 Free stock photo from Pexels.com. 1. “As a trans man, you need less protein than cis men.”
Protein needs aren’t based on sex, but on body mass. To be truly anal, they’re based on lean mass, but, since this is hard to estimate, most scientific recommendations are based on body mass. The point is, you don’t need a certain amount of protein because you’re a cis or trans man, a cis or trans woman, or a non-binary person. You need a certain amount of protein because of your body mass.
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 Since 2019, I’ve coached plenty of trans men and trans masc non-binary people wanting to masculinise their physique, like the client in the picture, showing off three months of post-top surgery gains.
So you could say I’ve become something of an expert at fixing small pecs (said in Willem Dafoe’s voice, of course). These are the top five evidence-based strategies I implement:  I’ve been on a diet for two weeks and all I’ve lost is two weeks. You’re not lazy. You’re not inconsistent. And you’re definitely not “lacking discipline.”
In fact, it’s the opposite. You work hard. You follow the plan. You push yourself. And yet, every time you try to diet, you burn out. You either quit early, or push so hard that it becomes miserable… and you still don’t end up as lean as you wanted. You don’t have a motivation problem. You have a strategy problem. Since 2019, I’ve coached trans lifters exactly like you: people who do everything right, but still don’t get the return on their effort that they deserve. If this sounds familiar, here are seven reasons hard-working lifters like you burn out dieting and what to do instead.  Free stock photo from Pexels.com. I say, ‘Is it really worth the calories?’ If it is, I eat it. If not, I refrain. Technically, this article applies to any social meal, but it’s Christmas season, so “ho ho ho” and all that.
Anyway, if you decided to track calories and macros during the winter holidays, the following would be the most logical strategy to stay on track with nutrition and enjoy some higher-calorie food on Christmas Day:
At least in theory. Given its sensible premise, this used to be my go-to suggestion whenever a client had an upcoming big social meal and was also using calorie-tracking as a tool. In truth, it still is my go-to in this situation, but I’ve coached people for long enough to realise that it isn’t a “one-size-fits-all” solution for everyone. In practice, humans aren’t perfectly logical or mathematically perfect creatures. So, if you’ve tried this strategy before but you keep going over your calories anyway, these are the most common reasons why, with the solutions my clients and I find most effective:  Shedding pounds does change your personality. It changes your philosophy of life because you recognize that you are capable of using your mind to change your body. It’s very simple…
Stop going out at the weekend. Thank you for reading. … Just joking! I have many clients who enjoy being social at the weekend, so I’m going to share six of the strategies I’ve found most effective to stay on top of your fat loss diet without missing out on these occasions. |
Nikias TomasielloWelcome to my blog. I’m an online fitness coach with a passion for bodybuilding, fantasy, and bread. Want to work with me? Check out my services!Archives
May 2026
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