Training The Average Woman: 4 Weeks In!

For progress I know this: Angela is very happy with the changes being made...

[ Part One ] [ Part Two ] [ Part Three ] [ Part Four ]


Reflections

When people go looking for that magic pill, that quick fix, it is time to shout in their ear, "WAKE UP". Nothing can replace hard work and dedication. I know, I know, we've heard it all before but it needs repeating. Even the most hardcore will have their moment of weakness and think about taking a snake oil bath.

Soon enough the oil saps away their strength and training sessions start to slow and lack luster. So when I saw my trainee starting to take this path I got right in her face, loud and unrelenting, and shot that shit out of the park like a corked bat against a ball. Yeah, it worked.

Week 3 was a little iffy and we lost some workout time. Also, my trainee began to complain about some past injuries in her lower back that started acting up as the squats and deadlifts became heavier. So we dropped those two exercises and replaced them with traveling lunges to take the strain off the lower back.

We will occasional do low-weight "therapy sets" of squats and deadlifts. We have also decided to not switch over to a 5 rep scheme because of the extra strain heavy weights put on joints. I realized that a person needs a good amount of experience before subjecting themselves to heavy sets.


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Progress takes time. This is another factor in the decision to anoint thyself in snake oil. The action is not a problem for most; it is the time, the waiting, the unknownâ€" a lesson that both me and my trainee are learning and relearning right now. Though her progress has been steady in terms of strength gains and body composition, the changes have not been as drastic as I was hoping for.

And that is the reality of it all. So, in the name of reality, we've extended our training together for two extra weeks making a total of eight weeks instead of six. I've also added 10 minutes of cardio to every morning just before breakfast, thirty minute cardio sessions on the elliptical trainer on non weight training days, and two 30 minute cardio sessions on Saturdays that are split in the morning and evening.

Exercise on Sundays is optional and encouraged but would probably do well to be less intense.

For progress I know this: Angela is very happy with the changes being made. She has shown me pictures and told how all of her life she's had a double chin but now….. surprise! it is no longer there. Her cheek bones are becoming more defined and just the other day Angela raved on and on how she could fit into an old pair of pants that used to be way too small.


The Diet

I've decided to make some changes to Angela's diet to make it more conducive to fat burning and muscle building. Also, I wanted to cut out a lot of the frozen meals since they tend to be more expensive, albeit a little convenient.

Here is the new plan to be followed for the next four weeks until the conclusion of this training program:

Mondays

    Type of Food Protein Fat Carbs Calories
    Meal 1
    1 serving (1/2 C.) plain oatmeal 5g 3g 27g 150
    1/2 C. 1% milk 5g 1g 8g 65
    1 extra large hardboiled egg 7g 5g 0g 80
    1oz. raw Almonds 6g 14g 6g 160
    Meal 2
    Sandwich:
    â€" 2 slices Healthy Way sprouted grain bread 10g 1g 28g 160
    â€" 1oz. part skim mozarella cheese 8g 5g 0g 80
    â€" 8 slices Butterball thin sliced turkey breast 20g 1g 4g 100
    â€" lettuce, tomatoe, etc NA NA NA NA
    Meal 3
    1 large celery stalk .5g 0g 2g 10
    1T. Natural peanut butter 4g 8g 3.5g 85
    1oz. part skim mozarella cheese 8g 5g 0g 80
    Meal 4 (post workout)
    8oz. 1% Milk 8g 2.5g 12g 100
    1 scoop Dymatize Elite Whey 22g 1.5g 2.5g 112
    1 banana 1g .5g 27g 109
    1/4 cup Egg Beaters 6g 0g 1g 30
    1/2 cup Fat Free Cascade Fresh Yogurt 6g 0g 13.5g 80
    Meal 5
    1/2 cup lowfat cottage cheese 12g 2g 4g 80
    2oz. blueberries .5g 0g 8g 32
    1t. Cod Liver oil 0g 5g 0g 45
    Daily Totals 129g 57.5g 146.5g 1558

Tuesdays (low carb)

    Type of Food Protein Fat Carbs Calories
    Meal 1
    1/2 C. Carb Countdown, Plain 6g 4g 1.5g 65
    1 scoop Dymatize Elite Whey + water 22g 1.5g 2.5g 112
    1oz. raw Almonds 6g 14g 6g 160
    Meal 2
    1 slice Healthy Way sprouted grain bread 5g .5g 14g 80
    1T. Natural peanut butter 4g 8g 3.5g 85
    1oz. Mozzarella cheese 8g 5g 0g 80
    Meal 3
    Keto Bar 24g 6g 3g (net) 210
    Meal 4
    Skinless Chicken Breast (152 grams) 32g 1.5g 0g 140
    Broccoli, 1 small stalk steamed 4g 0g 7g 40
    1oz. Cheddar Cheese 7g 9g 0g 110
    2oz. Sauteed mushrooms 1.5g 0g 2g 14
    Meal 5
    1/2 cup 4% cottage cheese 13g 4.5g 5g 110
    1t. Cod Liver oil 0g 5g 0g 45
    Daily Totals 132.5g 62g 44.5g 1251

