You may want to post this on the Transition and Maintenance board. We tend to spend more time there and you may get more responses..
I officially started Transition in early October although I have done so slowly, and spent a little more time in Week 1 and Week 3. I began strength training, cardio and yoga in August. I alternate between these during the week, but I do strength training 3 times per week. It took about 3-4 weeks to see a difference and my arms and legs have definition. My abs are coming along, but that was a problem area for me before. I use kettle bells, a medicine ball, the balance ball, 'slow' calisthenics, Tabata training and other assorted 'cave man workout' activities given to me by my trainer who is also a martial arts master.
If you want more detail, send me a PM and I'll be happy to explain. You are definitely smart to think ahead and prepare early because once you reach T&M it can be hard to catch up on muscle loss (per the veterans who've been there). Take care and cheers!..
I'm obviously nowhere near T & M, but I highly recommend starting strength training now. At 201 pounds I see definition in my stomach, toned arms, and shapely legs. This is all due to strength training (universal weights 2-3 times per week) and it's great as I lose the fat to see a shapely body emerging. Personally, I'd be pretty bummed to get to goal and be flabby. I've been active for years so cutting out exercise was not an option for me. I did cut back on cardio because of the exercise recommendations that Medifast gives...
Boo - Strength training is never a bad thing. You are going to need to make some decisions about it though. Most of the people I've met here tend to stall or even gain weight when they add in strength training. Most of it's water, as your muscles will retain water while they recover. Also, you can burn more calories if you do intense strength training, which could also cause a stall. So the question you have to ask is which is more important to you, how you look or what the scale says.
If you don't care what the scale says and want to be more toned and defined, then I would up your plan to a 4&2 and start the weight training..
Hope that helps a little...
I started after about 50 lbs. gone..
I, too, was just doing cardio for the first 50..
I did Curves and an exercise ball and Yoga..
It made a huge difference in the way I looked, the way I felt, the way my clothes fit, etc..
Hope this helps..
Keep up the great work!..
I started strength training after the 3 week waiting period. I was doing it before MF, but dropped it for that 3 week period...