body which is fit strong and healthy is like having your resume on full display

it shows people you are

-disciplined

-committed

-hardworking

-willing complete difficult tasks

-motivated

Without saying a single word your body can speak volumes about you as a person

Take care of it!!

Right now im offering 3 weeks of free one on one fitness and nutrition coaching to 4 people that want to lose weight. It includes

-custom meal plans

-custom workouts

-weekly accountability zoom calls

-24/7 text access

here is the application if interested:

https://forms.gle/hh4SzjfhbnNRu4nj6

I’m 5’7 and 200lbs and obese and I’ve been maintaining a caloric deficit but I don’t know what food I could bring to school to remain in that deficit. I’ve just been eating school lunch but I have no way of knowing how many calories are in each lunch and so I started bringing lunch from home but what I bring isn’t really filling so I’m looking for any recommendations/recipes for what I can bring to school. Everything is appreciated!

Looking to step up my fitness game with some creatine for 2024. I've been hitting the gym regularly and heard that creatine can help boost strength and muscle gains. I'm keen on something that's effective, easy to mix, and doesn't taste too bad. Also, if it's easy on the stomach, that'd be a big plus since I've got a bit of a sensitive gut. Any solid recommendations out there?

Options that i have:

1. Optimum Nutrition Micronized Creatine Monohydrate Powder
2. MuscleTech Platinum 100% Creatine
3. Creatine Monohydrate Powder by BulkSupplements

Hey, I'm on the hunt for some solid protein powder options for 2024. I hit the gym regularly and try to keep my nutrition on point, so I'm looking for something that's got good protein content, tastes decent, and doesn't break the bank. I'm not too picky about whether it's whey, plant-based, or something else, as long as it does the job. Do you have any recommendations for the best protein powder of this year?

These are the options that I'm considering:

1. Optimum Nutrition Gold Standard 100% Whey
2. Vega Sport Premium Protein
3. Garden of Life Organic Plant-Based Protein

hi guys, i’m 21f & have been going to the gym & weight training. i was just wondering if it was okay to eat 6 hard boiled eggs in one sitting? i’m trying to reach my protein goal for the day. thanks!

I watched a documentary show about an alternative group that practices a special lifestyle and diet. One of their goals is to lighten their skin through diet. Lentils and green beans are an important part of their meal. The group practices a vegetarian lifestyle in the hope that their skin will reach the color of alabaster. Leaving aside the fact that their intention seems very wrong, I wonder if it is possible for such food and vegetarianism to cause skin lightening?

I’m 23. For a few years, up until a few months ago, I felt distrustful towards everything you’d consider part of “the system”, aka Matrix. I went so far as to believe a raw meat raw everything primal diet and full avoidance of anything “unnatural” (additives, toothpaste; basically chemicals), shadow government, NWO, Vaccines=bad, Gematria coding of reality… etc. I was very paranoid. I still am but now I’m keeping that aspect in check. Anyways, what changed?

A wake up call a few months ago showed me how arrogant I’ve been, thinking less of people for not seeing what I saw, the conspiracies, the toxic food, etc. Long story short, I came around to the other extreme: fully trusting any official source on anything, as long as it’s academic, scientific, mainstream stuff. Now, my question.

Where do you draw the line? The last few months I’ve discarded a lot of views and beliefs but several thoughts linger – I can’t attribute them to my know-it-all, paranoid and ignorant self; they concern me. For example, doesn’t science change? Is there no conflict of interest? Corruption sprouts in many fields where power is involved, the pharmaceutical industry… can it be fully excepted from this? Even when going to quality hospitals, there’s many kinds of doctors. Some are very good, others are acceptable while the rest are regular-incompetent. Many people talk about how some issue with their health was dismissed or misdiagnosed by doctors, sometimes for years, until somebody (a Western, modern doctor or even a more “traditional” doctor, a “herbalist” or whatever) takes them seriously or just unbiased-ly and pinpoints the issue. How many people are actually refined flour intolerant – for example – and have that impact on many systems in their body? This feels to me like the main aspect of my concerns: our medicine (seems to?) put the focus more on symptoms rather than the causes. The good doctors I talked about some lines above, they tend to be the ones to correlate lifestyle to health and tackle the issue effectively, without having someone apply a cream for years for their, idk, psoriasis, when taking something their body doesn’t tolerate out of their diet is the key move. Same thing with other sides of health, like posture: how many doctors tell you to “just do this exercise” for some pain, when actually the problem stems from the overall posture and is fixed starting from the feet, ground up! Only makes sense, yet many docs address only the consequences and not possible root causes. I won’t even get into mental health lol.

