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.
 |
Joint Troubles?
If you are one of the millions of people who suffer from chronic joint pain when you hit the gym, first make sure you are not making any of the most common mistakes outlined in the beginning of this article.
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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.
angelblood187@hotmail.com
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