Help! My GF wants to workout (finally). I am making her a split..

[vin01]

Hi ladies,

Well, my girlfriend finally decided she needs to hit the gym. She is 5'5'' about 130#. She gained about 10 lbs in the past year from partying too much.
She'd like to get down to around 115#, and is finally willing to set her diet straight.

I took it upon myself to design her a workout split.
I had a couple questions I was hoping I could get advice on..

I was thinking of doing a 5 day split. Thinking maybe some kind of modified HST. I definately want her to work each body part 2x a week. Do you think low reps (-10) is too low?

She is just starting to take is seriously, although has been to the gym regulary for years (farting around I geuss).

Do any ladies have any recommendations of where I can see a decent split for a beginner?

Thanks for all your help!

 

[velvett]

When was the last time she was in the gym for a real workout?
I still think a 3 or 4 day spilt is the best for a beginner but that's just me.

1- shoulders
2 - bis/tris
3 - chest/back
4 - legs

pick alternate three days for abs and cardio


I can't imagine someone that hasn't been working out regularly hitting each body part twice a week (I mean why?)- she needs some recovery time.

As far as the #s - don't even go suggesting 115lbs - drop scale number completely for goal setting and just measure bodyfat weekly and scale weight just for reference. She could gain muscle and lose fat and remain 130lbs and be smaller.

Also what are you thinking regarding diet?

Take a look at Shadow's project - there's some great info there as well as the other stickies on the board.

 

[vin01]

Thanks Velvett. I just thought bp's 2x a week since I have seen tremendous gains since I started that and everyone else swears by it as well.

I will have her start a 4 day/ week w/o though.

She was the one who suggested 115#. Personally I think she look's fine. You're right about the fat loss/ muscle gain.

The diet part is still up in the air. I am still trying to convince her what is good to eat and what ntot. So we'll see.
Thanks for your help!

 

[The Shadow]

Thanks Velvett. I just thought bp's 2x a week since I have seen tremendous gains since I started that and everyone else swears by it as well.

I will have her start a 4 day/ week w/o though.

She was the one who suggested 115#. Personally I think she look's fine. You're right about the fat loss/ muscle gain.

The diet part is still up in the air. I am still trying to convince her what is good to eat and what ntot. So we'll see.
Thanks for your help!

5'5" and 115 is a bit thin imo.....but it all comes down to how you look and what the %age of Bf is.


shoot for a 40p/30f/30c split at 11-12ish cals per pound of bodyfat spread over 5-6 meals/snacks


HIIT cardio FIRST thing am on empty stomach.....



no fat burners for the fist 2-3 weeks

 

[vin01]

oh, i was never going to put her on fat burners. she is completely new to structured training and and a sound diet.

i think with a regimented workout and a diet plan to follow she will see some great results.

115# at 5'5'' is tiny, i agree, but she was a skinny little muscular thing back then. i think she envisions herself as that her whole life, although i disagree.

i appreciate a woman who is thick (in a nice muscular way) without being too intimidating.

appreciate the help!

shadow- i can't do a search, but hopefully i'll be able to find your log and maybe model my gf's w/o after yours.

 

[velvett]

http://www.elitefitness.com/forum/showthread.php?t=369796
http://www.elitefitness.com/forum/showthread.php?t=388278
http://www.elitefitness.com/forum/showthread.php?t=363631

That should get you started.

 

[skittles]

I have the workouts on a spread sheet (from the Shadow program). It's a five day split, so you could arrange it for your gf. I can email it to you if you would like.

 

[The Shadow]

Skittles - you totally rock.....Im SO glad you are back on EF

 

[skittles]

Skittles - you totally rock.....Im SO glad you are back on EF

This just made my day.............seriously

Thank-you!

 

[vin01]

Skittles- can you email that spreadsheet? I think my email is in my profile.

ThaNKS!