Wednesdays

    Type of Food Protein Fat Carbs Calories
    Meal 1
    1 slice Healthy Way sprouted grain bread 5g .5g 14g 80
    1T. Natural peanut butter 4g 8g 3.5g 85
    1/2 C. Carb Countdown, Plain 6g 4g 1.5g 65
    1/2 scoop Dymatize Elite Whey + water 11g .75g 1g 56
    Meal 2
    Life Choice: Roasted Turkey Breast 38g 4.5g 15g 160
    Meal 3
    Powerbar Protein Plus 24g 5g 38g 290
    Meal 4 (post workout)
    8oz. 1% Milk 8g 2.5g 12g 100
    1 scoop Dymatize Elite Whey + water 22g 1.5g 2.5g 112
    2 bananas 2g 1g 54g 218
    1/4 cup Egg Beaters 6g 0g 1g 30
    1/2 cup Fat Free Cascade Fresh Yogurt 6g 0g 13.5g 80
    Meal 5
    1/2 cup lowfat cottage cheese 12g 2g 4g 80
    2 oz. blueberries .5g 0g 8g 32
    1 t. Cod Liver oil 0g 5g 0g 45
    Daily Totals 144.5g 34.75g 168g 1533

Thursdays (low carb)

    Type of Food Protein Fat Carbs Calories
    Meal 1
    1/2C. Carb Countdown, Plain 6g 4g 1.5g 65
    1 scoop Dymatize Elite Whey + water 22g 1.5g 2.5g 112
    1/2 oz. raw Almonds 3g 7g 3g 80
    Meal 2
    1 large celery stalk .5g 0g 2g 10
    1 T. Natural peanut butter 4g 8g 3.5g 85
    1/2 oz. raw Almonds 3g 7g 3g 80
    1 oz. part skim mozarella cheese 8g 5g 0g 80
    Meal 3
    1 Atkins Advantage Bar 18g 11g 2g (net) 220
    Meal 4
    Tuna Melt:
    â€" 1 slice Healthy Way sprouted grain bread 5g .5g 14g 80
    â€" 1 6oz. can tuna in water 32.5g 1g 0g 150
    â€" 1 oz. part skim mozarella cheese 8g 5g 0g 80
    Meal 5
    1/2 cup 4% cottage cheese 13g 4.5g 5g 110
    1 t. Cod Liver oil 0g 5g 0g 45
    Daily Totals 123g 59.5g 36.5g 1197

Fridays

    Type of Food Protein Fat Carbs Calories
    Meal 1
    1 serving (1/2 C.) plain oatmeal 5g 3g 27g 150
    1/2 C. 1% milk 5g 1g 8g 65
    1 extra large hardboiled egg 7g 5g 0g 80
    1 t. Cod Liver oil 0g 5g 0g 45
    Meal 2
    Sandwich:
    â€" 2 slices Healthy Way sprouted grain bread 10g 1g 28g 160
    â€" 1 oz. part skim mozarella cheese 8g 5g 0g 80
    â€" 8 slices Butterball thin sliced turkey breast 20g 1g 4g 100
    â€" lettuce, tomatoe, etc NA NA NA NA
    1/2oz. raw Almonds 3g 7g 3g 80
    Meal 3
    Powerbar Protein Plus 24g 5g 38g 290
    Meal 4 (post workout)
    8oz. 1% Milk 8g 2.5g 12g 100
    1 scoop Dymatize Elite Whey 22g 1.5g 2.5g 112
    1 banana 1g .5g 27g 109
    1/4 cup Egg Beaters 6g 0g 1g 30
    1/2 cup Fat Free Cascade Fresh Yogurt 6g 0g 13.5g 80
    Meal 5
    Friday evenings are "free" NA NA NA NA
    Daily Totals (not counting "free evening") 125g 37.5g 164g 1481

Sundays (low carb)

    Type of Food Protein Fat Carbs Calories
    Meal 1
    Shake:
    â€" 8oz. Carb Countdown milk 12g 8g 3g 130
    â€" 2 T. natural peanut butter 8g 16g 7g 190
    â€" 1 t. Pure cocoa NA NA NA NA
    â€" 1/2 scoop Dymatize Elite Whey 11g 0g 1g 56
    Meal 2
    3 eggs + nonstick spray to fry 18g 15g 0g 240
    1/4 cup Egg Beaters 6g 0g 1g 30
    1 oz. Cheddar Cheese 7g 9g 0g 110
    Meal 3
    Skinless Chicken Breast (152 grams) 32g 1.5g 0g 140
    Mixed Green Salad:
    â€" 2.5 oz lettuce leaves 1g 0g 2.5g 13
    â€" 2 oz mushrooms 2g 0g 2.5g 15
    â€" 3 oz. tomatoe 1g 0g 4g 18
    â€" 3 oz. cucumber w/peel .5g 0g 2.5g 11
    â€" 1/2 oz. Raw sunflower seeds (no shell) 3g 7g 2.5g 80
    â€" 2 T. Basil Vinaigrette 0g 0g 6g 25
    â€" 1 T. Extra Virgin Olive Oil 0g 14g 0g 120
    Meal 4
    Skinless Chicken Breast (152 grams) 32g 1.5g 0g 140
    Broccoli, 1 small stalk steamed 4g 0g 7g 40
    1 oz. Cheddar Cheese 7g 9g 0g 110
    2 oz. Sauteed mushrooms 1.5g 0g 2g 14
    2 oz. Sauteed onions .5g 0g 5g 22
    Meal 5
    1/2 cup 4% cottage cheese 13g 4.5g 5g 110
    2 t. Cod Liver oil 0g 10g 0g 90
    Daily Totals 159.5g 95.5g 51g 1704

As you can see, Friday evenings and Saturdays are still "free". I've staggered the calorie intake to keep the metabolism guessing and took advantage of non-weight training days as low-carb days to maximize her supplemental yohimbe and fat burning.


Conclusion

Well, this training program has thrown me a few curve balls but it is good to learn to adapt to unexpected changes. Pace and progress have maintained themselves and I look forward to the final conclusion of this series as I'm sure the changes in my trainee will be very good.

[ Part One ] [ Part Two ] [ Part Three ] [ Part Four ]