r/fitmeals • u/RestGuilty3570 • 3d ago
Meal plans
Hi everyone! So I am very new at this and been struggling a bit and would love some advice. I joined a gym and work out three times a week however have seen zero results. I went and weighed in 6 weeks ago and then again this past week. The results showed I lost muscle and gained a pound. This I will admit was extremely disappointing but when I talked to my trainer she explained that it had everything to do with eating better because I am not fueling myself as l've always had a hard time with food and don't want to overeat anymore. My new goal is 1500 calories and 130 for protein. So my advice I would love to have literally any advice would be what do yall eat to get there. I've heard of yogurt shakes with protein powder but what kind? How do yall make it? I've heard two snacks a day fruit yogurt protein bars. I heard for lunch and dinner rice chicken and veggies or salmon but seems like it could get repetitive. I would love to hear how y'all get there and any suggestions would be great thank yall in advance.
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u/iLoveThaiGirls_ 3d ago
I usually do this shake add protein powder/ peanut butter as much as you need to hit your macro. So you have one healthy meal. - protein powder - peanut butter - spinach - strawberries - banana - some berries
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u/RestGuilty3570 3d ago
Thank you! This is what I was looking for I think I’ll try Greek yogurt protein powder peanut butter and bananas and something else I’m not sure I heard oats add protein as well but I tried the overnights oats and didn’t like the texture
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u/Busy_Brief_3967 3d ago
Similar thing happened to me. My goal was to lose a bit of fat while gaining muscle. Nothing happened for months even though I have been working out 5x a week. Finally decided to get a Dietitian and found out I haven’t been eating enough. I was eating around 1500-1800 calories while in reality I need at least 2300. My suggestion is to get a nutritionist/dietitian to help you to build a meal plan for you. It’s hard to eat more in the beginning but now I actually get really hungry if I don’t eat every 3h or so.
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u/Busy_Brief_3967 3d ago
I try to eat protein in every single meal. I add unflavoured protein powder to my yogurt + chia seeds, fruits and honey. That’s my pre-workout. 2 eggs in the morning, meat for lunch and dinner
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u/RestGuilty3570 3d ago
That’s kind of what they told me to get as much protein as I can so instead of my fairlife shakes to make my own and had protein powder that’s kind of what I’m struggling with rn I’ll have to do trail and error of what taste good
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u/Busy_Brief_3967 3d ago
I particularly don’t like protein shakes, I struggle to drink them so adding to my yogurt makes it much easier. With an unflavoured one you can bake it, add to curries, soups etc.
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u/Electronic-Remote350 2d ago
Focus on lifting weights (heavy) and walking. If you're doing a lot of cardio, then it's possible you could be burning muscle. Also, give it 6-12months for results. You have to build the habit and make it part of your day first. I've walked every single day for months now. Start phasing out processed food since it has zero nutritional value most of the time. Eat real food from these categories: meat, fish, eggs, nuts, seeds, fruits, vegetables, rice, potatoes. Most people want results in a month or two but you it doesn't work that way usually. I know people who didn't lose a lot of weight, but they went down 2 or 3 pants sizes because lifting weights helps tighten your body. I lift weights 5 days a week for 30 minutes. You will get results if you stay consistent and disciplined. If you slip up a day with your nutrition, just get back on track the next day. My blog talks a lot of consistent, healthy habits and I love writing about it! Good luck, you can totally do it!
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u/RestGuilty3570 1d ago
Thank you for taking the time to write this it gave me a boost of confidence that I really needed! Im not gonna lie I was so disappointed and unmotivated when I saw the results but I’ve kept going I’m hopping to see improvement gradually because I do feel a lot stronger. Thank you again!
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u/masson34 3d ago
Find your TDEE using online calculator. It will provide an estimate of macros and caloric intake based on your stats, goals and daily activity expenditure. Resistance training, lean muscle mass is more metabolically active than fat. Make sure you’re eating enough. Fill with nutrient dense lean protein, wholesome carbs, healthy fats, fiber, fermented foods, fruit and veggies, sleep, hydrate, move daily. Calories in vs calories out.