Nutritional Q & A

By Kevin Atkinson
August 16, 2023

Building strength for life

Personal training, in gym & online

We have included a few commonly asked questions.

Is there a minimum number of calories?

  • The goal is to be as close to your weekly calorie goal as possible and we don’t want you thinking you can fast forward the process by eating way less than your goal. There is a method to the madness and eating way less on purpose IS NOT RECOMMENDED. -400 is the maximum minimum under calories recommended by your dietician. Otherwise your body will hold on to excess fat and you will lose muscle.

I am having a hard time hitting my daily protein goal, what should I do?

  • If there is a ‘catch” to all this, then this is it. Hitting our protein goal and staying under the total calories typically takes eating leaner protein sources. If you are grubbing on ribs and chicken tenders you will find those types of protein sources come with a lot of other other calories (fats & carbs) and can make things difficult.
  • This is why we recommend making the majority focus of your diet be lean proteins. Things like lean beef, chicken breasts & thighs, fish, fat free greek yogurt & cottage cheese, and protein powders. Try having a serving or two of lean protein everytime you eat and good things will happen.
  • It can be difficult to find lean proteins out and about, so strategies like batch cooking and meal prepping some lean meats ahead of time make things much easier. Also picking up nonfat greek yogurt cups and using protein powder if you are on the go can help as well.
  • A simple breakfast that will knock out 50g of protein is: 1 scoop of whey protein mixed in 1 cup of plain, nonfat greek yogurt.

I do good during the week, but then always overdo it/something comes up on the weekend where I overindulge.

  • No problem! This is a common theme and the best way to make things work in this situation is eat less during the week to “save up” calories for the weekend. Focus on lean proteins, veggies and fruits majority of the time Monday-Friday. This will help you hit your daily protein goal, get the nutrients you need so your energy is good, but keep your total calories pretty low. Then on the weekend if you go out to eat some or have more calorie-dense meals, you will be less likely to go overboard on your weekly total.

Keep it focused and simple. We are ready to help.

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