Hanging on the that hard earned muscle.

Doolee

So heres the thing...
Up until last week I was working out with a trainer 3/4 times a week, but now that I'm gainfully employed at least until Christmas, I wont be able to train as hard. I'm worried about loosing the muscle I worked my ass off to get and my trainer advised me to work out when i can, and keep to my low carb high protein eat every 3 hours diet...so what do you think of this which is basically what I've been doing:

Brekkie 5.30/6.30am
Handfull of berries, 3 tblsp low fat natural yoguart, 2 tblsp oats, half scoopage of whey. Cuppa tea.

9/9.30/10.00ish
Shake with 1.5 scoops whey made with water and between then and lunch time, 1oz cashew nuts/24 almonds/8 or 10 walnuts.

1.30pm Lunch
Green veges steamed with bit of pesto, with either 1 egg and 3 whites or veges with Steamed Mackeral/salmon etc or maybe half can of butter beans/chickpeas etc. Coffee with Soy milk.

4.30ish
Cuppa tea with nuts or hummus and crudites

8pm Finish work
Gym 45 mins weights with a little cardio 3 days a week

Dinner 9.30ish
Omlette with 1 egg and 3 whites and 1 oz smoked salmon, veges with pesto or veges with baked tofu or stirfry with tuna or something to that vege protein effect.

I guess I'm afraid of training on my own and not getting as good results as I have been with my trainer even though I've doing stuff we would have done. Also being feckin wrecked after work means I wont train as hard and sometimes there will be weeks where I have to work nights and will only get to train at weekends. Does it make sense to keep the protein intake so high or does it matter. Also to keep the body fat down (17% now) should I forget the nuts or basically what do you lot think. I had a cheat day today...dont usually do that but had a yummy scone with jam and also had couscous so with less working out I guess I should probably go easy.

Anyway, work is pretty active (film set) and theres lots of lifting and physical/technical work and long days of course so what do ye advise to do so I dont loose my lovely muscle!?

Thanks in advance!
Doolee

cc87

Theres plenty of met-con style workouts you can do from home with little or no equipment, that take less then 20 minutes to complete. If you combine them with one or two strength training days, muscle loss should not be an issue. I know its easier to say this than do but if you really want to maintain your gains you will find the time to do so

One of the PTs that posts here regularly has loads of workouts and tips on both his blog and youtube page about met-con style workouts. Id recommend looking through both of them.

http://thetransformationcatalyst.wordpress.com/
http://www.youtube.com/user/Transform1234#p/a/u/1/ZplXyO-q4eo

Edit: Since your in dublin id nearly recommend going to him for a training session. AFAIK he has clients who he only sees once every couple of weeks

Doolee

cc87 wrote: »

Theres plenty of met-con style workouts you can do from home with little or no equipment, that take less then 20 minutes to complete. If you combine them with one or two strength training days, muscle loss should not be an issue. I know its easier to say this than do but if you really want to maintain your gains you will find the time to do so

One of the PTs that posts here regularly has loads of workouts and tips on both his blog and youtube page about met-con style workouts. Id recommend looking through both of them.

http://thetransformationcatalyst.wordpress.com/
http://www.youtube.com/user/Transform1234#p/a/u/1/ZplXyO-q4eo

Edit: Since your in dublin id nearly recommend going to him for a training session. AFAIK he has clients who he only sees once every couple of weeks

Thanks for the reply cc87,
Yeah I know transforms stuff. Will check it out more and get some tips, so thanks for the reminder. Its such a good resource (thanks Transform!). Theres about 3 trainers I've met that I'd love to train with but my own trainer said he will do some sessions the odd saturday so thats ok. Anyway it was more the diet side of things I was worried about cause Im training less, but maybe I'm fretting over nothing! I refuse to let my job ruin all my hard work and no matter now long a day you have I dont accept any excuse, you just have to work around it!
Thanks again!

