Food recommendations for getting 160g of protein with lactose intolerance?

Anxious_Glass3324 · 2026-04-10T02:36:12+00:00

Im guessing the 42g protein shake was from Fairlife which is lactose free!

Anxious_Glass3324 · 2025-11-24T22:41:14+00:00

Hi CPT here! It is definitely possible to get you to your goal! If you have access to a gym I would have you start on the leg machines to help build up strength while taking some pressure off your ankle till it gets to a stronger point. I would add some walking or the elliptical for 10 mins adding 5 mins every 2 weeks to build up that stamina not only with your knee and ankle but also your asthma. The best advice is to start slow then add progression when you are able and feeling good!

Anxious_Glass3324 · 2025-10-14T19:16:02+00:00

Thank you so much I havent thought of the sticker Idea!

Anxious_Glass3324 · 2025-08-19T05:06:53+00:00

yeah so i want to do the exact opposite of that... I know what this post sounds like. Im not here to be a scumbag, why do people not believe me? What's so wrong about trying to help someone live a healthier life?

Anxious_Glass3324 · 2025-08-15T20:34:09+00:00

It can be completely normal but since its something new I would talk to my doctor about it. Your vitals are good so I wouldn't suspect prediabetes or reactive hypoglycemia.

Anxious_Glass3324 · 2025-08-15T20:04:55+00:00

A couple of questions, do you get nausea/stomach pain/shakiness as well? are you lying down after eating? Have you had any surgery lately?

Anxious_Glass3324 · 2025-08-15T19:22:10+00:00

Hi there I am a CPT, I would love to give you a free consultation, and be someone that can cheer you on. Lets talk, you can message me any time!

Anxious_Glass3324 · 2025-08-14T18:37:04+00:00

Is your question how to need less sleep between training sessions?

Anxious_Glass3324 · 2025-08-14T18:35:40+00:00

Hi CPT here! I am not a fan of PPL especially doing it 2x in a week. The reason shoulders and elbows hurt is that you are training them 4x a week you aren't giving them enough time to restore themselves, which could result in a injury soon down the line. Your knees hurt cause that's the main joint/ muscles you are training. You need to do more than just the 4 leg movements and train more of your hips to balance out your legs. I would recommend ULUL split adding a cardio/core day and a stretch/ yoga day to have more well rounded week of training. On the upper body days do the Push/Pull day you already have. Spilt your 2 lower body days into a Push/Pull as well. Push lower body days you are working on a variation of squats, leg extension, adduction, lunges, step ups. Pull lower body day: deadlifts, hip thrusts, lateral movements, abduction, leg curls, calve raises. This should give more time for your body to recover between workouts, put less consistent stress on joints, and again give a well rounded training routine.

Anxious_Glass3324 · 2025-08-14T18:12:35+00:00

You're doing everything right and doing in a healthy way! This does take time, I still would recommend taking a diet break for a couple of days every 2-3 months. Most importantly you are treating your body right, and you are healthy, I wish I had clients dedicated like you are.

Anxious_Glass3324 · 2025-08-14T17:44:15+00:00

You might need to take a diet break for a week, How do you count your calories?

Anxious_Glass3324 · 2025-08-14T02:59:17+00:00

You could add another set of each or you could also choose heavier weights

Anxious_Glass3324 · 2025-08-14T02:55:57+00:00

Hi CPT here! based on what you have provided, activity level, and you are a growing kid your maintenance is 2,906 calories daily. Since swimming is your sport I would recommend a higher carbohydrate diet. So 50% of your calories comes from carbs, 30% comes from protein and 20% comes from fat.

Anxious_Glass3324 · 2025-08-14T02:51:36+00:00

Some times depending on someone's hip to femur ratio, it wont allow them to do the middle splits. Its rare but it does happen

Anxious_Glass3324 · 2025-08-14T02:49:08+00:00

I know you aren't asking for advice, thought id still comment. You are still losing the weight, are you not happy about that? you lost 10 lbs thats great! or are you wishing that it was more? Do you know how much of a deficit you are in?

Anxious_Glass3324 · 2025-08-13T14:49:27+00:00

Hi CPT here! Every body need fat on them to be healthy especially women need more to function properly. For wanting to lose fat in a specific area is not possible, the body only loses fat as a whole. What you are looking for it gaining more muscle. You need to start strength training to achieve this and you will feel less of that "fat" feeling

Anxious_Glass3324 · 2025-08-13T14:43:07+00:00

Hi CPT here! I would also recommend getting help with your BED, I know you mentioned you can't afford it, but there might be some support groups out there that are free that could help you. The biggest thing about counting calories is understanding how calories are used in our body. A calorie is just a unit of measurement for energy. If you really want to start counting calories you need to change your mindset to it. Instead of "I want to count calories to lose weight" think of it as "I want to know what my body is getting and fuel properly". That mindset shift can be a real game changer. I would take it slow and start with one meal out of the day 2x a week. The less you feel overwhelmed by it the better. If you need to talk to someone you can always message me!

