I’d suggest aiming for about 80-90 gms protein per day for starters. Think of adding veggies/salads to your meals and not necessarily “high carbs” - although you do still want to take in some healthy carbs daily… my point is do t replace the subtracted protein with dense complex carbs - aim for the veggies/salads and some fruit.

Aim for some avocado throughout the week - but stay away from the nut butters as it is very easy to overeat with those… aim for whole nuts and seeds instead.

Have you seen/tried some of the meals in the QUICKLY FIT cooking video section here?

Are you using any of the chest, back, shoulder training routines?

I’d also suggest using some of the bodyweight cardio sessions 2-3 times per week.

What types of equipment do you have at home. (You can post photos here if easier to show.)

Delaine - thanks for sharing - very helpful....

Some other observations - and thoughts that will help:

1 - I believe your daily diet might be too protein heavy and is lacking enough veggie & salad items to round things out and give the body more of what it needs for change.

2 - What healthy fats do you consume/use? And when/how?

3 - Have you ever tried Zevia soda.. no calories (naturally sweetened with stevia (it's AWESOME). I don't care for people consuming diet sodas with the chemical sweeteners.

4 - What other cardio do you do besides spin class? How many times a week? I'd suggest trying my bodyweight cardio sessions a few times a week.

5 - take "before" photos ASAP - even if only for your own reference - they will be helpful. (front, back and both side views in a place you can repeat in the future, for consistency)

6 - when do you plan on starting back on my programs?

Delaine - not sure why you feel you need to be doing "progressive overload" - but I will tell you based on everything you shared... you don't. 

So - I will reassure you if you get into the groove with my programs - especially the more challenging progressions, etc - you will see and feel more of the results you are working for. You can do my programs anywhere.. home or at the gym.  :-)

Do you have any items at home? Good bands, dumbbells, a mat, etc?

What is your current height and weight - and if you have it - body fat %?

And from where you're at right now - please put into words the specifics results you want to see... the improvements you desire - short term and long term.

Barbara Clark let me know how you do with the mat session… that’s one of the freebies i mentioned.

Hi Delaine!! Great to have you back! :-) This is important; "I am not exaggerating when I say that I got in the best shape of my life with your workouts..."

So - let's start here... please share with me a summary of your nutrition intake... give me an honest typical day - and includes beverages please. And where would you like to train? At home or gym or both?

My pleasure, Jackie!

Hi Barbara - yes - you purchased Naked Beauty and that's what you have access to. Just refer to the main/top video in the Naked Beauty playlist and aim to do that 2-3 times a week as outlined in the program. Any questions just come back here and I'm happy to help :-)

~Joey

Linda Beadle - yes your lower body muscles need the rest in order to rebuild, recover, etc... Well... if you're not seeing any changes at all... and you are aiming for that... then you need to add more resistance to those exercises... BUT - make them very small, gradual - and be patient...  Good?

Linda Beadle - ok - 2 things:1 - cut out the 10 min ballet things - anything extra like that... no need to add more like that for lower-body on the other days..2 - add dumbbells on the standing exercises... use as much weigh t as you can - BUT - make sure it's comfortable and doable... not aiming for crazy overloading - just enough extra resistance/load... and you can always progress with the weight as you get stronger.

Hi Linda Beadle ! which exact lower body session have you been doing AND are you adding/using any dumbbells for the standing exercises? .. and do you use ankle weight for the floor /mat exercises?