Transform

cc87 wrote: »

Theres plenty of met-con style workouts you can do from home with little or no equipment, that take less then 20 minutes to complete. If you combine them with one or two strength training days, muscle loss should not be an issue. I know its easier to say this than do but if you really want to maintain your gains you will find the time to do so

One of the PTs that posts here regularly has loads of workouts and tips on both his blog and youtube page about met-con style workouts. Id recommend looking through both of them.

http://thetransformationcatalyst.wordpress.com/
http://www.youtube.com/user/Transform1234#p/a/u/1/ZplXyO-q4eo

Edit: Since your in dublin id nearly recommend going to him for a training session. AFAIK he has clients who he only sees once every couple of weeks

cheers man

Transform

Doolee wrote: »

Thanks for the reply cc87,
Yeah I know transforms stuff. Will check it out more and get some tips, so thanks for the reminder. Its such a good resource (thanks Transform!). Theres about 3 trainers I've met that I'd love to train with but my own trainer said he will do some sessions the odd saturday so thats ok. Anyway it was more the diet side of things I was worried about cause Im training less, but maybe I'm fretting over nothing! I refuse to let my job ruin all my hard work and no matter now long a day you have I dont accept any excuse, you just have to work around it!
Thanks again!

diet looks solid and you can get lots done in just 20mins workouts the thing is you may be so used to doing longer sessions it can take a few sessions to adjust to shorter sessions if thats something you want to look in to.

Re diet - if its working well the body fat will stay the same or reduce if not then cut back on portions as quality looks good

Doolee

Transform wrote: »

cheers man

em...think you meant cheers Woman!

Doolee

Transform wrote: »

diet looks solid and you can get lots done in just 20mins workouts the thing is you may be so used to doing longer sessions it can take a few sessions to adjust to shorter sessions if thats something you want to look in to.

Re diet - if its working well the body fat will stay the same or reduce if not then cut back on portions as quality looks good

Thanks Transform,
Yeah, actually thats a fair point. I am more used to longer sessions so its hard to refocus and accept that a shorter workout can be just as good. But of course it can be.
And cheers for the diet advice. Was a bit worried so was hoping someone would say it was ok. I dread the idea of gaining bodyfat after getting down to 17%. So thats enough to keep me motivated.

Thanks again Transform, I really appreciate your comments and value your advice...youre one of the good'uns!

Doolee

Transform

Doolee wrote: »

em...think you meant cheers Woman!

sorry my fault

Transform

Doolee wrote: »

Thanks Transform,
Yeah, actually thats a fair point. I am more used to longer sessions so its hard to refocus and accept that a shorter workout can be just as good. But of course it can be.
And cheers for the diet advice. Was a bit worried so was hoping someone would say it was ok. I dread the idea of gaining bodyfat after getting down to 17%. So thats enough to keep me motivated.

Thanks again Transform, I really appreciate your comments and value your advice...youre one of the good'uns!

Doolee

to be honest there are tons of good ones out there you just have to follow the people that walk the talk.

Here is an example of a few workouts that are all under 10 or 20mins to complete (well depending on your conditioning) -

https://www.youtube.com/watch?v=CEGK41ULKTA

- you defo should have a kettlebell for home training 12-16kg no lighter

a total classic -

https://www.youtube.com/watch?v=xIgofCzn8Q0

and finally -

https://www.youtube.com/watch?v=1a8B9RFxhDE

do this with squats and one arm rows (on each arm) if you do not have enough weight for deadlifts and a TRX or rings for inverted rows

A shorter workout is not JUST as good it can be wayyy better it just depends on what you want to do on the day. Many of my clients train for no more than 3hrs per week and still manage to get in great shape as long as they keep their diet on track

Doolee

Transform wrote: »

to be honest there are tons of good ones out there you just have to follow the people that walk the talk.

Here is an example of a few workouts that are all under 10 or 20mins to complete (well depending on your conditioning) -

https://www.youtube.com/watch?v=CEGK41ULKTA

- you defo should have a kettlebell for home training 12-16kg no lighter

a total classic -

https://www.youtube.com/watch?v=xIgofCzn8Q0

and finally -

https://www.youtube.com/watch?v=1a8B9RFxhDE

do this with squats and one arm rows (on each arm) if you do not have enough weight for deadlifts and a TRX or rings for inverted rows

A shorter workout is not JUST as good it can be wayyy better it just depends on what you want to do on the day. Many of my clients train for no more than 3hrs per week and still manage to get in great shape as long as they keep their diet on track

Transform, thanks a million for all those links. Just did a kick ass 20 minute workout after work just now. Will build it up but at least I dont feel too guilty as i would if I did nothing!

Thanks again,
Doolee