Help Me with a Direction

[captainahole]

They say the 80percent is done out of the gym. And eating and rest are the two that will make you succeed with your goals.
Pick up some meal replacements to help you throughout the day. Don't become dependent on them but use them wisely. Make time to eat.
Its not the news you want to hear but it's the direction you have to take.

 

[ceo]

I agree with the advice in here so far. You're going to have to make your diet a priority...specifically, becoming more consistent with your eating first. You can fine tune it as you go along, but you have to make sure you aren't skipping meals.

You are doing a lot with classes 4 days a week. That leaves 3 days to workout with weights and no days for rest. I would use those 3 days and look at different programs like HST possibly (I didn't gain anything from HST, but a lot of people do). Or a modified version of DC where you're possibly lowering the intensity and increasing sets/reps, possibly an extra exercise here or there for weak areas. Get you in and out of the gym in 1 to 1.5 hours max on those days and go home and focus on rest and nutrition.

With all that you are doing (classes), the potential is there to overtrain easily...especially by not eating. Proper eating and rest can help you overcome overtraining to a large extent.

 

[Jon79]

a.m. 1/2 cup ezikiel cereal with almond milk, 1/2 cup egg whites (add fresh blue beries to your cereal i makes it delicious)
mid am- protien shake, 1/4 cup almonds (raw)
lunch- 10oz grilled ck, 1/2cup brown rice or sweet potato, 1/2 cup of steamed veggies
mid afternoon- spinach salad with 6oz ck (if your are feeling weak add in some more brown rice or sweet pot)
dinner- 10 oz of any lean meat fish, steak, ck or turkey (ground lean turkey), 1 cup of any steamed veggies

*if you are teaching a spin or pump class that day or feel really tired have another post workout pritien shake pm a few hours before bed.

suggestions- but ck and ground turkey, coook enoungh for the week on sundays that way it makes it easy for you to stay nurished and eat clean. you will have plenty of substance and all that you take in will be clean.

*** at least once a week u need to have a carb load day with as many classes u are teaching and calories you are burning. so the best thing to do is make whole wheat pasta and a ground turkey maranara sauce. it tastes great and it will be a welcome energy booster ,, trust me

as far as protien buy the low carb chocolate isopure it tastes great and its the best imo....

also as far as the steamed veggies u can buy the already portioned out microvable packages in the store , there is like 4 serving per bag and they are already in thier own steam bag.. this will make it easy to have it fresh at work

anyways if i forgot something ill edit my post

 

[Rachel...lol]

i crave carbs and that just doesn't seem like enough I like them too much I guess.

 

[Jon79]

well eat more then just clean carbs, brown rice, sweet pot, etc... or reg pot ..... add in a few whole wheat pasta meals ... thats just a genereal diet add and delete as u see fit...

but whole wheat pasta is a great carb filler

 

[slat1]

Is that one of those deals that sucks the air out of the bags?

Yup and its awesome for keeping things fresh.

 

[Rachel...lol]

Here are some pics taken yesterday... A training log soon to come (stay tuned for more info!)