workout/meal plan from trainer...what do you think?

so im happy to say i've gained about 8 pounds in three or so weeks! I know thats a lot but I have not freaked out as much. some of it was healthy some not so healthy...sure I have gotten some extra flab in my arms now and my stomach has gotten bigger but I won't let it bother me anymore. I am still binging at times and really i dont know why i do it. sometimes i think its so i will go out and force myself to run. i dont know. anyways here it is..I just worry its really NOT a lot/challenging when i look at it. i was doing a lot harder workouts by myself:

Monday: ~bench press using dumbbells, 3 sets of 8 reps, rest 1 minute between sets ~incline dumbbell flys, 3 sets of 8 reps, rest 1 minute between sets ~seated overhead ("military") shoulder press, 3 sets of 8 reps, rest 1 minute between sets ~rope triceps pushdowns, 3 sets of 10 reps, rest 1 minute between sets ~crunches, lying on the floor with knees bent (ideally, if there is one of those big balls at your gym, bend your knees over that), 2 sets of 15 reps, rest 30 seconds between sets That is it for the day. I'd like you to choose a weight where the last few reps of the last set are tough yet manageable. This goes for each exercise each day.

Tuesday: ~wall squats (place one of the big balls behind your back against a wall, feet out in front of you, arms out in front of you), 3 sets of 8 reps, rest 1 minute between sets ~walking lunges with dumbbells in each hand, 2 sets of 20 reps (that's 10 per leading leg), rest 1 minute between sets ~BOSU squats (stand on the BOSU and squat down and up) holding weighted medicine ball or a 10-lb plate in front of you, 3 sets of 8 reps, rest 1 minute between sets. ~standing calf raises, 2 sets of 10-12 reps, rest 45 seconds between sets Again, that's it for the day!

Wednesday: Engage in some light cardio. By this I mean 30 minutes of medium-intensity. And again, that's it!!!

Thuirsday: ~Lat pull-downs, 3 sets of 8 reps, rest 1 minute between sets ~seated cable pull machine, 3 sets of 8 reps, rest 1 minute between sets ~alternating dumbbell bicep curls, 3 sets of 16 reps (that's 8 per arm), rest 1 minute between sets ~concentration curls, 2 sets of 10-12 reps, rest 45 seconds between sets ~lying on floor, knees bent, lift your bottom and hips off the floor, hold, and return them to floor. These are pelvic tilts. Do 3 sets of 12-15 reps, rest 30 seconds between sets.

Friday: ~lying leg curls, 3 sets of 8 reps, rest 1 minute between sets ~lying leg press, 3 sets of 8 reps, rest 1 minute between sets ~stationary lunges, alternating leading leg, 3 sets of 16 reps, rest 1 minute between sets ~seated calf raises, 3 sets of 10-12 reps, rest 45 seconds between sets

Saturday: repeat of Wednesday.

Sunday: off

I hope this is to your liking. Again, our aim is to ease into an appropriate training plan as we improve your nutrition to a more adequate level for your output demands. It may seem fairly simple at first, but trust me on it! :-) As you are able to improve the nutrition, we can increase the training! Let me know your thoughts! Good luck on your new program! I'm quite proud of you! ~Cathleen

suggested meal plan:
breakfast- egg whites turkey bacon, ezekiel bread, oatmeal etc...fruit yogrut (some examples...)
>>
>> Snack mid morning:
>> ~piece of fruit and a handful of almonds
>> OR
>> ~6 or 7 whole-grain crackers spead with almond butter and some papaya
>> OR
>> ~a cheese stick and some berries
>>
>> Lunch:
>> ~small to medium sweet potato OR 1/2 cup brown rice
>> ~6 ounces fish, chicken, OR turkey
>> ~3/4 cup green veggies or salad
>> ~1 Tbsp flax oil on the veggies or salad OR 1/6 of an avocado
>>
>> Snack mid afternoon:
>> ~4 ounces lowfat cottage cheese and 1/2 berries
>> OR
>> ~cup of lowfat yogurt or frozen yogurt
>> OR
>> ~1 Tbsp. peanut butter and a small apple
>>
>> Dinner:
>> ~4-6 oz. lean protein
>> ~1 1/2 cups steamed broccoli
>> ~spinach salad with flax or Newman's Light dressing
>>
>> These are JUST SUGGESTIONS. For substitutions, look at that list
>> of
>> nutrient options I sent you. That'll give you the flexibility to
>> create
>> your own meals to your tastes!!!
>>
>> As for a bedtime meal, maybe yogurt and fruit, or even give
>> yourself a
>> little treat now and then!!!
>>
>> Oh, yes, post-workout, I almost forgot!
>> Shake consists of 1 scoop Isopure (25 grams protein), and ideally
>> 50 grams
>> of simple carbs. That's hard to do, I know, but a banana is good
>> ehre, or
>> even a plain bagel!!!!

bump

I think that's good.

Very healthy, I'm glad you are doing better :)