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So this is a little lengthy. But my gf is starting up with a training studio. Her stats: 126 with bf at 19%. She is 5'4"
Going to have three sessions a week with the trainer. Trainer also gave her a diet to follow for the first 30 days to get her going. IDK nutrition as I am mostly a fucking gym rat kinda guy.
Trainers or anyone with knowledge please chime in on your thoughts or changes you would make. I appreciate the help ahead of time.
Here is the entire email with little edit done:
Diet below! Once you get through about 30 days, we re-evaluate and see where you are and what you need for the next phase. Absolutely no cheat meals or alcohol during this period and make sure you're drinking at least one gallon of water every day (lemon squeezed in is OK). Black coffee and tea (no sugar/substitute milk/cream etc) is fine. Make sure to finish all meals and no skipping!!!
Some additional points:
**With every meal that doesn't include fish take 1 serving of fish oil
**Aim for 1 gallon of water per day
** All spices are OK, as is sugar-free hot sauce and mustard
** Salt is fine as well
** Do NOT skip meals
Program Phase 1-
Immediately upon waking up while your body is still totally glycogen-depleted and fasted DO THIS:
Drink one glass water with one squeeze 100% lemon juice
Drink one cup 8-12oz of regular black coffee
Take 4 grams of Liquid Acetyl L Carnitine (Vitamin Shoppe brand is fine)
Take 1 shot glass Braggs apple cider vinegar
Take 2 packets Metamucil
Next DO CARDIO (OR take a morning Burn and Blast class)
If cardio equipment do:
5 minute warm up
10 minutes intervals (20 second sprints followed by 40 second jog for ten sets=10 minutes)
10 minutes hardest paced steady state cardio you can
5 minute cool down
Each week increase the sprints by 2 minutes until reaching 20 min of sprints in week 5
Immediately drink your post workout shake either 10OZS of liquid egg whites mixed w 2ozs SUGAR FREE coffee creamer OR 2 scoops all max whey or Hydro Whey in water (we prefer to have you consume mostly to all whole foods thus the liquid whites, try it it's not bad at all!!...but if you don't like them use ISO whey powder) IF NO CARDIO IN AM, SKIP THIS AND GO RIGHT TO MEAL 1
Meal 1 (within 15min to 1hr of post workout shake): 1 cup egg whites (can cook or mix with 2 oz sugar free creamer) and 2 tablespoons natural almond butter (can be flavored but as long as carbs are in single digits)
2-3hrs later...meal 2: 6oz white meat, fish, or 1 cup egg whites (egg whites can be drank or cooked) 1 cup broccoli
2-3hrs later...meal 3: 6oz white meat, fish, or 1 cup egg whites (egg whites can be drank or cooked) 1 cup asparagus
2-3hrs later...meal 4: 6oz white meat, fish, or 1 cup egg whites (egg whites can be drank or cooked) 1 cup cauliflower
Every 3hrs after that up to your preworkout meal have: same as meal 2 w choice of veggie
If lifting later in day after fasted workout: (or surrounding your one-on-one with me)
Pre workout half hour prior to lift/ one on one (if normal evening lift is approx 8:30pm then this at 8pm)-egg white or whey shake from above and 2 rice cakes
Post workout shake (have ready to go in gym bag)-same shake as above
Dinner (as soon as home from lift/one on one)-1 cup egg whites w 1 cup asparagus
With every meal that doesn't include fish take 1 serving of fish oil
Approved proteins are:
Grilled Chicken Breast
99% fat free turkey
Any white fish
Scallops
Shrimp
Approved veggies are:
Broccoli
Green beans
Cucumbers
Asparagus
Peppers
Onions
Lettuce
Kale
Spinach
Escarole
If you must skip a meal have your egg white shake if necessary
Supplements:
Immediately pre workout or first thing in morning on off days take 1 scoop MPA's Cortisolve
Immediately pre workout ANYTIME apply VasoSeven, also apply before bed
For all MPA products above go to mpasupps.com and use discount code profx15
With meal 2 Prosperi t
With meal 3 Adrenal-t
With meal 4 Anxie-t
All above at Vitamin Shoppe
With meal 1Allmax Vitastack
Get from bodybuilding.com
In between meals 3 and 4:
2 more Metamucil packs
1 shot apple cider vinegar
With every meal take 1 Emerald Labs Coenzymated B Healthy
Vitamin Shoppe
With every meal take 1 Vitamin C pill (Vitamin Shoppe)
At bedtime take 1 serving:
Source Naturals Super Amino Night
Solgar Cal-Mag
That is the diet plan given to her. Never heard of egg white shakes???