How many people fix a health issue – that you’re told to fix with pharmaceuticals or some other Rockefeller kind thing – with food changes or taking specific foods for a “detox”? I’m aware of gurus and just snake oil salesmen, I’ve seen it. But there’s plenty of people all over the Internet that share their case of fixing or alleviating health issues with homemade/traditional/timeproven/not-pharmaceutical/non-allopathic methods: is it so hard to believe and trust SOME of them, that the more reasonable reaction appears to be “it’s the Internet, anybody can write anything!”? I think I’ve made my point clear. What’s your take?

On this note: how, then, does one research? Seems like the issue is not of common sense, because most of the planet has some, but of time, convenience and chances of getting it right. Even smart, insightful people just go by what their doctor says without informing themselves any further because it’ simply by the numbers game, more likely to help them, as opposed to anything that hasn’t been as tested as some drug or isn’t as widespread as the Western way of diagnosing things. So, how does one research without becoming a professional in every field they need something from? How do you explain to someone that your skin finally stopped falling out after you did some intestinal, herbal detox, liver flush or whatever cliché thing that helped you – given that you’re “not a doctor”?

I’m a fairly picky eater. I don’t have time to cook daily. I don’t like reheating leftovers. I don’t like raw vegetables, and most fruits are a no go.

I want to be healthier. I’m ~225lb and want to get down to ~190. My stable of dinner foods include:

Tacos

Pastas

Boxed Mac and Cheese

Shake and bake pork chops

Fried chicken

Baked chicken

Mashed potatoes

Grilled cheese

Cheeseburger

Etc.

I eat like a 15 year old, and have hard times with side dishes. I do like roasted broccoli and corn.

Fix me

I saw a post where 2 students eat in the next 3 months 78 trays of eggs, which means 9 eggs/day.

I also know eggs only have 'good' cholesterol, which means it gets rid of the bad one.

Thus, it feels like there should be no limit to eggs. I love eggs and I want to lose weight and I know they're very healthy.

How many do you eat every day?

When I have a 591 ml bottle, I separate the portions in approximately a quarter, so like about 150 ml. When I have a regular-sized can, I take half of the can (180 ml), basically, I fill my 6-7 oz. cup full.

What I love, is that after eating supper, I take a cup of Pepsi and a piece or two of dark chocolate. I am more worried about my habit of drinking Pepsi everyday. I am not worried about weight gain because I couldn't even gain weight if I tried. I am more worried about destroying my teeth or finding out I got diabetes or shit at 30 years old, and I'd be pretty sure that Pepsi was the reason because it is one of the only sugary stuff I like to consume other than dark chocolate (my diet has always been pretty healthy, Pepsi is the only issue I have), but it tastes so good. (also my bad if I sound uneducated in diabetes)

I just want to know if it'd be fine to continue with this habit, or space out the amount of cups I drink, because I tried and I definitely can. Like, if 7 oz of Pepsi per day is unhealthy (or could lead to diseases after 30 years), could it work if I drank every 2 days, or every 3 days? Thanks in advance.

(also is this the wrong subreddit to send, because I first send this in r/Pepsi and that was dumb)

I recently noticed that consuming steak leaves me feeling fantastic, and I'm curious to understand the reasons behind it. Despite reducing my meat consumption over the past few months, I decided to indulge in a BBQ and thoroughly enjoyed some steaks. Surprisingly, I felt amazing afterward.

Is this feeling merely psychological or is there a scientific explanation for it? Steak is known to be a rich source of protein, iron, zinc, and various B-vitamins, which are essential for overall health. However, I have been obtaining these nutrients through other sources during my reduced-meat phase. Is there something unique about steak that contributes to this experience?

I would appreciate hearing from those who have experienced similar post-meal sensations after consuming steak. Have you noticed any changes in well-being or energy levels? Is there scientific evidence supporting these effects?

While maintaining a balanced diet and aligning choices with personal health goals is important, exploring the potential health benefits of moderate steak consumption could be worthwhile. Is having a well-prepared steak once a week beneficial in terms of energy, nutrient absorption, or muscle function?

Please share your thoughts, experiences, and any scientific insights you may have on this topic. I'm interested in understanding the potential connection between eating steak and the positive effects it may have on our well-being.

The main thing I struggle with is having a well-belanced, healthy diet.

