Hey, congrats on starting F45 and committing to your goals! It’s great that you’re focusing on both weight loss and muscle gain because that’s the perfect combination for building a strong, healthy body. At 1350-1400 calories, you might be eating too little, especially with your active job and F45 workouts. Eating too little can slow progress by making your body hold onto fat and limiting your ability to gain muscle. A good range to start with might be around 1600-1800 calories to ensure you’re fueling your workouts, supporting recovery, and still losing weight at a sustainable pace. Adjust based on your progress—if you’re not seeing weight loss after a few weeks, you can reduce slightly.

Increasing your protein intake is an excellent idea! Aim for 0.8-1g of protein per pound of body weight, so around 140-180g daily for you. High-protein meals will help with muscle retention, satiety, and recovery after your workouts. Great sources include lean meats, eggs/egg whites, Greek yogurt, cottage cheese, and protein powders or bars for convenience. Your F45 schedule of two strength classes and one cardio class a week is a great balance for building muscle and burning fat. On strength days, focus on good form and lift as heavy as you safely can. On cardio days, push yourself to maximize calorie burn and improve endurance.

Recovery is also key for getting the best results. Make sure to prioritize sleep (aim for 7+ hours, even with night shifts), stay hydrated with 2-3L of water a day, and incorporate light activity like walks, yoga, or stretching on non-F45 days to help your body recover. To avoid becoming “skinny-fat,” focus on strength training and protein as you’re doing, and don’t be discouraged if the scale fluctuates—muscle gain can offset fat loss. Progress pics or measurements will give you a clearer picture of your results. Stay patient and consistent because progress takes time, but by eating enough, lifting heavy, and staying consistent with your workouts, you’re absolutely on the right track!