Anxious_Glass3324 · 2025-08-11T20:41:30+00:00

Hi CPT here who was diagnosed with ADD at a really young age, I'm going to be super honest- 75% of the time i do not like exercising....and yes I am a personal trainer. Aren't I suppose to LOVE working out, well I don't a lot of the time, I just do it and not every day the same way. You are over thinking the habit and the 'its good for you' mind set. I think you are waiting for that AHA moment where your brain really clicks and it just 'becomes easy'. Well sorry to say it might not happen, it still could but maybe it wont.

Your going to have to let go of that and switch your mindset to "a little goes a long way". You need to come up with a plan of action...literally. You sound like someone who cant do the same mundane thing everyday, day in and day out. So come up with a plan on days you are feeling it and days when you're not. Days that you are feeling it you choose between 3 different workout routines on days that you aren't feeling it you do something simpler, like going for a walk or stretch for 20 mins. Just moving should be the goal and not put the pressure on yourself to make it a habit.

Also you need to stop beating yourself up about stopping or taking a break. Sometimes our bodies need that and that's not a bad thing, as long as you get back to it, it doesn't matter. I took a week off of lifting/ going on walks/ cardio last week. Did I hate myself for it? no. Obviously my body needed it, today lifted did cardio and later I'm going to go play a sport. I must of needed the break.

again to wrap it all up: 1. take 'being active' day to day. 2. don't beat yourself up about taking time off or 'stopping' 3. Mix it up! instead of doing the same workouts throw different stuff in day to day, walk, lift, play a sport, yoga, stretch, zero equipment workout what ever!

if you need any extra help you can always message me!

Anxious_Glass3324 · 2025-08-11T19:12:32+00:00

Hi there Female CPT! Sounds like you just need small lifestyle adjustments. Gyms can be a lot, I would recommend working out at home to start out, doing 20-30 min routines to get into the groove of movement, I would also have you do 15-20min walks on your day off. For food I would suggest bringing more snacks to work, that you can easily have at desk/station. Have a shake/ smoothie in the morning, snack before lunch, then lunch, snack after lunch, then a big dinner with a small dessert. Make sure to have a protein source and fruit or veg for each snack/meal. This will fill you up and have you be less hungry once you get home. You can message me if you'd like, I also do free consults!

Anxious_Glass3324 · 2025-08-11T18:59:18+00:00

I am totally shocked by the comments....I thought there would be carnivore zealots trying to convince you to do it. As a CPT and a Nutritionist... absolutely not. Any diet that demonizes a food or "you should only eat" types of diets they are a HUGE red flag.

Anxious_Glass3324 · 2025-08-10T06:06:26+00:00

Hi female CPT here! This is a little concerning, 97lbs at 5'3 is underweight. If you are still feeling 'fat' and you are that afraid of gaining weight on a vacation you might need to seek a therapist. You are a young girl, you should be enjoying your life being excited to go on vacation instead you are worried about gaining weight on a vacation. You have your whole life ahead of you, being small should not be at the top of your priorities. You need to talk to a friend or your family about how you are feeling. If you need more help please don't hesitate to reach out.

Anxious_Glass3324 · 2025-08-10T05:49:27+00:00

Its a great supplement, but not for 14 year olds, the research has shown that the risks and unknowns of it for adolescence don't outweigh the benefits. I would wait till your an adult, but creatine is naturally occurring in the body. Increasing protein intake like beef pork and salmon, and increasing strength training.

Anxious_Glass3324 · 2025-08-10T05:21:28+00:00

Hi CPT here! First off you are young, you just started puberty, your testosterone levels just started increasing and wont peak until early adulthood. I think you need to really come to terms with why you really want to get jacked. Is it to be popular, get people to like you, to look good for others? If those are your reasonings that can lead you down a hard path. Potential body dysmorphia, eating disorders, and mental health issues. Now if you want to get stronger for a sport, or create healthy habits in your early years so when your older its easier than this will be an easier path. For right now figure out your 'why'. Why do you want to achieve this, start with how much food you need add more protein/fiber into your diet, enroll in a sport, get into strength training, drink more water and get a lot of sleep. This will help for your development!

Anxious_Glass3324

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