The Muscle Couple recently received an update from Amanda and it bears a great message for anybody who is trying to attain a single digit bodyfat percentage.
Here is her update with our comments and replies in red.
—–Original Message—–
From: BERRIDGE,AMANDA J [mailto:aberridge@ufl.edu]
Sent: Monday, August 17, 2009 12:29 PM
To: TheMuscleCouple
Subject: UpdateHi guys. I hope you’re doing well with the baby on the way and everything! Up to level 12 on the elliptical today! (That’s out of 20, I
started at level 5.) I feel great this week! Motivated after fitting into that new bikini this weekend! I still could look better in it but I’m getting there. I wouldn’t have believed you
if you would have told me in June I’d fit in a small bottom two months later.
Great to hear Amanda. It sounds like you need some tweaks which we’ll discuss later. We’ve seen your newest pictures and we don’t see any improvement over your previous ones. We’ll refrain from posting them as they really don’t show a discernable difference.
I’ve attached pictures of myself in it. However, I’ve hit a wall on the weight loss and can’t break that 130 pound mark. I’m starting to hover around the same weights in the gym as well. The
plateau has shot my motivation the last two weeks but I feel rejuvenated after this weekend and a great lift yesterday. I’m ready to jump into whatever’s next!
Weight loss plateaus are unavoidable. It’s what you’ve been doing to cause the plateau we have to question.
Here is my Monday-Saturday Diet
- Meal 1: 1 scoop of whey with water-1 serving of oatmeal (but I’ve been adding brown sugar)
- Meal 2: 4 egg whites-1 C broccoli-english muffin
- Meal 3: 1 can tuna 1 tbsp safflower mayo-salad with sunflower seeds-2 tbsp free italian dressing
- Meal 4: MCM or 1 scoop muscle milk on non-lifting days
- Meal 5: 4 oz. fish or chicken with a veggie
I’ve also been snacking on a handfull of peanuts after my last meal and eating peanut butter which is probably terrible for me.
I’ve already decided to eliminate this. I’ve been taking an entire “cheat” day on Sunday. (Red Flag! Red Flag! I know. This definitely needs to be altered. This is the
problem.)
WHOOOAAA THERE! An entire cheat day on Sunday??? This is a HUGE-NO-NO! One disastrous day of eating Sugar and Fat together can undo an entire week’s worth of progress and fat loss. It can actually make you fatter. One step forward and 3 steps back.
Amanda-what were you thinking? We never said you could have a “CHEAT DAY”! You need to eliminate this completely from your diet.
Daily supplements: VPX 2x, women’s multi-vitamin, Fiber Choice tablets
It’s probably time to start using VPX Meltdown 3x a day. It’s also time for a new training program that is more specialized.
We honestly think your fat loss will improve again if you change your diet and stop sabotaging your own progress from eating Sugar and Fat together.
I’ve been called “jacked” several times for the first time in my life. It’s pretty cool, I can really see the muscles in my arms when I am working out.
I can’t wait to hear what’s next from you guys!
Thanks for everything again!
Amanda
Thanks for the update Amanda.
We are very glad you are honest with yourself in admitting you’ve been sabotaging your efforts from attaining the body you seek. We understand the need to eat “indulgence foods” but you just can’t consume them at this point in your endeavor. They have already and will continue to wreak havoc on your progress.
We’ll send you a new training program shortly.
For now focus on the following:
- Increasing the Intensity of your Cardio Sessions
- Space out your Thermogens (VPX Meltdown) every 3 hours(3x)
- Make sure you are consuming them on an empty stomach
- Drinking more water
- Consuming more fiber when hungry or not full
Keep us informed on your progress! We expect the next update to show marked improvement.
Get busy making it happen!
MIHWCS
2 responses so far ↓
1 Sean // Aug 19, 2009 at 9:44 am
The most important thing is not to get discouraged and stick with it! Well, maybe the second most important thing, with taking TMC’s constructive feedback to heart being first. A little backsliding early on is natural, but, if you are committed, you can overcome this speedbump.
With respect to eating, I have found that you need to change the fundamental way you look at and contemplate food. Food must be viewed as a necessary tool to obtain your fitness goals. Whenever you eat/want to eat, ask yourself whether the food choices have a legitimate fitness purpose. If not, really ask whether you should be eating the item.
Case in point: brown sugar in the oatmeal. Refined sugar serves no fitness purpose. Oatmeal in and of itself is delicious. If you want to “flavor” the oatmeal, use a scoop of whey protein powder or Muscle Milk. You are adding flavor AND enhancing the nutritional value of the dish.
Here is another good example of changing your thinking: for me, I look at a protein snack bar as a bonus treat for me (even if as a small meal replacement); however, I know that the protein bar (in this case, Ohh…So Good Natural Protein Bar) is 30 grams of protein, only 16 grams of carbs, no gluten, no preservatives, L-Glutamine, BCAA’s, etc. That is, while the protein bar has some PB and chocolate, the protein bar serves a legitimate fitness purpose.
FYI, by changing my mindset and thinking about food (thanks in no small part to Jay’s tireless encouragement and helpful advice), I have dropped over 50 lbs. and approximately 7% fat this year (30 lbs. and 5% since May). If a fat old man can do it, so can you!
Good luck!
P.S. NO CHEAT DAYS!
2 Fitness Blogger » Blog Archive » The Genesis of a Female Fitness Competitor-Update #2 Stalled … // Aug 20, 2009 at 4:56 am
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