I'm always hungry, even with the protein I take, and then I have days where I overeat. I do want to add chicken breasts and other veggies into the mix, but I wonder what else I need to do.

My goal is to get to 115 lbs, and then focus on building muscle (getting abs and building glutes, but that's far into the future. Right now, losing weight is my priority!)

Here's a look into my diet from the past three (3) days (keep in mind I workout 5-6 days a week, lifting 10 lbs weights for 20-30 mins, and cardio for 30-120 mins).

​

5/1 (1,435 cal)

• 43 % carbs (164g)
• 37 % fat (62g)
• 20% protein (75g)

BREAKFAST

• cheerios (189 cal)
• almond milk (60 cal)

SNACK

• 2 protein bars (380 cal)
• banana (79 cal)
• protein powder (60 cal)

DINNER

• wrap
  • canola oil (240 cal)
  • 2 brown eggs (140 cal)
  • kale greens (7 cal)
  • shredded cheese (190 cal)
  • apple (90 cal)
  • tortilla (90 cal)

5/2 - (2,195 cal)

BREAKFAST

• cheerios (182 cal)
• almond milk (58 cal)

LUNCH

• wrap
  • flour tortilla (220 cal)
  • kale greens (7 cal)
  • shredded cheese (89 cal)
  • canola oil (129 cal)
  • 2 brown eggs (140 cal)
  • protein milkshake (260 cal)

EVENING SNACK

• sandwich
  • 2 sourdough bread slices (240 cal)
  • white american cheese (80 cal)
  • cajun turkey (50 cal)
  • ramen (380 cal)
  • 2 american cheese slices (120 cal)
  • whole wheat bread slices (240 cal)

​

5/3 - (1,362 cal)

• 45% carbs (165 g)
• 24% fat (39g)
• 31% protein (113 g)

BREAKFAST

• cheerios (159 cal)
• almond milk (43 cal)

LUNCH

• sandwich
  • 2 slices whole wheat bread (120 cal)
  • white american cheese (80 cal)
  • cajun turkey (50 cal)
  • kale greens (4 cal)
  • apple (90 cal)
  • banana (79 cal)

SNACK

• protein powder (60 cal)
• protein milkshake (260 cal)
• protein bar (190 cal)

EVENING SNACK

• sandwich
  • whole grain bread (140 cal)
  • baby spinach (2 cal)
  • provolone cheese (73 cal)
  • turkey breast, hickory smoked (12 cal)

Not a fan but they seem to be impressively nutrient-dense

Hi, sorry for the clickbait title.

I'm 38, male, 6'0", hovering around 240 lbs. I've been trying to lose weight with a combination of intermittent fasting, semi-regular exercise, and just generally avoiding unhealthy foods. It hasn't been working. I've been fighting to get below the 240 mark for months.

Ultimately I don't actually care what my weight is in terms of the number on the scale, I just want to lose some fat. I'm happy to recomp some of it into muscle with my workouts. But I haven't started in earnest on that yet because I don't know how to eat for it.

I know protein is important for muscle gain, but how much? When? Before or after workouts? Is intermittent fasting compatible with this goal? Whenever I try to do research into the topic the only results I get are trying to sell me something.

Ideally I'm looking for an actual daily/weekly meal plan that I can plan for.

​

Thanks!

All I eat is absolute garbage pizza rolls chicken Pattie’s etc, nothing but bs gmos and stuff been like that for my whole life my stomach is messed up constantly I nvr have energy and I barley wanna eat anymore which is a change from eating all the time due to depression I’m 100lbs which isn’t healthy at all for my age and size I struggle heavily with body confidence and I’m tired of feeling like trash all the time I want some suggestions on what I should do to fix my diet gain some weight and muscle mass plsss thanks in advance for the help

The biggest hindrance in maintaining a nutritious diet has been my incredibly bland tastebuds. Sometimes too much black pepper makes me cry. I can’t handle spice. I don’t like the taste of most things. I need bland simple options!

5' 4" / 33F / 175.6 lbs

I have a rare autoimmune disease called eosinophilic esophagitis that means I cannot eat dairy, eggs, soy, or seafood. I need some help with protein ideas. I know I can combine legumes with whole grains to get complete protein but I am new to cooking this way. Any ideas for breakfast and lunch are appreciated. I try to limit red meat as my family history of colon cancer and heart disease are well established. I also have PCOS so I try not to eat refined carbs. In other words, I have a very restrictive diet.

