Good morning Coach,
I realize I need to take this more seriously if I really want to lose, so I decided to follow the "Sample Menu for 7 Days of Supportive Eating", which you gave us when we started. I also need to do more cardio. I thought just getting through your Boot Camp three days a week, would bring weight loss results. I definitely feel more energized and stronger because of the class, but nothing different on the scale.
So I have some questions about the 7 day plan to make sure I do it right:
1. How many slices of bread for the sandwiches?
2. My protein powder is unflavored. For the MRP shake, can I use it but add fruit and yogurt so it tastes good?
3. Does the breakfast burrito include a tortilla?
4. Is the MRP bar (day 2) the same thing as the Protein Bar (day 5).
You're awesome! Thanks for all your help and positive attitude!
Cathleen
Hi Cathleen,
I'm thrilled that you decided to take it to the next level. It's real important to remember what I said at the seminar regarding the synergy of all three componants of strength training, supportive nutrition and cardio based intervals/+health.
1. One slice of bread for a sandwich.(Whole grain only)
2. You can add plain yogurt and fruit as a snack but not much. 1/4 cup
3. Yes, at breakfast a starch is acceptable. The 7 day plan is a template so feel free to substitute like foods in the different categories. Remember Lean Protein, limited Starchy carb and fibrous carb.
4. MRP bars are the lowest on the better bad choice list. The sample meal plan needs to be updated somewhat since I've re-thought my position on bars. The only one I like as a snack is the EXTEND BAR that is
available Walgreens in the diabetic section. Donny might still have them. If not let me know.
Fitness and friendship,
Coach Terry
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Hello Coach Terry,
I was wondering if we are able to do boot camp 2 days in a row? I am
only able to do the morning classes so I can only go to the Tuesday and
Friday classes but I would try to attend an evening class if able. Just
thought I would ask.
Thank you,
Maria Bustos
Hi Maria,
The time that your body is recovering from hard training is when you are receiving the most benefits from your work-outs. So if you followed a Friday morning with a Saturday morning work-out then it would not serve your best
interests. A Wed. evenining however following a Tues at 5AM may allow close to enough time to recover and repair muscle.
Coach Terry
Hi Coach!
Just want to tell you that last nites class was the best ! I felt like
we did a little bit of everything for thighs stomach arms and cardio especially the stairs.I felt like this routine made a big difference with my body and metabolism, like we kicked it up a knotch. It was great! we need to do this one more often.
Thanks
Sabrina Powell
Hi Sabrina,
Glad you liked it. More to come.
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Hi Coach Terry,
I am doing the meal plan you provided me on Saturday but have never
taken protein powder and was hoping you could recommend a brand. Also
is this something I need to purchase at a nutrition store or can I get
this at a regular grocery store? Is the protein powder the same as a
protein shake I hear people refer too?
Thanks. See you tonight.
Patricia Carey
Hi Patricia,
I'm glad to hear that you are working the plan. As far as protein powders
go I am recommending that you use any brand of a whey protein that has no
added sugar. I am also not fond of any powder or shake that provided you
with 100% of most of your vitamins and minerals. You can usually get a good
one at GNC or any nutrition store. "Protein Shakes" has become a catch-all
phrase for what used to be known as a meal replacement drink. Many of them
are loaded with sugar or fruit which for the next four weeks we are avoiding
except with a lot of other solid food. The whey and water mix would be
perfect to drink after a hard workout to assist in recovery, and curb hunger
later on.
Hello, I am wondering if the changes to my diet, (as well as working
out) could trigger headaches? I came down with a bad headache this
weekend, and I'm wondering if the changes I'm making in my diet could
cause a headache....
What do you think?
Christina
Hi Christina,
Aside from a host of other reasons, I know that if I give up my coffee then
I can expect a headache for a few days. Avoiding sugar hasn't been mentioned
to me by anyone yet but if it persists then have some whole grain starchy
carb at lunch as well as your supportive breakfast. You also may need to
bump up your daily calories a little if you feel lethargic. Let me know how
you feel tonight.
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Good morning everyone!
The million dollar question seems to be..... WHAT DO I DO? I'M SO
SORE!!
I called Coach Terry and here is what you do:
1. Take your hand, rolling pin or tennis ball and roll it over the
areas that are sore. (How many of you need a rolling pin for your whole
body!! Believe me, I know!!!!)
2. Take a hot bath or shower tonight.
3. Remember, this soreness is only temporary. You are getting
stronger! The soreness after your workouts will subside in a couple
weeks. Each time you work out, you will be less and less sore.
All of you are awesome!!!
Sherri Holt
Executive Assistant to Albert D. Seeno, Jr.
