How to Calculate Calories for an Aggressive Mini Cut
Posted by Ben Disseldorp
Estimated reading time: 8 minutes
Personal Trainer and Expert on Helping Women... meet Kylie Gilbert!
Kylie moved from the UK to Sydney determined to overhaul her life and has never looked back. She now has over 10 years experience in the fitness industry, both as a face to face personal trainer and online coach, with a goal to inspire women that if she can do it in her 30's - it's never too late to make those changes.
She often shares her authentic experiences with her goals, health, fitness and even now how she feels in her 40's with her followers, hoping her experiences will inspire and motivate others.
Get to know Kylie below!
Hey! I'm Kylie 😊
I moved from the UK to Australia more than a decade ago, determined to improve my quality of life after spending my 20's flying around the world as an Air Hostess (which was great fun, but not that great on the body!)
At 30 I had no previous gym experience, but was intent on becoming my 'best self' so went head first into learning everything I could about health and fitness - and I've never looked back. I got my Personal Training certifications and started my career on the gym floor as a very green personal trainer.
My goal has always been to be the best in whatever I do, and to surround myself with the very best people to learn and grow by osmosis. With that approach (and after a lot of years of hard graft, working 14 hour gym days that only a PT will understand) I grew my own business to a position that I could take it fully online, to where it is now.
At the same time, my own training and physique went quite literally from strength to strength, and although I never had a desire to get on stage, I have done numerous photoshoots to show any woman out there that if I can do it, they can too!
I love feeling strong in the gym and it's probably one of my favourite goals to have. Now, as I've hit my 40's, training has very much become a way of life to keep feeling fit and healthy, with body comp goals really being the icing on the cake.
My coaching business is a representation of what can be achieved when you put your mind to it. The fitness industry can be tough, and to have continued to grow my business over 10 years is a testament to my passion that I want to help as many women as I can - those who maybe don't have the confidence in themselves to make changes, but that with a little support and belief really can.
I pride myself on being as authentic as I can and never sugar coating the truth. I strongly believe that long term changes come from habit, routine and lifestyle changes, ditching fads and the need for quick fixes.
If you want more of my authentic, no BS approach (and maybe some kitten span as I'm also a cat foster carer outside the gym) follow me on Instagram!
Kylie xoxo
Recommendations
Here are some of the Bulk Products I love...
Whey Protein Isolate
Why I love it: It is very tasty, easy to digest and versatile - you can have it on its own or make high protein snacks. The macros are also great (high protein, low carb/fat), and of course the price is on point.
How I use it: I use WPI once a day in overnight oats or Weetbix which I have for breakfast. I also often have it twice a day as a post workout shake or as an afternoon snack where I might mix it with water or pour it over my cereal.
Protein Water
Why I love it: This has fast become my quick go-to drink. It's hydrating, so great on hot days, or as a post workout drink to replenish electrolytes. I also love it when I am out of the house all day. It's so refreshing to drink, and super tasty and low calorie too.
How I use it: I use it anytime, anywhere! It's my go-to when I am out of the house and need to ensure I hit my protein when other sources are hard to come by. But honestly I have it whenever I need a refreshing drink and/or a protein top up for the day.
L Glutamine
Why I love it: I have suffered with gut health in the past and have found that a dose of L Glutamine daily really helps with this. Also, if I am prepping for a photoshoot or in a deficit, it gives me peace of mind that I am preventing muscle wastage the best I can.
How I use it: I take L Glutamine with water first thing in the morning.
Creatine Monohydrate
Why I love it: Creatine Monohydrate is the GOAT of all supplements! It has well documented benefits for strength, power and lean mass gains, and can even assist with cognition and neural protection. You get all of this with little to no side effects.
How I use it: I take around 2g-3g of Creatine per day pre workout with plenty of water.
My Approach to Nutrition
Honestly I hate cooking! So my approach to nutrition is to make it as easy and simple as I can. I prep most of my meals on a Sunday for the week ahead. This normally includes a huge batch of mince, which is easy to freeze and I can have with a variety of carbs/fats to change the meal each night; a big batch of vegetables I will steam; some sort of overnight breakfast be it Weetbix or oats depending on the season; and then I buy a roast chicken to shred and have for lunch for the next few days.
The only meal I cook fresh is steak and I love nothing more than a freshly cooked steak, sourdough, eggs and avocado for breakfast! I would have it every day if I could!
My Day on a Plate
Breakfast: Either steak and eggs, overnight Weetbix or overnight oats (both made with a scoop of Whey Protein Isolate in chocolate, of course!)
Lunch: Roasted chicken sandwich or pesto pasta.
Mid Afternoon Snack: Mix of cereal (Nutrigrain, Coco Pops, Weet Bix) with water and a scoop of Whey Protein Isolate and/or Muscle Food 101 in chocolate if I am trying to hit a higher carb count.
Dinner: Usually beef mince with rice, avocado, salsa and corn chips - my take of a naked burrito bowl.
After Dinner: Chocolate... always chocolate! I love Maltesers, but when it's Easter I will buy mini eggs in bulk too.
What is my average daily calorie intake? At the moment it's around 2000-2200.
Foods I avoid... fish and bananas- my taste buds say a firm no to both!
Foods I crave... I am definitely a bit of a chocoholic but if I miss a day without fresh veggies I definitely start to crave those too.
Training Schedule
I currently weight train four times a week. In the past I've trained as much as six days and as little as three, but four seems to be that nice sweet spot for me to get the most out of my training and recover well.
Current Plan
- One day of lower (quads)
- Two days of upper (push/pull)
- 1 day of lower (hamstrings/glutes)
- I also aim to average between 10,000 and 12,000 steps per day which I hit with a morning walk along the beach and then incidentally throughout the rest of the day.
Latest Results
Do you have any medium/long term goals you're working towards?
My long term goals are always to be as fit and healthy as I can. Weight training for me is a great way of life, it's great for my mental health but also my physical health, and once you hit your 40's building muscle becomes a lot harder, so my goal is always to maintain what I have and feel as fit, strong and healthy as I can.