Normal Meals for Me:

Breakfast: Low Sugar Oatmeal with silvered almonds, chia seeds, and hemp hearts (maybe some nut butter)

Lunch: Beans and whole grains, or pb & j with veggies and fruit and small portion of potato chips

Snack: spinach, banana, vega protein, plfrozen Berry, cashew milk smoothie OR apple and peanut butter

Dinner: chicken with small portion potatoes, non starchy veggies, and fruit

I usually get a normal amount of carbs, a lot of fat, and a little protein percentage wise for the whole day. How could I increase protein reasonably? I'm on a weight loss journey and would like more protein for muscle building and retention.

M6'1", 38, 274lb

I've been trying to get healthier for about the last year and a half and weigh loss has been the biggest component. I started out at ~470lbs and am within a few lbs of 200lbs lost. The is the first time I've had real success at weight loss and I think that it's because I didn't try to do a specific diet plan and instead tried to figure out how to improve my eating habits which has let me continually change things and experiment. I have been really happy with my diet for the past few months and am wondering if it is healthy enough to maintain long term. I still need to lose about another 80-100lbs so I'm hoping to be at a healthy weight in about another year and then I'll just be wanting to maintain a healthy weight.

Breakfast: Body Fortress Protein Isolate (38g powder, 20oz water, 4g instant coffee) either 1cup Fiber One Honey Cluster Cereal or Homemade Burrito(carb smart tortilla, 2 eggs, 1 slice of cheddar, teaspoon of hot sauce)

Lunch: varies daily, homecooked with lean meat and veggies 4-5 days a week, 600-1000cal

Snack: Quest Bar

Dinner: either Overnight oats (44g steel cut oats, 9g chia seeds, 7g honey, 1cup almond milk) topped with approx. 10g dried fruit and 5g seeds or Cheese grits(40g stone ground grits, 1cup water, salt and pepper, one slice cheddar) hard boiled egg, Wasa multi-grain crispbread, 2 teaspoons hot sauce

Evening snack: Black tea with sweet 'n low, one piece fruit or one serving flavored Greek yogurt, up to 50cal of toffee or chocolate

Average macros for last week (from myfitnesspal)

Fats = 67g Carbs = 259g Protein = 125g Calories = 1967

Just looking for any help or tips. I continually get to mid day and consistently have really low energy, I know it has to be what I eat but I'm pretty clueless about what to eat. Any help would be immensely appreciated

Just about to hit 30 (6ft, 180) this year and I have started to notice I get sick a LOT more than I used too. I don't work out nearly enough as I should but I know my diet is TRASH. I could go all day without eating and only eat at night time, w/ maybe a light lunch.

I hardly ever eat breakfast and if I do it's a V8 energy drink and a crappy breakfast sandwich from QT. I've tried fruit in the mornings but for some reason it makes my stomache ache or makes me feel nauseated. The only thing I do right in the mornings is drink a couple bottles of water to get me going. I need something quick and easy and light.

My lunch is "whatever is cheapest" and usually consists of a store bought ham sandwich or something similar, sometimes tacos, I really try no fastfood but damnit it's so easy. I am able to reheat food at work, and have 0 issues cooking the night before, but don't know what to do.

My dinner is whatever the lady wants. We eat a lot of chicken , beef, and will bake veggies. I noticed the other day that I hadn't eaten a vegetable in 3-days. That's honestly really embarrassing to me to admit.

I am desperate. My girlfriend does yoga and has this killer bod now and eats poorly. I could work out just as much and as hard as she does and I still have pudge all over my midsection. I am the text book definition of skinny fat, and it's gotten so bad I will NOT take.my shirt off around anyone other than my girl, and even the I feel really subconscious. Maybe this is the wrong group, but I'm desperate, I'm scared for my future. I don't want to be the fat guy with a fit hot girlfriend, and if we have kids I don't want to be the fat Dad. I need help.

Thanks for your time!

I've been going on a lean bulk for a while now (for the first time of my life, so actually taking it rather slow than fast), and i'm wondering if my macro's are out of balance.