Thanks for input guys,
Auggie
Going to have three sessions a week with the trainer. Trainer also gave her a diet to follow for the first 30 days to get her going. IDK nutrition as I am mostly a fucking gym rat kinda guy.
Trainers or anyone with knowledge please chime in on your thoughts or changes you would make. I appreciate the help ahead of time.
Here is the entire email with little edit done:
Diet below! Once you get through about 30 days, we re-evaluate and see where you are and what you need for the next phase. Absolutely no cheat meals or alcohol during this period and make sure you're drinking at least one gallon of water every day (lemon squeezed in is OK). Black coffee and tea (no sugar/substitute milk/cream etc) is fine. Make sure to finish all meals and no skipping!!!
Some additional points:
**With every meal that doesn't include fish take 1 serving of fish oil
**Aim for 1 gallon of water per day
** All spices are OK, as is sugar-free hot sauce and mustard
** Salt is fine as well
** Do NOT skip meals
Program Phase 1-
Immediately upon waking up while your body is still totally glycogen-depleted and fasted DO THIS:
Drink one glass water with one squeeze 100% lemon juice
Drink one cup 8-12oz of regular black coffee
Take 4 grams of Liquid Acetyl L Carnitine (Vitamin Shoppe brand is fine)
Take 1 shot glass Braggs apple cider vinegar
Take 2 packets Metamucil
Next DO CARDIO (OR take a morning Burn and Blast class)
If cardio equipment do:
5 minute warm up
10 minutes intervals (20 second sprints followed by 40 second jog for ten sets=10 minutes)
10 minutes hardest paced steady state cardio you can
5 minute cool down
Each week increase the sprints by 2 minutes until reaching 20 min of sprints in week 5
Immediately drink your post workout shake either 10OZS of liquid egg whites mixed w 2ozs SUGAR FREE coffee creamer OR 2 scoops all max whey or Hydro Whey in water (we prefer to have you consume mostly to all whole foods thus the liquid whites, try it it's not bad at all!!...but if you don't like them use ISO whey powder) IF NO CARDIO IN AM, SKIP THIS AND GO RIGHT TO MEAL 1
Meal 1 (within 15min to 1hr of post workout shake): 1 cup egg whites (can cook or mix with 2 oz sugar free creamer) and 2 tablespoons natural almond butter (can be flavored but as long as carbs are in single digits)
2-3hrs later...meal 2: 6oz white meat, fish, or 1 cup egg whites (egg whites can be drank or cooked) 1 cup broccoli
2-3hrs later...meal 3: 6oz white meat, fish, or 1 cup egg whites (egg whites can be drank or cooked) 1 cup asparagus
2-3hrs later...meal 4: 6oz white meat, fish, or 1 cup egg whites (egg whites can be drank or cooked) 1 cup cauliflower
Every 3hrs after that up to your preworkout meal have: same as meal 2 w choice of veggie
If lifting later in day after fasted workout: (or surrounding your one-on-one with me)
Pre workout half hour prior to lift/ one on one (if normal evening lift is approx 8:30pm then this at 8pm)-egg white or whey shake from above and 2 rice cakes
Post workout shake (have ready to go in gym bag)-same shake as above
Dinner (as soon as home from lift/one on one)-1 cup egg whites w 1 cup asparagus
With every meal that doesn't include fish take 1 serving of fish oil
Approved proteins are:
Grilled Chicken Breast
99% fat free turkey
Any white fish
Scallops
Shrimp
Approved veggies are:
Broccoli
Green beans
Cucumbers
Asparagus
Peppers
Onions
Lettuce
Kale
Spinach
Escarole
If you must skip a meal have your egg white shake if necessary
Supplements:
Immediately pre workout or first thing in morning on off days take 1 scoop MPA's Cortisolve
Immediately pre workout ANYTIME apply VasoSeven, also apply before bed
For all MPA products above go to mpasupps.com and use discount code profx15
With meal 2 Prosperi t
With meal 3 Adrenal-t
With meal 4 Anxie-t
All above at Vitamin Shoppe
With meal 1Allmax Vitastack
Get from bodybuilding.com
In between meals 3 and 4:
2 more Metamucil packs
1 shot apple cider vinegar
With every meal take 1 Emerald Labs Coenzymated B Healthy
Vitamin Shoppe
With every meal take 1 Vitamin C pill (Vitamin Shoppe)
At bedtime take 1 serving:
Source Naturals Super Amino Night
Solgar Cal-Mag
That is the diet plan given to her. Never heard of egg white shakes???
Thanks for input guys,
Auggie
