Hi guys,

Im not really a beginner but i am starting again pretty much from scratch as my current physical condition is pants

My Diet totally derailed last year when personal life took a nosedive. I've spent a fair chunk of time making lame excuses but blah... lets face it all they where was lame excuses.

So where am i now....Im 5ft3 Female at about 130lb's. I have no problem with my Weight Persay i have looked good at this weight before but right now fat too much of its made of Fat.

.......and to top off all that wonderful good stuff i live in a hotel!

Hmmm....

Im looking for good solid advice, a training plan and eating plan for getting back at it.



Here's my schedual so we can see what we are working with.

I live in a Hotel Mon-Friday 200 miles away from home which means gym is a no-go Friday evening or Monday (at all really)

�Monday 4am start to drive to work, so very long day even without training.
�Tueday Better ... could workout in the morning, but have comitments in the evening.
�Wednesday ... could workout in morning or/and evening.
�Thursday .. could workout in morning or/and evening.
�Friday .. morning workout but have long drive home in the evening.
�Sat/sunday could workout any time really but no access to a gym.

�The Hotel i stay in has a gym which is 'ok' only pet hate is no squat rack... *grumble*


Food is what is Really killing me.

Hotel Breakfast consist's of Fry up or and Cereal or fresh fruit and yogurt...toast usual stuff. Works canteen serves Porridge but im almost certain it has suger in it to sweeten it.

Lunch ... Works Canteen is not too shabby tbh, i can get a salad or strfry, jacket potato's and they sell little pots of chicken breast/cottage cheese (though its pretty dire quality) and ham/ boiled eggs. Most days i've been having either some sort of soup or salad with egg and chicken.

This is a meal i provide myself so im looking to keep this as cheap as possible, if someone can suggest food i can buy in the local shop it would be better baring in mind i have no cooking facility's or fridge.

Dinner.

Hotel food - http://www.village-hotels.co.u... OR http://www.village-hotels.co.u... Both of which are pretty dire diet wise.

There is an big shop across the road, i can go and by tea from there instead and charge it back to the company but like lunch i have no facility's for storing/cooking food or preparing anything complicated. Monday - Friday.

Yes in short im looking for a god damn miracle.

Anyone got any food solutions... because ive gained a stone in a 2 months living like this.

Also a simple workout routine etc ... im looking to shed the exess i've gained or at least trade it in for some muscle. I was thinking of perhaps trying a recomposition rather than cutin because im not sure there is much in the way of muscle under the fat :P

I have been in pretty good shape in the past so i know whats involved, normally i'd resort to some sort of carb cycle but living in a hotel the food is proving to be a real headache... that and my general lack of direct. I know the biggest thing i need right now is a definitive Plan.

For your work outs, look up this women called Zuzana. She does everything with minimal tools.

For eating, well, a room with a kitchen would be a god send to you. Look into that.

If you are staying at the same hotel every week, talk to the kitchen manager, chef, hotel manager and explain what you just told us. Most hotels I've been to, have been more then accomadating. Also, box lunches from the hotel. Again, tell them exactly what you want in it.

Kind of hard to do too much out of a hotel, though you might be able to purchase some things that would let you cook some things in your room, like a hot plate, kettle, and a decent toaster oven. As long as the hotel doesn't have any issues with it too I suppose. Some hotels will supply a small fridge too if you ask, then at least you could prepare a few things at home and bring them on the road for the week.

I completely understand what you are going through. I frequently spend time living in hotels. When I was doing a lot of air travel I got the P90X program and some bands to help me out. Now I don't do as much air travel, but still spend a lot of time living in hotels. Now I drive there and don't have to worry about the weight of my luggage. I recently bought an X-Vest and a door frame pull-up bar. Hotel diets frequently suck and even those with a small kitchen area are fairly limited as to what you can prepare. I usually live on hard boiled eggs, soup, and salad. I try go out to eat for lunch and then supplement my diet with protein.

Best of luck to you.

Damn, that menu looks delicious. Sorry i can't give you an entire plan, I'm no where near experienced enough. But do a jog or run every once in a while. For breakfast have a bowl of cereal, cup of milk or coffee w/ or w/o a serving of protein. The lunch seems pretty good. As for dinner go out and buy a sandwich, or go order a nice meal from a restaurant. This way it's definitely more costly than cooking your own food but 3 meals with 1 or 2 snacks in between each is fine. You don't need to eat 6 times a day, and you don't have to eat the delicious hotel food, it'll just cost you.

Snacks, I like to chew on some bars or have a PB sandwich.