• Gender: Male
• Age: 31
• Height: 6'
• Weight: 171.6 (coming from 165)
• Training: 4 times a week, 1,5 hours per workout (nSuns 4 days Program)

My breakfast and lunch are almost always the same. Per meal, that is:

• 500gr Greek Yoghurt (215kcal, 20gr Carbs, 30gr Protein, 1gr fat, 20gr Sugar)
• 30gr blueberries (16kcal, 3gr Carbs, 0gr Protein, 0gr fat, 3gr Sugar)
• 30gr Mixed Nuts (189kcal, 3gr Carbs, 5gr Protein, 18gr Fat, 1gr Sugar)
• Total: 420Kcal, 26gr Carbs, 35gr Protein, 19gr Fat, 24gr Sugar

On average, my diner is like this:

• 200gr Chicken (272kcal, 4gr Carbs, 46gr Protein, 6gr Fat, 4gr Sugar)
• 100gr Rice (362kcal, 76gr Carbs, 7gr Protein, 3gr Fat, 0gr Sugar)
• Veggies or Pineapple (72kcal, 16gr Carbs, 0gr Protein, 0gr Fat, 10gr Sugar)
• Total: 706Kcal, 96gr Carbs, 53gr Protein, 9gr Fat, 14gr Sugar

In between i have:

• 3x Whey Shake (per shake: 103Kcal, 2gr Carbs, 20gr Protein, 2gr Fat, 0gr Sugar)
• 4 Peanutbutter Sandwich (per sandwich: 171Kcal, 15gr Carbs, 6gr Protein, 9gr Fat, 2gr Sugar)
• Total: 1,057Kcal, 70gr Carbs, 86gr Protein, 46gr Fat, 7gr Sugar

That would bring my total macro's up to:

• Kcal: 2,603
• Carbs: 218
• Protein: 209
• Fat: 93
• Sugar: 73

​

While i am happy how thing are going and how i'm progressing, i'm just wondering if i could improve anything?

I recently took a RMR test, and the result was 3060 calories. how do I accurately calculate my TDEE and determine my calories? The TDEE calculator that was provided me with the RMR assumes 3-5x a week moderate exercise. With that assumption I’m at 4743 calories. From what I’ve seen, I should aim for 500-1000 calories below that in order to lose 1-2lbs a week. Does that sound accurate?

It seems a bit much for me to have to eat so much. I took the RMR because I felt like I wasn’t eating properly and I haven’t been losing weight (but my lifting numbers went up). What should my meals look like?

Stats: 5’11”, 224 lbs, Male, 32yo

Previous setup:

Breakfast: 60g oatmeal + protein powder (Sometimes with 3 eggs)

Snack: String cheese

Lunch: Kale and chicken (6oz) with beans

Snack: 170g Greek yogurt with protein powder

Dinner: Kale and chicken (6-8oz) with beans

I do tend to get some cravings here and there and tend to indulge in a CLIF nut butter bar. While I try to stick with this diet, I wonder if I’m not eating enough or have proper meals.

I was fortunate enough to be able to do an in-depth intolerance test for food, There are three foods that came back with a “High reactivity” score. Three things are, Cows Milk, Bananas and Beef.

Cows Milk, I can guess as that is probably one of the most if not most common allergy's. I have eczema that is very susceptible to environmental conditions, water, stress, certain detergents etc. I have always though as myself as reasonably mentally fit, no more affected by the stresses and strains of life other than the normal.

This is going to be the hardest to cut out as I drank it exclusively in coffee, had it in cereal and then also things like butter, cheeses, sauces etc. But I have given it up for just over a week now. Went for Vegan alternatives. Almond milk in my coffee etc. The beef, Fair enough I have to cut out things like Burgers, Lasagne and steak but they are a small portion of what I would eat anyway and I often had Banana and yogurt on a morning so cut that out also.

But over the last week my mood has almost been euphoric, I have less brain fog. I feel happier and my SO has reported that my legs look less red and blotchy. So my question is, Could it have been the cows milk that was in affect mildly poising me on a daily basis? Would this contribute to the elevated mood or is this just a placebo? What effects am I likely to see from this?

Another note, My appetite is way up. I feel hungry a lot more than normal is this my body telling me I am missing some sort of nutrients?

Thanks for the help.

5'6", painfully thin at 115-120 lbs, and don't know the first thing about nutrition (thanks school). Recently got on anti-depressants, and looking to not only eat more, but eat healthily, and need suggestions on what exactly I should eat to maintain a healthy balance of things.

Also I'm a 20 y/o male if that's important info.

23 F weigh around 170 pounds

today I had a potbelly roast beef sandwich that was about 620 cal

Then I had a donut that was around 320 cal

Then I had a salad that had chicken, greens, apples, strawberries, blueberries, pecans, croutons, and balsamic vinaigrette dressing.

Then I had a plain bagel and cream cheese that I assume was around 400 cal

I think that should hit a decent amount of calories but I am still hungry, I guess the obvious choice is to give up the donut for something more filling, but I don't know what foods that would be. Any advice is appreciated.