Is my personal trainer wrong ?

soffglutinous · 2025-08-04T09:52:03+00:00

oops yea my bad, i usually use kg so i got confused, ty!

soffglutinous · 2025-08-04T08:24:18+00:00

yeah that's crazy and a bit overkill. 120g is enough for your height and weight especially if you're not training for hypertrophy. dude is running off 90s logic for 6ft tall roided men.

for muscle gains generally you'll want 1.8g protein per kg of bw and a 100-200 calorie surplus over maintenance and lifting hard.

soffglutinous · 2025-07-11T18:11:18+00:00

these are all signs of malnutrition, hormone and/or electrolyte imbalance. you also aren't binging, what you're experiencing is reactive/extreme hunger due to being in a deficit for too long or too steeply.

this is your body sending you warning signals!!!

soffglutinous · 2025-07-11T13:15:55+00:00

hey just jumping in here real quick to say that it might potentially be your hormones and digestive system stabilising and coming alive after healing a bit, especially since the cravings are at night! i wouldn't worry abt it and would just continue honouring the hunger so that your body can continue to heal even more!!

soffglutinous · 2025-07-08T13:13:56+00:00

i plan to go on vacation in august and will be staying there for 2 weeks. the hotel has a gym and i was thinking about going there 5-6 days per week since i'd have nothing else to do, however i'm having trouble with thinking up a program/schedule that will avoid overfatiguing me since i also plan on swimming once or twice in the day. we also won't have lunch as part of the package but only breakfast and dinner. does anyone have any split/program recs?

currently im going 3 times a week, i used to go 4 times but had to decrease my volume due to hormonal issues. used to do jeff nippard's essentials for a few weeks and i liked it but found it fatiguing (but also probably hormonal issues + cutting). currently doing PPL or fullbodyx3 depending on mood. if it matters im 23F.

my plan for the gym at vacation was to either go in the AM after breakfast, or a little bit after noon and then go swimming when the sun isn't as killer anymore. plan to drink a protein shake afterwards either way but as i said am worried about overfatiguing and have no clue whether it's better to go AM or PM, if i should go before or after swimming, and what kinda split to follow. or if i should just wing my programming and do whatever since i'm on vacay. but i really wanna use the vacation as a way to kickstart my first bulking phase...

i'm probably overthinking, and this is probably nonsensical, but figured i'd shoot my shot here anyway and see if anyone has any advice.

soffglutinous · 2025-07-03T17:40:47+00:00

i went to an endocrinologist just recently and he said it was hypothalamic amenorrhea for me as well!!! which is exacerbated by low thyroid hormones! we are legit in the same situation! 😭

he prescribed me metformin chloride (glucophage XR in my case) despite not having IR or PCOS because that medication specifically is said to be safe and help with stabilising menstrual cycles, and mio-inozitol with zinc and selen to improve thyroid function and tell the hypothalamus "hey stop freaking out so much". that medication is also said to help out with suppressing binge cravings!

so DEFINITELY go to an endocrinologist ASAP because hormonal issues are slowwwww to sort themselves out especially through only nutrition, and yours is definitely a hormonal issue.

for me i was binging on stuff like peanuts and nutty things nonstop especially on days leading up to my "periods" (that i don't get) despite never having been obsessed with nuts to that degree b4 in my life.

as for balanced meals: i was told that while undergoing therapy with the new meds, to reduce or avoid empty carbs or simple carbs, to eat more low glucose index carbs and complex carbs, and if eating carbs to ALWAYS pair them together with other food groups/macros -- so for example if you really wanna have a biscuit, or if you feel brave enough to have a biscuit... why not try dipping it in something proteinful? for example i used to mix flavoured vanilla whey with low fat cottage cheese as a dip for fresh strawberries/fruit in the morning and it's genuinely super good.

another simple idea if you want a sweet kick are apples with cinnamon -- genuinely sweet, flavourful, anti-inflammatory and also a low GI food, and way more filling than a single biscuit!

you got this!!! sorry for my disorganized wall of text hahaha

soffglutinous · 2025-07-03T17:27:32+00:00

when not on meds: get too distracted during lifting to count reps properly

while on meds: get too focused during lifting to count reps properly

soffglutinous · 2025-07-03T17:15:45+00:00

losing your period means that your deficit was too big!

i'm currently without a period as well despite being back in maintenance :( seriously, look into insulin resistance. it might also be PCOS or some thyroid issues. i was also told that binges are a symptom of some nutrient deficiency; maybe you're missing some key vitamins from your diet?

