How should my gf eat/train?

[tical]

Hey ladies, I need some help here. I don't want to set my gf on the wrong path, hopefully you all can give me a hand here.

Her stats are 5'6 113lbs (not sure about bf)... she has a VERY slender body and high metabolism (as you can tell by the weight). Her weight has always been around this number and she doesn't like it because people call her skinny, etc.

Anyway she's getting a little soft & losing shape around the thighs / glutes and wants to harden up and put on some LBM as well.

I know how I train and eat but I'm not sure if it would be correct to use the same assumptions for her since the female body & hormones are different from males.

She usually waits until she's hungry to eat (which ends up around 3 small meals a day)... I've been trying to tell her to intake a little protein between these meals but I'm not sure if this is what she should be doing.

Can someone offer some insight into a diet (maybe a sample day) and break down calorie/protein/carb/fat requirements? Also as a bonus maybe someone could give some advice on how she should train (intensity, weight, etc) and how much cardio she should do per week.

Thanks a bunch!

 

[MsBeverlyHills]

I think her training should focus around these lifts & stay away from cables & machines.

Squats
Deadlifts
Barbell Rows
Bench Press
Standing Overhead Press
Barbell Curl
Close Grip Bench

Diet- well Daisy Girl is really the expert on the board. I rec. she have her BF checked first & plan her diet from there.

 

[Daisy_Girl]

Here is a thread that has a TON of good links to this info:
http://www.elitefitness.com/forum/showthread.php?t=363631

That thread has MANY links to sample diets, training routines, and other useful info.

Men and women can train and eat the same way. Women have slightly different insulin responses - typically we don't tolerate high GI carbs very well. But that said, she can follow the basics YOU follow when it comes to diet and training.

If she is a hard gainer, which it sounds like she is, then she should do MINIMAL cardio at this point. She needs to focus on HIGH weights, LOW reps, compound movements. The extent of her cardio should be a 5-10min warm up before weights. That is it.

 

[tical]

awesome info, thanks guys... I'll dig through the posts and see what I can come up with!

 

[PaganPunkstress]

hey good luck on your GF! some great advice from the girls. I have the same problem I cant seem to gain past 114, been weight training and taking in protein religiously and still no gain, lol. its tough but just tell her to stick with it

 

[Sassy69]

You might even get HER on the boards!

 

[Miss24k]

You might even get HER on the boards!

Excellent suggestion Get her here.

 

[buffchic69]

Is it just me,

maybe I shouldn't comment, but why is ticals's avatar a pic of someone smoking crack ?

 

[Daisy_Girl]

Because that is what he wants - it is not against terms of service. I am sure he just finds it funny..............