Boy, the fruit thing is rough. There are lots of health benefits to to eating fruit; phytonutrients, vitamins, minerals, fiber, etc. But I really want your GF getting her carbs from green veggie sources for the satiety factor, for the fiber, for regularity and for its thermogenic benefits. As far as health goes, there are as many benefits from green veggies as there are from fruit. Fruit just tastes better.
For the time being, until she starts seeing results she’s happy with, hold off. Save fruit for her cheat meals.
You are doing a cheat meal every week, right? I recommend 6 hours of anything you want, be it a Chinese buffet, a chocolate cake, 10 candy bars. Whatever! That at least allows for a family get-together or a Friday night date.
Well its been a week since we officially started on your program. Things are going ok.
Katie is lifting three times a week and doing cardo or these Body Pump classes on her off days. She lifts at one of those Women’s World gyms, not her choice as her mom bought her a membership. So i can only get in the gym with her on the weekends at this other place. On those days i help with the bigger lifts like deads, dips, chins and bench. When she lifts on her own i give her other excercises she is more familiar with. Still compund stuff though. For now we are sticking with the 5x5-7 range.
She is happy with the two pound weight loss this week, though i told her not to rely on the scale to much.
Some questions:
Do you have any suggestions for breakfast? She is getting tired of eggs. I suggested a protien shake, but its hard enough to get her to take them post workout. She has not been very fond of any of the brands we have tried. Its tough, cause we are limited to no carbs till PWO.
Do you suggest switching over to a 4x10-12 range in a few weeks? Or should we stick to the 5x5, since she is on a lower calorie diet.
Anton, thanks for the progress report, especially since it’s good news! (grin)
Give my best to your girlfriend, too! I’m really proud of her.
It’s all for the best that her progress IS slow and that she’s working out. At her BW and since she doesn’t have a lot to lose, slow, steady progress makes it more likely that the weight lost is FAT weight, not LBM.
I was wondering if you any suggestions for breakfast. Katie has been following your guidlines of no carbs till workout. She usually ends up eating eggs in the morning, but is getting pretty sick of them.
Progress is going ok. For the past week she has kind of been gaining and losing the same two pounds. Her body composotion must be improving though, because she can now fit into pants that she couldnt a month ago. I tell her that even though the scale may not be dropping dramatically right now, her fat/muscle ratio is changing for the better.
Anton, breakfast can be one of the more challenging meals of the day for a lot of people. A lot of us don’t wake up hungry, making it hard to “stuff something down our face.” A brisk 20 minute walk upon rising will do wonders for her appetite.
Any protein will do. There’s nothing wrong with just a simple protein shake, with or without the fat. P-only meals are acceptable.
Don’t make the mistake of letting your GF weigh herself every morning. The only number that counts is Friday morning, since her cheat meal (6 hours) is scheduled for Friday, Saturday or Sunday. Changes to a program should be made based on at least two weeks’ numbers. If she doesn’t lose weight 2 weeks in a row, minor adjustments (no more than 250 calories per day) can be made.