Newbie-looking for advice

[michmich]

Hi Ladies,

first of all my stats:
5'10" - female
179 lbs
31% body fat
goal: 142 lbs - teens for bodyfat%

I'm trying to get to the point immediately. I have a trainer and a guy who does my nutrition. Here are 3 questions.

1) on this program, I don't have to do cardio.It's 3 sessions of intensive weight training plus the diet.Roughly 12-15 reps (to exertion) of 2-3 exercises. Mondays-chest/back/abs Weds-legs/abs Fri-shoulders, tris, biceps. It's been 6 weeks and I've lost 20 lbs and 10% bodyfat, which is great, it's obviously working. But no cardio? I'm curious to hear your thoughts. In BFL in the past I've had good results, but not as quick as this.

2)Sometimes I forget Udo's with my meal. Is it ok to make that up later in the day?....can I also use capsules?

3) here is my mealplan. I'd appreciate any comments/critiques.
Workout day:
meal 1: 1/2 cup oatmeal, protein shake, 2 tsps udo's
meal 2: 2 oz. chicken in ww pita, 2 tsp udo's, veggies if desired
meal 3: 2 oz. chicken in a salad with 1/2 tsp udo's and vinegar
meal 4: protein pudding: protein powder + 1/3 fat free pudding
meal 5: chicken and yams
meal 6: (post workout) Gatorade + protein shake

non-workout day
meal 1: 1/2 cup oatmeal, protein shake, 1 tsp udo's
meal 2: 2.5 oz. chilcken, 1/2 cup ww pasta, 1 tsp udo's, miracle whip light
meal 3: chicken and yams + udo's
meal 4: chicken sandwich
meal 5: chicken in salad
meal 6rotein pudding



Thanks for all your help in advance!
Michelle

 

[bw1]

If it's working why change it? You can always add cardio if you stop seeing results. Which is probably what your trainer will do.

 

[Daisy_Girl]

If it's working why change it? You can always add cardio if you stop seeing results. Which is probably what your trainer will do.

Exactly

And yes, you can make up your Udo's later - although it is best to follow the diet as laid out, there is typically a reason for timing and scheduling of certain macronutrients at certain times.

 

[bw1]

Exactly

And yes, you can make up your Udo's later - although it is best to follow the diet as laid out, there is typically a reason for timing and scheduling of certain macronutrients at certain times.

DG, Congrats on your baby girl!

 

[*Bunny*]

Hi Ladies,

first of all my stats:
5'10" - female
179 lbs
31% body fat
goal: 142 lbs - teens for bodyfat%

I'm trying to get to the point immediately. I have a trainer and a guy who does my nutrition. Here are 3 questions.

1) on this program, I don't have to do cardio.It's 3 sessions of intensive weight training plus the diet.Roughly 12-15 reps (to exertion) of 2-3 exercises. Mondays-chest/back/abs Weds-legs/abs Fri-shoulders, tris, biceps. It's been 6 weeks and I've lost 20 lbs and 10% bodyfat, which is great, it's obviously working. But no cardio? I'm curious to hear your thoughts. In BFL in the past I've had good results, but not as quick as this. Congrats on your Loss! That's Great! Initial gains/loss for someone starting out again, or completley new to training can be this successful when adhering to a diet & training program ... Cardio (such as Walking, jogging, running, you get the drift) has other benefits as well, unless you just HATE cardio & that's why your PT doesn't have you doing any.

2)Sometimes I forget Udo's with my meal. Is it ok to make that up later in the day?....can I also use capsules?

3) here is my mealplan. I'd appreciate any comments/critiques.
Workout day:
meal 1: 1/2 cup oatmeal, protein shake, 2 tsps udo's
meal 2: 2 oz. chicken in ww pita, 2 tsp udo's, veggies if desired
meal 3: 2 oz. chicken in a salad with 1/2 tsp udo's and vinegar
meal 4: protein pudding: protein powder + 1/3 fat free pudding
meal 5: chicken and yams
meal 6: (post workout) Gatorade + protein shake

non-workout day
meal 1: 1/2 cup oatmeal, protein shake, 1 tsp udo's
meal 2: 2.5 oz. chilcken, 1/2 cup ww pasta, 1 tsp udo's, miracle whip light
meal 3: chicken and yams + udo's
meal 4: chicken sandwich **are you eating this with bread? If so what kind?
meal 5: chicken in salad **Spinach salad? Anything other than regular lettuce?
meal 6rotein pudding



Thanks for all your help in advance!
Michelle

See comments in red. WW Pita's, Condiments, FF pudding etc all seem fine if you are trying to make a healthier choice & for your individual goals.

 

[michmich]

Thanks for so many quick replies!

I'm eating the chick. sandwich with wholegrain bread, and the salad is with romaine, but I'm sure replacing with spinach would be good too.

The chicken sandwich is not too appealing to me, and tonight I replaced with 5 egg whites, which was much prefered and seemed to match the stats.

The "no cardio" is simply what this trainer's program is about. I used to go to spinning regularly, (although little weight loss/physical changes). I think the diet is geared to minimal cardio but I'm starting to feel like my heart health might suffer a bit, so I'll likely add in 1-2 spinning classes per week (and tell my trainer of course).

Thanks for your input. Please feel free to add anything. Note, I've done weight training for many years, although I didn't push myself hard enough. Since my baby (8 months ago) I'm ready to make some permanent physical changes. I don't want to be worried about my appearance in a bathing suit when playing with my little guy on the beach this summer!

Thanks again.