My wife wants help...

[nismo]

Hey Ladies...

Im starting this thread for my wife. She wants some assistance.

She is your typical petite asian girl. 27yrs old, 5`4" thin (110lbs sometimes less), works out 4 times a week with weights and cardio. She is very defined mainly from her thinness, but she wants that fitness (bikini) model look. She is very thin and with her working out it seems to make her just look skinny with muscles. Should she up her calories in her diet or what? I thought someone here might help her out.

I know the only supplements she takes is MuscleMilk (1 after workout) and a daily multi-vitamin).

Maybe give her an example of what her daily eating routine should look like?

thanks a ton!

 

[*Bunny*]

Glad too see she wants to add some healthy size to her

Why don't you start out with telling us what she's currently doing, eating, lifting, etc. so we know what she is capable of?

I also highly suggest reading Sassy's Sticky simply for the AWESOME info alone, as well as the other stickies up there.

Also anything else left off this list ...

"In your first post please include:
- your stats: weight, height, bodyfat%
- your goals -- what are you trying to accomplish?
- your current training & cardio schedule DETAILS
- your current meal plan, including with each meal, portions, what you are eating and when you eat. DETAILS
- any salient medical concerns DETAILS
"

 

[nikkita]

by what you say, your girlfriend is naturally skinny... would you say she is an ectomorph? how long has she been training?

If she is an ectomorph, I can gladly help cause I'm ectomorph too.
Ectomorphs need different types of training and change in diet, in this regard our metabolism is very fast which makes our body to burn calories faster than other morphological types (endomorph or mesomorph).
Therefore, to compesate that an ectomorph needs to eat more... sure, clean diet but more in order to support the muscle gain.
What is her current diet like?

 

[RADAR]

Hey Ladies...

Im starting this thread for my wife. She wants some assistance.

She is your typical petite asian girl. 27yrs old, 5`4" thin (110lbs sometimes less), works out 4 times a week with weights and cardio. She is very defined mainly from her thinness, but she wants that fitness (bikini) model look. She is very thin and with her working out it seems to make her just look skinny with muscles. Should she up her calories in her diet or what? I thought someone here might help her out.

I know the only supplements she takes is MuscleMilk (1 after workout) and a daily multi-vitamin).

Maybe give her an example of what her daily eating routine should look like?

thanks a ton!

for starters she could use more protein, about 1 gram for every pound of bodyweight!
Remember several smaller meals thru out the day is better than 3 full meals,this will not only keep your metabolism up but help add the extra calories without all the extra fat.

RADAR

 

[nismo]

thanks everyone.. let me get more info from her and i`ll be back over the weekend.

 

[nismo]

Ok, I finally got all the information out of my wife. Its all listed below.


I'm 111 lbs, 5'3" tall, and wear a size 3. I'm lean and toned. My goal is to add a little more meat on me so I don't look too thin, and to add more muslce definition, along with defining my midsection and glutes. My only problem spot is that I have a some lovehandles.

My workout consists of the routine below. There are some weeks where I make it to the gym only 2xWeek, but I try to maintain going 3xWeek. Every week, I change up the types of machines or free weight exercises that I do for each muscle group.

MY WORKOUT:
Day 1 = chest / triceps / abs
20-25 min interval cardio
Chest: 3 exercises (3 sets of 12, 10, 8 reps)
Triceps: 3 exercises (3 sets of 12, 10, 8 reps)
Abs: 2 exercises (3 sets of 15 reps)

Day 2 = back / biceps / abs
same as Day 1, except that I do back / biceps instead

Day 3 = legs / shoulders / abs
Hamstrings: 3 sets of 12, 10, 8 reps
Lunges: 3 sets of 15 reps
Calves: 2 exercises (3 sets of 12, 10, 8 reps)
Shoulders: 2 exercises (3 sets of 12, 10, 8 reps)
Abs: 2 exercises (3 sets of 15 reps)

My Eating Habits:

WEEKDAYS:
7am - A bowl of Honey Bunches of Oats or Frosted Mini Wheats w/ light soy milk. A cup of coffee with a tsp of sugar and creamer.
10am - Protein bar, or a handful of plain almonds with a piece of fruit.
1pm - Healthy Choice chicken fettucine alfredo, OR a turkey/swiss cheese sandwich on wheat bread w/ a small portion of chips.
3pm - light fat-free yogurt w/a piece of fruit
6pm - It really varies. I try to have something with chicken. Ex. stir-fry; chicken parmesan; spaghetti w/marinara sauce w/side salad.
9pm - post workout Muscle Milk shake with 1/2 milk & 1/2 water

My weakness is dessert, so I tend to have a small portion of dessert daily, whether it be a piece of chocolate cake or a cup of ice cream.

Weekends - Free. Sometimes for breakfast I'll have a ham/cheese omelette (using 3/4 egg whites, and 1/4 whole eggs). Lunch usually is a turkey/swiss cheese sandwich w/chips. Dinner is either going out to eat or going to a get-together dinner.

PLEASE ADVISE!

 

[Sassy69]

The next step to better understanding how to modify your current routines -- it looks like you are eating well and definitely great w/ the several meals / day. It would help us and you if you can put a day's meal plan into a food counts program like fitday.com (its a free web-based account) . That will show you your total intake of total calories, proteins, fats & carbs. That will help alot in understanding if you are getting enough or too much of any of these.

 

[nismo]

by what you say, your girlfriend is naturally skinny... would you say she is an ectomorph? how long has she been training?

If she is an ectomorph, I can gladly help cause I'm ectomorph too.
Ectomorphs need different types of training and change in diet, in this regard our metabolism is very fast which makes our body to burn calories faster than other morphological types (endomorph or mesomorph).
Therefore, to compesate that an ectomorph needs to eat more... sure, clean diet but more in order to support the muscle gain.
What is her current diet like?

Yes, she is an ectomorph.

 

[nikkita]

Yes, she is an ectomorph.

in my case as an ectomorph I had to follow something like the bodybuilding bulking phase, so that workouts are focused on hypertrophy and the respective diet to support this type of activity.

I'm 1.67m and some years ago my weight was 105 lbs, and it was until I was told to follow another regime that I began to view changes. Mostly the initial changes regarded diet...

My recommendation is that her initial intakes be:

1/ protein around 1 - 1.2g protein per pound
in this aspect she could add several whey protein shakes during the day.
2/ carbs and fat: add some more low glycemic carbs to her meals

You can start by adding cals gradually ie., one week 200g more cals and see what are results for the following 2 weeks. Have her add multivitamin/multimineral and antioxidants to her supplementation, to aid recovery.

IMO for her training, workouts must be short, heavy and intense. It could be better a 4 day split so that she could do legs on a separate day.

Hope this helps

 

[nismo]

Thanks Nikkita and to all who responded, i`ll let her know this.

much appreciated!