diet and exercise advice

[suspensionusp]

hello ladies,
my girlfriend wants some advice on her diet and exercise. she is 24, 5'7", 140lbs. her goals are to burn fat and tone her thighs, glutes, and stomach. she has good discipline in the gym, but her diet and eating habbits are poor. if anyone has any advice on which exercises would be best to target those areas, and also some advice on what she should be eating, and when she should be eating, please help us. also, what supplements are good for women and how much. she has thought about using gear to help with fat burning, but i want her to get her diet in line first, but if she was to try something, what would be good?

 

[suspensionusp]

also, i forgot to mention, she is on low-ogestrel, if that matters

 

[tan27]

I can't really help out on diet, but for exercise

Squats, lunges, dead lifts, leg extension

crunches and reverse crunches.

If your g/f wants to see results she needs to eat 6 meals a day, lots of protein. I would suggest doing search on diets. Theres lots of good info out there...

Also if your g/f wants to do a cycle she has to have a specific goal in mind and excellent diet or she us waisting her money.

It takes some people a good year to figure out the correct diet and foods to eat.

Just my two cents

 

[suspensionusp]

thanks for the input, i have done a search on dieting, and we haven't found too much. i eat 8 meals a day, with lots of protien, but is that really appropriate for someone trying to loose weight and slim down? i don't really know too much about womens fitness, so correct me if i am wrong. also, like i said, we will not be trying a cycle until her diet is in order. please help us. thanx

 

[tan27]

This is Spatts cutting diet

http://home.swbell.net/arkaynen/cutting.htm

"Other than that, a basic diet that's 40% lean meats or other proteins, 40% complex carbs (sweet taters, red taters, oats, rice), and 20% GOOD fats (udos, natty pb, avocados, fish) would be a good place to start. Once the macronutrients are in check, she can lose by restricting the total caloric intake within the 40/40/20 scheme to be a couple hundred cals below her AMR (the calories she burns every day)."

Also add in an ECA stack....


I got most of this info looking specifically under "Cutting Diets" on the womens board.

Your G/F needs to eat 1680 calories to maintain cut it down to about between 1300 to 1400 calories a day.

 

[Intenceman]

A lot of protein isn't necessary in cases where one isn't on a lot of anabolic steroids and looking to gain a ton of muscle. Eat a reasonable amount of protein, low fat and the rest complex carbs to fuel your workouts and feed the metabolism.
Have her train 3- 4 days a week resistance training and another 4-5 days cardio- some overlapping days obviously- and at least 1- 2 days off a week.

 

[thelegacy]

Perfect----tan27 thats just what i needed--