help on my GF training/diet

[mike1107]

hey
my GF trains twice a week (she can't more because of studies) and practises a martial art once a week.
she wants to gain a little muscles and drop 1-2% bf (she has actually nice abs and low bf)...how can she train on these 2 days and what does she have to eat ?
she is actually at 105lbs don't know about her bf but low and train seriously since 1 year...
what can she do ?

thanks

 

[teresand77]

this is just my opinion so anyone feel free to tell me i'm wrong.

if i only had two days to train i would do an upper body day and a lower body day and do lower reps like 8-12. i would probably do a lifting routine like in the body for life program especially if time is limited. although, i do have to say that i am in the same boat with studies and i lift 3-4 days a week...i'm getting my masters right now in engineering and i really feel like training every day helps me to keep my focus in school but that's just me.

as far as diet goes i would say just eat a good balance of protein and complex carbs, drink a lot of water and eat a lot of green vegetables spread out into about 6 meals a day.

that is what i do anyway and i have gained a lot of muscle in the past two years.

teresa

 

[mike1107]

she doesn't have time to lift because of studies + student jobs + other sports...
that kind of repartition sounds good, it's what I thought too..she 'll just have to increase the meals
how much sets are you doing for each body part ?

 

[newgirl-chargeback]

Okay -- I am not judging here -- but I used to say that I did not have time.....if she wants it, she can make time. And again, please do not take this the wrong way...but as a single mother, who commuted 2 hours everyday to/from work and was ON CALL for said job on the weekends, without sacrifcing time with my son, I still am able to work out 5 days a week...sometimes 6.

Also eating to build muscle is also time consuming. I am not suggesting that she is not busy....just perhaps a more efficient use of time may be in order if she chooses to make a goal of building more muscle.

The above mentioned split is a good place to start. And lifting heavy enough to do 8-10 reps is a good idea. When I am pressed for time, I do supersets ...little rest and can tire myself rather quickly. She can do 1 set for back...go right into chest and do this series for 5 sets. Then superset shoulders and abs for 5 sets, then bis/tris. The next time she works upper, she may wish to change up what she starts with -- so the bis/tris are not always last and will get their equal time. She could do the same with lower body...supersetting hams with quads, calves with abs.

Since you mention she plays sports - I would keep cardio to just a warm up -- don't wanna burn the muscle she needs to build.

As for eating...I generally take a Sunday and make food (lunch and dinner) for the week ahead of time. This way there is always protein to grab. If she can get 5-6 meals in her a day -- perhaps making sure protein ( and a good amount) is in each meal.

 

[teresand77]

i agree, i also think the hardest part of eating right is taking the time to make all the meals but it is another thing i just force myself to make time for. although, i have to admit--i am a bad one to talk because 9 times out of 10 i will put lifting or anything to do with the gym ahead of school because i enjoy that more it is easier to get all of your protein and meals in though with all the shakes and bars that are out there. she just has to be careful to look at what is in them since there are obviously some that are not as healthy as they like to seem!

as for lifting i usually do 3-4 sets. i also do supersets when i am rushed, that sounds like a good plan that newgirl gave you. i would also not do much cardio especially if she keeps her heartrate up with the lifting and she doesn't have a lot of trouble staying lean. did we answer all of your questions?

teresa

"success is like anything worthwhile. it has a price. you have to pay the price to win and you have to pay the price to get to the point where success is possible. Most important, you must pay the price to stay there." -Vince Lombardi

 

[mike1107]

Okay -- I am not judging here -- but I used to say that I did not have time.....if she wants it, she can make time. And again, please do not take this the wrong way...but as a single mother, who commuted 2 hours everyday to/from work and was ON CALL for said job on the weekends, without sacrifcing time with my son, I still am able to work out 5 days a week...sometimes 6.

Also eating to build muscle is also time consuming. I am not suggesting that she is not busy....just perhaps a more efficient use of time may be in order if she chooses to make a goal of building more muscle.

The above mentioned split is a good place to start. And lifting heavy enough to do 8-10 reps is a good idea. When I am pressed for time, I do supersets ...little rest and can tire myself rather quickly. She can do 1 set for back...go right into chest and do this series for 5 sets. Then superset shoulders and abs for 5 sets, then bis/tris. The next time she works upper, she may wish to change up what she starts with -- so the bis/tris are not always last and will get their equal time. She could do the same with lower body...supersetting hams with quads, calves with abs.

Since you mention she plays sports - I would keep cardio to just a warm up -- don't wanna burn the muscle she needs to build.

As for eating...I generally take a Sunday and make food (lunch and dinner) for the week ahead of time. This way there is always protein to grab. If she can get 5-6 meals in her a day -- perhaps making sure protein ( and a good amount) is in each meal.

hey, thanks..of course I'm not taking it wrong way lol
the only thing is that it's her last year of studies which is so important ! but you're right when you want have the time you can lol ( I do with a very busy schedule too ) !

thanks sisters , you answered my questions !!

 

[newgirl-chargeback]

Thanks for not taking it the wrong way! Most people do get a bit defensive....and yes school is mega important.