ladies need help 4 a friend its urgent !!!

[fantom]

well my friend has been working out for a year and a half (aerobics -taebo)
these 2 last month i involved her with my weight training
now she benches 100 pounds (bench press ) and presses 260 pounds (leg press) 200 crunches non stop

she wants to loose 11-13 pounds
(as a man i know what to do because i use juice to get to my target )

stats:
works out 5 times a week
45 min 70% heart rate cardio mon-tue(morning)
8:00 pm (50 min) monday to friday weight training 1 bodypart a day
we traine together (exept 4 the cardio part)
1800 calories /day
goal : toning and cutting (especially abs)
height :5'4"-5'5"
weight :134 lbs
target date : 8 weeks
never had experiences in supplements or steroids


ladies if u can guide me to a good workout and supplement plan (NO STEROIDS) i would be very thankfull because she means alot to me

waiting 4 ur advices
and thanks

 

[Tatyana]

Hi,

Would you be able to give us an idea of how you are training?

It would also be useful to have an idea of what she is eating, when she is eating, how many times a day she is eating.

Steroids are not necessary, diet and modifications in training and cardio can make all the difference.

 

[fantom]

Hi,

Would you be able to give us an idea of how you are training?

It would also be useful to have an idea of what she is eating, when she is eating, how many times a day she is eating.

Steroids are not necessary, diet and modifications in training and cardio can make all the difference.

thx tatyana for the help
she is a nutritionist she used to eat approximatly 1200 calories a day
2 month ago but i think that her body will react like in starvation defense and feed on muscles muscles while keeping the fat as reserve ,i dont know if its right but i read it in "burn the fat feed the muscle"
now she's eating 5 meals a day and the calories r up to 1800 cals
her food consist of steak,chicken breast ,fish,veggies ,moderate carbs and good fats

concerning the training
45 min 70% heart rate cardio mon-tue(morning)
and 25 min before each weight training workout
we work 1 muscle a day the reps between me and her differ
mon: chest 4 exercises 4 sets
tue : back 4 exercises 4 sets
wed : biceps and triceps 3 exercises each 4 sets
thur : shoulders 4 exercises 4 sets
frid : legs and abs 3 exercises legs 2 exercises calves 4 sets each


concerning the reps she always go to failure most of the time she needs 20 reps to complete the set

tatiana what should i fix to help her get to her goals

 

[Tatyana]

Great that you are reading Burn the Fat, Feed the Muscle, I have it and I LOVE it, great reference book.

WOW, 1200 kcals/day is below a basal metabolic rate I would think, so yes she probably was 'starving' the muscle away.

I was wondering if you could just get her to join, as communicating directly would make it easier.

High rep training is great every now and then, but to build muscle, you need to go a bit heavier and drop the reps into the 8-12 range.

I know women find this a bit disconcerting, and there is a psychological factor thinking that 'it's too heavy, I don't want to bulk up' but without AAS, she is not going to do that.

To failure, yes. It is that intensity that does all the good, This is what is though to trigger growth hormone release, which is what will have more lipolysis occur (fat burning), and it will also result in more muscle growth.

If you have been following Mr. Venuto, I would assume you have bodyfat calipers?

Have you taken a bodyfat measurement on her?

This is a better way to track her progress, cause as you put on muscle, you weight more.

I would also take her measurements, as that is always great when you see them go down.

I know in my first year of training, I took 2 inches off my hips and put those inches on my calves.

 

[fantom]

Great that you are reading Burn the Fat, Feed the Muscle, I have it and I LOVE it, great reference book.

WOW, 1200 kcals/day is below a basal metabolic rate I would think, so yes she probably was 'starving' the muscle away.

I was wondering if you could just get her to join, as communicating directly would make it easier.

High rep training is great every now and then, but to build muscle, you need to go a bit heavier and drop the reps into the 8-12 range.

I know women find this a bit disconcerting, and there is a psychological factor thinking that 'it's too heavy, I don't want to bulk up' but without anabolic androgenic steroids, she is not going to do that.

To failure, yes. It is that intensity that does all the good, This is what is though to trigger growth hormone release, which is what will have more lipolysis occur (fat burning), and it will also result in more muscle growth.

If you have been following Mr. Venuto, I would assume you have bodyfat calipers?

Have you taken a bodyfat measurement on her?

This is a better way to track her progress, cause as you put on muscle, you weight more.

I would also take her measurements, as that is always great when you see them go down.

I know in my first year of training, I took 2 inches off my hips and put those inches on my calves.

it sure is a great book
concerning the fat % she's gonna do the test next week
and i'll ask her to take measurments
should i get her some supps like thermo tabs or l-carnitine or what ever u advise me to get so she can boost her fat burning?
by the way she never sweats!!!!no matter how hard i push her is that normal??
and concerning the calories r they enough ??
and is the cardio enough cause u know she wants to define her body especially the abs

again tatyana i'm very thankfull 4 the help

 

[Tatyana]

1800 kcals is a decent amount of calories, does she still have a cheat meal once a week or eat a higher amount of calories?

She doesn't sweat? That is odd..........................

Let me have a think about that one.

Is she able to post on the internet?

It would be a bit easier 'speaking' to her directly.

 

[fantom]

1800 kcals is a decent amount of calories, does she still have a cheat meal once a week or eat a higher amount of calories?

She doesn't sweat? That is odd..........................

Let me have a think about that one.

Is she able to post on the internet?

It would be a bit easier 'speaking' to her directly.

tatyana i called her now and she is approx 12 hours a day and she cant manage to go online and open and account
look i know maybe u want to be sure i'm helping a friend ,all i can do is be the middle man and i can give u her email if u want ,maybe u can talk to her directly (by the way she asked me to thank u)
what do u want me to do??
if i'm disturbing u in anyway just tell me its ok

 

[Daisy_Girl]

Defining the body comes from weights - not cardio. Cardio can help, OF COURSE, but the vast majority of defining muscle, building a lean body, and reducing fat will come from weights and diet. Cardio is 3rd, and "fat burners" are very very distant 4th.

Keep in mind, most OTC fat burners will burn about 150 extra calories a day - barely enough to make a tiny dent in fat loss. Focus on weight training and diet now. not supps.

BUT, as for supps, I LOVE AF supplements. Their Thermorexin is awesome, and Glucorell-R and Sesapure have great health and diet benefits. I havew tried other things from there, and always liked them. Cardio Breeze is a great BOOST to a cardio workout. I think the link is still in my signature??

 

[Daisy_Girl]

Oh, and for a change to cadio - drop the steady state and try intervals. Intervals will help drop BF much faster than endless steady state cardio, IMO.

 

[fantom]

Oh, and for a change to cadio - drop the steady state and try intervals. Intervals will help drop BF much faster than endless steady state cardio, IMO.

i appreciat the help daisy girl
sorry but i have to ask what do u mean by intervals?