As long as you are in a calorie deficit and eating sufficient protein, either can work!
(About 1g per pound of your ideal bodyweight is a good place to aim for.)
You can lose fat on high carb, high fat, or balanced diets. Macronutrient distribution does not change your ability to lose fat.
This is great news!
Choose whatever makes you feel and perform your best.
Consistency is key to having a Sustainable Fitness Journey.
Your preferences matter. Consistency is only possible when you enjoy the journey.
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If you have thought about having me as your coach to support you along your own fitness journey check out the Online Fitness Coaching page on my website for more info and how to inquire about my online fitness coaching service. Receive customized activity and nutrition plans, monthly virtual calls, and weekly email check in’s.
When it comes to my dessert, meet my evening staple. I want to wake up feeling rested and ready. This is for the those with high recovery demands. It is loaded with all the good stuff to help me sleep well and recover overnight.
Makes 1 Serving
475 calories
32g protein
70g carbohydrate
7g fat
Ingredients You’ll Need:
125ml 2% milk
75g nonfat Greek yogurt
30g instant and flavored oatmeal packet
15g Whey Protein Powder
8g sugar free instant pudding mix
10g zero calorie sweetener of choice
300g fruit of choice
10g peanut butter powder or cocoa powder
pinch of salt
Optional: 10g zero calorie sweetener of choice sprinkled on top
Directions:
In a glass storage bowl, whisk together the milk, oatmeal, protein powder, pudding mix, sweetener, pinch of salt, and yogurt for 1 minute. This will help it thicken. Top with the fruit, optional sweetener and peanut butter and or cocoa powder.
Enjoy right away, in a couple hours, make in the morning or night before. If, enjoying later, store in the refrigerator for up to 2 days. Mix and match flavors of protein powder, pudding mix, and fruit to keep things fun!
Want to try one of my favorite protein powders to help you reach your daily protein needs and maximize your recovery? Use code MELANIE10 for 10% off your first order and use my link https://outworknutrition.com/?ref=dkNH36V5xmUfmm
Find me on Instagram for more recipes, fitness tips, and meal ideas.
🌟Client Spotlight🌟 We have been working together for over 2 years now and I am so proud of all he has accomplished.
He began his journey with me after losing a substantial amount of weight (over 100 lbs!) and though super successful on his own with weight loss, moving away from the dieters mentality was a hurdle he was having trouble navigating on his own.
This client had already lost 100lbs before we started working together.
Post weight loss there is an understandable fear of regaining the weight back. (Unfortunately, this is the common reality for most.) It’s nerve wracking to increase calories, to increase carbohydrates, and to decrease activity.
His goals with me included building more muscle, but he wanted to do so in a sustainable way that minimized fat regain.
Initailly I guided him through a reverse diet followed by a long lean muscle building phase that together lasted a full 18 months. In that time we increased his calories (including carbohydrates) and I tailored his weight training program to fit his physique goals while keeping in mind the various obstacles he faced along the way. I adjusting his program as needed as he dealt with life and work. I guiding him through the recovery process after an accident that crushed his toe just 9 months into the process, and even more recently, adjusted his programming to accommodate a healing finger that needed stitches after an accident in the kitchen. (Life keeps happening even when we have fitness goals, and if we stay positive and creative there is always progress to be gained.)
At the end of the 18 month build be was up 10kgs or 22 lbs. Even though he gained a little bit of fat along the way, what he actually gained was mostly muscle.
Over the last 6 months we embarked on a fat loss journey. Using a small deficit and continuing to resistance train he slowly revealed the muscle he worked to build. During his fat loss phase his strength continued to go up and he still ate a substantial amount of food including plenty of protein and carbohydrates. In this time he lost fat and retained his muscle (even built muscle) reducing his scale weight by about 3-4kgs or 7-8 lbs. Notice by his pictures he is leaner now than when we started 2 years ago, but he is still up in scale weight by about 6-7kgs or 15 lbs.
2 years later! Not only has this client maintained his fat loss results, he continues to build more muscle!
Not all scale weight increases are to be feared! He has learned that first hand. Over his 18 month build he averaged a gain of .54kgs or 1.2lbs per month and the vast majority of those gains were from increasing his lean muscle mass. This is incredible!
His full transformation to date. Weight loss is only the beginning! Building muscle after the diet ends is the next step for epic results that last!
I know first hand what it takes to lose weight. I also know how hard it is to let go of an attachment to certain scale numbers to keep those results coming. But it’s so worth it to keep going after the “diet” ends. I deeply appreciate his trust in me to stay the course and stay consistent with my recommendations day in and day out these last few years.
What’s next for him? We are currently on his second reverse diet. We are building back calories and carbohydrates and aiming for some more lean muscle gains. It’s time to take his current results to yet another level!
Weight loss is only the beginning. It feels amazing to keep setting goals and to continue to level up.
Also see his full transformation to date. It is possible to lose weight, keep it off, and build a strong, capable, and healthy body.
If we can do it. You can too.
If you have thought about having me as your coach to support you along your own fitness journey check out the Online Fitness Coaching page on my website for more info and how to inquire about my online fitness coaching service. Receive customized activity and nutrition plans, monthly virtual calls, and weekly email check in’s.
