The Coach – May 2014 – 1st Place



‘The Coach in association with Improve You Workout is here to help and provide expert advice on everything from training plans to nutrition and supplementation.’

We are pleased to announce that this month’s overall winner is Adriienne Ferguson…..




Hey Coach!


My names Adriienne. I’m just looking for your best advice! I’m currently 5 FT 4. I weight myself last week and I’m 13 stone. I was previously on medication and a bad side effect of the medication, was weight gain – So I gained a lot of weight because I was just constantly hungry and it was so hard to control it! I’m fine now. but because I feel I’m so used to eating junk & possibly stretched my stomach, I still sometimes struggle. From the 1st May I’m gonna start dieting and be super strict! I want to lose 2-3 stone hopefully by the end of this year! I just need some advice on training, diet and supplementation?


I recently started supplementing with CLA, Green Tea Extract, Thermopure & L-CARNITINE capsules and things from you guys at Myprotein, I just don’t know whether I’m wasting my time getting supplements?


My diet has changed a lot, but again, from 1st May everything is going to be super strict! I’m going to be having things like porridge for breakfast as time is short in the morning, so it’s quick & simple. For snacks, I’ll be having fruit & nuts & rice cakes. For lunch and dinner I’ll be sticking to foods such as salmon & asparagus or tuna salad & sweet potato/rice.


My training regime consists of classes like body attack & metafit maybe 3-4 times a week & a weight class maybe 1-2 times a week. I am also starting to walk a lot more & do 15 min workouts at home.

Thanks again

Adriienne Ferguson





The Coach response


Hi Adriienne,


I’m glad to hear that you are fine now and exercising more often.


Looking at your nutrition and training overview, you are definitely on the right track. You have a good mixture of protein, carbs and healthy fats as well as a consistent exercise regime. Providing you stick with this, you should see some good results. But remember, it does take time to healthily drop fat. The fact that you have stated you want to drop 2 – 3 stone by the end of the year is a good target. You should be able to lose 1 – 2 lbs a week. This may not sound a huge amount, but the combined weight loss over the coming months will quickly add up.


With your nutrition, I would recommend avoiding any packet or quick cook porridge as it will be higher in sugar and salt. Instead go for rolled or milled oats, which are a great source of low GI carbohydrates.


I’d definitely recommend keeping the supplements in your program, but you need to remember that supplements are exactly that. They are a ‘supplement’ to, not instead of a sound nutrition program. As long as you are realistic with your goals, which it sounds like you are, the supplements you have purchased will definitely help you to drop body fat. You can always add in a whey or diet whey protein shake which is a fantastic quick snack and will provide your body with the nutrition it needs to recover faster.


All the best,


The Coach


If you have a question, don’t let it go unanswered – Simply send your questions to and each month we’ll choose 3 of the best questions to answer on The Zone. If featured, not only will you receive expert advice, but you’ll also receive a voucher* to spend on site – So what are you waiting for?

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