What Now- Advice needed!?

[Amica]

I have worked so hard over the past year to gradually increase the amount of calories I was eating. I also backed off on all the cardio I was doing and started concentrating on weight training before cardio. I always had a problem loosing some flab in my middle until I switched it up and now for the first time in my life my abs are flat and tones.

Here's the problem: I teach spinning and a few other instructors quit so I had to take over their classes. I'll be teaching 3-4 1hr session a week at 6am in the morn and can not even weight train before class b/c the gym isn't open that early. I'm worried that my body is going to start holding on to the fat again and was hoping that someone has some suggestions as to what to do to counteract this so that I can still make gains.

Previously my week was:
M-Shoulders, HIIT 20min
T- Legs, 40min low intensity cardio
W- Spin class, chest
Th- Back, 20 min HIIT
F- bike moderate intensity 40min
Sat&Sun Off

Any suggest on diet and switching my training to help me still make gains?
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[Sassy69]

My quicky suggestion is to look at your current diet & increase protein & carbs to support the work you are doing, while you are able to burn off the carbs, and also increase the protein a little to support muscle growth. I guess since you are doing the spin classes you can probably get away w/ getting rid of any other cardio.

 

[jenscats5]

Well, 3-4 days a week first thing in the am on an empty stomach -- the Spinning class would take care of your cardio for the week, really.... Maybe supplement with yoga or pilates once or twice a week otherwise & do your weights in the afternoon...

:sigh: I miss Spinning.... my gym doesn't have it....

 

[Daisy_Girl]

I agree with Sassy - drop ALL other cardio. There is NO reason you need more of it on TOP of all the Spinning.

What is your diet like now?

 

[Amica]

Thanks girls I was considering dropping the rest of my cardio but wasn't to sure. I'll give it a try but its going to feel weird- but as I've learned in the past year change is good- lol.

My diet I believe is OK- of course it can always be better. A typical day is:

Bfast: protein pancake (2 whole eggs,.5c oats, 2T cott cheese, cinnamon, 1 packet sweet low) topped w/2T light syrup.

Snack: either .5c light yogurt mixed w/.5c cott cheese topped w/walnuts or 1c Kashi high fiber cereal

Lunch: 4-6 oz chicken, green beans, balsamic vinegar

Snack: 1c Kashi cereal w/ almonds

Dinner: 4-6oz chicken or lean beef w/ salad, balsamic vinegar, 2T light shredded cheese.

Before Bed: Protein Shake

Over the past months I've upped my calories and increased the amount of fat I eat and have seen great results. Usually on the weekens I don't eat much difrently- I might miss a meal and usually only have a little cheat meal.