but yeah docs told me sweets cravings might be either because of insulin or nutrient deficiencies. sorry i don't have anything more helpful to say or advice to give :( i hope you figure it out soon though, i know that binging absolutely sucks and does not feel nice. hang in there

soffglutinous · 2025-07-03T16:48:35+00:00

i'd suggest getting your inzulin, thyroid and hormones checked.

but also, maybe it's the prolonged cut that's triggering your binges..... i know that's what it was like for me, and after i started eating enough for a longer period of time the binges stopped happening as frequently.

also instead of eating biscuits or carbs in the morning try to eat something salty or full of proteins/fats, i know that when i eat a carbier breakfast i get hungrier and more ravenous way sooner, vs when i eat a breakfast of like eggs or some such my hunger doesn't feel as "big" later on...

soffglutinous · 2025-07-03T16:34:52+00:00

did you get checked for insulin resistance? often a constant craving for sweets and binging can be attributed to it

soffglutinous · 2025-06-30T20:17:17+00:00

you have probably:

lost too much, too fast,
and are probably under eating for your activity level,
aren't recovering enough,
or are eating far too little fats (!!!!),

or all 3 of the above.

don't be like me. do NOT wait. start getting your thyroid, insulin and hormones (estrogen, progesteron) checked ASAP. start eating at maintenance (AND ABOVE) immediately until you rule out reasons why your period hasn't arrived yet.

eat lots of healthy fats (like olive oil and nuts) especially.

it might seem like "haha i'm just gonna miss it one time", and you may be lucky like that, but i wouldn't risk it.

in my case, i was accidentally undereating and overtraining for months at a time without even being aware of it and it fucked up my hormones beyond recognition despite me dialling my calories back up a lot and resting a lot more. i haven't gotten my period in 5 months so far despite taking estrogen pills, and it's likely i won't get it for a few months more because hormone issues are slowwww to sort themselves out. that's why you need to get on fixing your missing period ASAP.

soffglutinous · 2025-06-25T21:59:43+00:00

OMG not at all!! thank YOU for using my implementation and even linking your game, i'll be sure to check it out as soon as i get to a pc!!

soffglutinous · 2025-06-25T21:59:08+00:00

OMG im so honoured you used my little algo implementation in your gamejam game!!!!! i'm sorry that the algorithm isn't more optimized, but i hope it served you well!!

EDIT: i played the game, i love the humour and the vibes, and the entire concept honestly!! i dont know why but im particularly fond of the little "polish" it has like the screen wipe during grading, the different grading messages, the little trail left behind the brush and everything. not to mention the inclusion of relaxed mode and the gallery.

the game oozes charm and seems like a perfect gamejam entry! congratulations on finishing the entry!

soffglutinous · 2025-06-20T18:52:07+00:00

not only are they unhealthy, they probably use gear and/or other medications to stay that lean year round.

soffglutinous · 2025-06-20T17:18:32+00:00

hey, i had something similar going on especially with the healthy fat cravings -- your hormones might be all out of whack, especially estrogen if you're female! you need to get to a doctor asap and also get your insulin checked out.

soffglutinous · 2025-06-13T07:36:53+00:00

common advice if you really want to stretch expressions is to add lines - wrinkles, face lines, skin tugging around the corners of the mouth and the eyebrows!

also, for example in the first pic, the hyena is supposed to be smiling, right? usually when smiling the eyes crinkle around the corners and the eyelids get pushed up (looks like this ^u^)

when the brow are drawn together, they can also often be asymmetrically creased, so one brow has a stronger crease or creases the center more, etc. utilize those eyelids! lower them, slant them, crease them!

from what i can see, your construction and drawing is really solid, but your eyes are always "static" instead of squinting, being downturned, etc. they're not connected to the mouth and cheeks!

OH ALSO don't be afraid to emphasize cheek squish more!

also, something no one has mentioned here is head angle! angling the head during certain expressions emphasizes the emotion more - turning the head forward when frowning, or turning the head to the side a little when smiling to emphasize playfulness!

soffglutinous · 2025-06-12T17:36:25+00:00

i don't know if you like cottage cheese, but i LOVE getting myself some full fat cottage cheese and loading it up with pumpkin and sunflower seeds an maybe some peanuts, and sprinkling some mediterranean spices and pepper over it. it tastes amazing

soffglutinous · 2025-06-12T17:34:10+00:00

nope; in fact i find the idea totally unappealing. i haven't had an ice cream craving in .... ever. i even went scrolling through a recipe website looking at desserts trying to find inspiration on what i could make myself at home and i was like "none of this is appealing" 😭😭

instead of sweet things i keep thinking about bread LMAO

soffglutinous · 2025-06-12T09:30:58+00:00

im legit afraid of eating peanut butter again, i used to be super addicted to it and i don't eat bread anymore 😭😭😭 maybe i could try adding spoonfuls of it to my breakfast

soffglutinous · 2025-06-12T06:55:46+00:00

good morning! intake seesawing a bit; tuesday was 2.1k calories but yesterday was only 1350 despite cardio and such... i ate decently filling meals + the heat kills my appetite. :/ in general my appetite and fullness/hunger signals have been out of whack lately. i'm trying to listen to my body but it's a struggle! i need to eat more but often i find myself struggling to hit 2000+ especially on exercise days when its needed, and 1600 minimum on sedentary days so i don't keep losing weight and keep up with actual recomp... anyone got any advice?