Albert D. Seeno Construction Company
Q I wanted to know if my sister were to come to bootcamp off the free
pass I was given from one of the employees applies to your boot camp
class? If so how much would she have to pay for one class?
A I would be delighted to have your sister attend as our guest to test drive
the class.
I can show the payment options later if she loves the class and wants to
continue.
Q >I want to put my best foot forward on this challenge and push myself,
however my legs feel like they are going to fall off!! After the Monday
bootcamp I was sore, yesterday I was still sore but I pushed myself and
went to the Lafayette Reservoir, power-walked and ran up all the hills.
Today I am very sore and having a hard time sitting haha!
What do you recommend? Push myself and go to tonights class or rest?
Thanks!!!
Nancy McMillin
A You are awesome to have such a great attitude. The soreness is temporary and
harmless.
While you are still recovering you may try some lighter activity this
evening and if you are in the gym before class, stop by and ask me to show
you how to use "the Stick"
Q Good Morning,
I was wondering how much of protein, carbs and fat should I have in a
day? Mainly, how many carbs am I allowed? I think I'm cutting it close in my carb intake. But I'm not sure. I'd appreciate a number to follow.
Thanks
see you Friday morning
Michelle
Hi Michelle,
It's really quite easy and here how it figures at this stage.
Find your calorie limit for the day.
For protein intake figure one gram per pound of your bodyweight.
Multiply the protein grams x 4. this is protein calories.
So for example
150 lbs person going for 1600 calories per day.
150 grams protein X 4 = 600 calories from pro.
Assuming your food is @ 25% fat (acceptable) then
about 400 calories will come from fat.
This leaves 600 calories left to come from carbs. (150 grams)
Most of your carb intake right now should come from
the fibrous carb list, like green veggies and salads and about 60-80 grams
from starch. The starchy carbs are
better used in the morning and early afternoon.
This 40/40/20 proportion is very effective.
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I was wondering if you have a recommendation for what I should do when
I'm not doing boot camp on Monday and Wednesday?
Thanks,
Elizabeth Wardrip
Hi Elizabeth,
On Tuesday, Thursday, and Saturday 5-7 sets of cardio intervals for now
and on Friday work out with a few weights at the gym where you work.
An interval would be a hard minute of running or jogging followed by two
minutes of easy recovery. Repeat 5-7 times. If there is a nice hill near where
you live then go as fast as you can up, then walk down.
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Good Morning Coach Terry,
A few of us in customer service were wondering if we are allowed to do
boot camp on Monday, Friday and again on Saturday or if we should only
be doing it twice a week. We were also wondering what kinds of exercises
to do on days I am not in boot camp. Please advise. We also will be
taking a yoga class on weekends. Do you know if we need to supply our
own mats?
Thank you again for everything,
Victoria Bustos
If you do some kind of strength training like the boot camp or lifting
weights three times a week every other day then you are doing well. Two
times a week is pretty good. On the alternate days you should be doing some
cardio based intervals (1 minute hard then 2 minutes easy) followed by
15 -20 minutes of cardio for health. Yoga classes are a very good recovery
strategy as long as you don't try to stretch beyond your comfortable limits.
I believe you need your own mats which you can probably get inexpensively at
Sports Authority.
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Would it be ok, if I feel up to doing boot camp on Friday. And then
doing my cardio and weights on Tuesday and Thursday at the gym where I
work, and yoga on Saturday.
Thanks,
Elizabeth
That sounds like a good plan. You've definately set the times for your
exercise and now all we need to do is stick to the plan and watch the
fabulous results.
I wanted to make sure I'm not taking to much of the whey protein. I
drink it three times a day, should I only drink before I work out?
Thanks again for the guidance,
Elizabeth
The best time to have the whey protein is half before a workout and finish
the other half after. Mix it with water for now. If you are using it during
the day as a replacement for a protein source snack then it's pretty good
but lacks the thermic effect of using food like meat, chicken or fish. It is
still better than skipping a feeding.
Hello, I am looking at my food log, and am afraid I am not eating enough
nor the right sorts of things. I am struggling with getting the protein
I need, and eating several snacks.
Do you have any suggestions, as I feel overwhelmed.....
Thank you,
Christina Olivolo
Feeling overwhelmed just means that you are stepping out of your comfort
zone and can be a good catalyst for positive change. It is common especially
for women to intitially not get enoough protein.
It isn't as difficult as it may seem right now. If you have the Coach Terry
breakfast it provides 20 grams, and then if you notice that every 3 oz of
meat, chicken or fish etc. have about 25 grams then two 6oz portions will
provide 50 each and if you have a half scoop of whey and water after your
workout then you have met your needs for the day. Don't worry about getting
it perfect since what we are looking for right now is that you are doing
better than last week and progressing.
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