new trainer new training..

[lols]

thanks! ok well my diet depends on a training/non training day;

training:
1. protein shake
2. tuna salad + tahini/mayo or flax
3. whey+flax+mix seeds
4.chicken+green veg+salad+olive oil.

non training
1. egg+3 egg whites
2. whey+flax+mixed seeds
3. chicken salad
4. mixed nuts
5. salmon+veg+mayo

these add up to 1000-1200 cakls per day.

in the last week ive changed my training day to;
1. oats+whey+mixed seeds
2. whey+lactose free milk
3-5 as above

i dont drink alcohol either - so i dont have that as an excuse as to y my progress is so slow.
thanks again.

go to www.fitday.com

this way you can see exactly how many grams of fat/carbs/protien you are actually taking in...

also cut out the mayo....I also don't like meal 4 of mixed nuts....
open a pkg of Tuna....higher in protien, lower in fat....no carbs...

JJ gave you some great advise...it would be a lot easeir to help you if you could post your stats...height/weight....or Pm one of us the information if you don't feel comfy posting it....

Most trainers will give someone who's not knowledgable a work out that's designed for confusion and will keep them going to the trai ner.....it's very easy to take advantage of women exp one who is new to trai ning.....just an FYI

Cutie

[lols]

i agree.. i dont like taking advice from trainers because they generalise too much.

my stats;
height: 5"41/2
weight:51kg
body fat: havent been measured - but say around 21%
23yrs old

jj and cutie have given you solid advice and speak from success.

The wrong trainer can really hold you back. You said you "went to see a new trainer today" and you outlined your diet and workouts, but not much about the trainer's experience and level of success. Maybe he's someone that really knows what he's doing--is he? Then I recommend you don't second-guess him. You just started with him, as I understand your post, after 8 weeks of stagnation. Listen to him, follow directions and give him a chance to straighten you out.

On the other hand, he SOUNDS fresh-outta-high-school with a dime-store certification ... if that's the case, I'd ditch him!!!!!

[Mr.X]

Originally posted by lols
i agree.. i dont like taking advice from trainers because they generalise too much.

my stats;
height: 5"41/2
weight:51kg
body fat: havent been measured - but say around 21%
23yrs old

Your trainer is an idot #1. In an earlier post I saw you said he optioned to increase carbs but drop the protein - logic ? none. IN terms of insulin secretion it would be a better choice to stick with higher protein and lower carbs.

Mr.X

[Mr.X]

I didn't see it here: lols, are you having a regular refeed every 5-6 days?

Mr.X

[lols]

no refeeds.
i feel like im just getting bigger when i have carbs.

[jjfigure]

Since you are eating a very low carb diet during the week, at the very least, you'll need to carb load 1xweek to replenish muscle glycogen. Yes, you'll end up retaining water, but that's all it is - water. If it helps, weigh yourself the morning before you carb load, then weigh yourself the following morning. You'll notice a weight gain (~2-4 lbs.), but when you gain weight that rapidly, it's water weight. You can't gain fat that quickly! You'll lose the water weight in 2-3 days, and end up with a greater weight deficit by the time you carb load again. Just to give you an example, I did a cheat (included fat) on Sat before my big deadlift on Sunday. I went up 3 lbs. in weight, but after one day of lower carb intake, I'm already back down 1.5 lbs. I don't normally weight myself that frequently, but I'm just fascinated by how much you can fluctuate your water weight.

If you don't replenish your muscle glycogen, you're going to end up getting weaker and weaker in the gym. If you aren't able to put forth the energy in the gym, you're not going to be able to maintain your muscle mass while dieting.

Now that I've seen your stats, I can see where the numbers are coming from; looks like your trainer is using 10xbodyweight to come up with total daily calories. The problem is you're not a very big person, so that's why the calorie intake is so low. I personally would have you increase those calories a bit, but I'm going to defer to Mr. X on this one.

[Mr.X]

I think JJ said it best here, lols follow her advice, you will need to refeed no matter the case. Otherwise, the fat-loss will come to a long-grind.

Mr.X

[lols]

does it not make more sense to add carbs preworkout rather than on an off day to get increased benefits from the workout and low carb the rest of the day?