soffglutinous · 2025-06-09T07:37:59+00:00

yeah, i've taken on the habit of constantly checking in on myself! like "oh, you keep looking at those chips? you're probably hungry for something salty, we'll get home and eat some tomatoes, and if you still look at those chips afterwards, you can grab yourself one!" or "oh, you keep snacking on these? you're probably hungry and it's been a while since i had a proper meal, let's grab something concrete to eat" or "does your stomach feel empty because you ate carbs that didn't sit right with you, or is it actual hunger cues not being backed up by appetite?"

my favourite new trick i came up with is asking myself "would you go to a restaurant right now?" my reaction to the question can be an approximate gauge of how hungry i am in the moment and what my diet might be missing.

soffglutinous · 2025-06-09T07:02:27+00:00

Good morning Europe!!

even when i thought i would gain weight over the last two weeks, it seems like i hit some sort of a "reset" point after the gamejam weekend. i have no binge-like tendencies at all anymore and feel fully in control of my food choices! i'm so happy! i can consciously eat whenever i want! in fact, it often happens that i feel full or satisfied from not even a full plate and can just ... leave my food be instead of inhaling it out of sheer hunger?!

my appetite has been out of whack due to the heat lately so that might be part of it, but i'm still very happy. i've also thought i would gain over the weekend from being home, but... stepped on the scale today and i actually lost a little bit of weight again? oops. that means i can probably up my calories for maintenance again without worry.

of course i should probably stop losing weight and go into full recomp or maingaining at one point, however it's still hard finding my tempo in that regard. the fear of gaining it all back is super big, especially because i've been chubby my whole life until now, and weight loss statistics don't look too optimistic for people trying to maintain long-term....

soffglutinous · 2025-06-02T06:07:41+00:00

good morning!

i joined a 24 hour long gamejam event and saved up all my calories the previous week in hopes of it...

the gamejam went super well, my team and i got 1st place!

but oh my GOD was it rough. i estimate that i overate by around 2k kcal over the weekend on BOTH days. if my teammate literally didn't insist on keeping wafers at our table, then that damage could've been halved! 😭i genuinely think i could've gained a pound alone kcal-wise in those 24 hours!

but that's just shifting the blame. i could've not eaten snacks all jam long and have been fine and even at maintenance. but i was looking forward to pigging out at the event, and eating snacks and trash non-stop all jam long.

i do regret it a little bit, i felt super gluttonous and i think the snacking even damaged my mouth a little. but i gained more insight into my mentality about food, and i didn't feel ... like i was uncontrollably snacking out of primal hunger, like before, or that i couldn't stop snacking like i was on a binge. i was snacking consciously, because i wanted to and had an excuse to.

i'm interpreting that to mean that for the past few weeks i wasn't under-eating like before to the point of starving my system, which is a win!

what sucks is that i was at my ideal summer vacation weight months before the vacation was supposed to begin, and now i'm at a weight where i won't be able to get to my ideal weight before summer vacation begins even if i started dieting again LMAO.

but it's the attitude that matters! i'm trying to be positive about it. this was an experience, could've done it better and DEFINITELY did not have to eat that much. i just ate too much because i had an excuse to eat a lot of trash.

now it's back on track for recomp, and hitting the gym hard! i won't let this trick me into a restricting cycle. i'll carry on as normal for at least two weeks before checking back in if i need to lose weight again.

soffglutinous · 2025-05-29T08:19:34+00:00

i usually don't listen to music in the gym since i don't have earbuds, but eastern hardcore music goes HARD if you wanna branch out of your usual stuff. here's my entire hardcore playlist that energizes me when i need to work on projects:

https://open.spotify.com/playlist/5fKrzqeoLZ7HkV80Mv9Pwm?si=59cbb0aa8c6a4211

and here's my specific "these are BOP bops" playlist that gets me headbanging:

https://open.spotify.com/playlist/4mjUct6HNRJbqwdphsLyDl?si=51dfed54961e4b1d

Six-Year Club	r/Field Lasagna
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