Need workout sched/diet for my GF. THANK YOU.

[Sassy69]

M - I was also going to suggest having her read new@'s sticky at the top of the board about why women should train - that is the best summary of why that I"ve ever seen. No if's, and's or but's -- it says it like it is! Print it out or email it to her and see if she is motivated by it!

 

[ashe]

hey M56M!!!!

nice to see ya over here!

first off, i will start my advice off with what i do which works pretty well for me. i can only get into the gym 4 days a wk due to work. also keep in mind that i do not compete and i lift for more of the tone/fitness look. sounds like that might be what you are trying to strive towards anyway. these girls have already given some really sound advice!!!!!

*keep in mind - genetics and drive are huge components towards staying fit and looking good. those are two things you cannot do for her.*

i work two days on and two days off.

day 1 - back and bi's + 30 min cardio
day 2 - legs and abs + 30 min cardio
day 3 - off
day 4 - off
day 5 - chest and tri's + 30 min cardio
day 6 - shoulders and abs + 30 min cardio

repeat cycle.

my reps are b/w 14-16 which works out perfect for me. too much weight might add too much muscle and too light of weight....well what is the point?!?

example diet for the day - which i might add is another huge factor in shaping:

8 AM: oatmeal or cottage cheese and fruit
10AM: protein bar
1PM: grilled chicken breast with two sides of green veggies
3PM: protein bar or yogurt
5PM: tuna with side of green veggie
8-9PM: protein shake

i also drink a lot of water.

btw, i am sure a lot of this stuff you already know! some other great advice the girls gave is to get her on the boards! it is fun and it is a useful tool. also, she really ought to try working out with you on your program but with lighter weights. definately in the beginning so you can show her the ropes and get her started! shyt, that would be great motivation and fun for me! gee, i mean, i would absolutely love to have a s.o. to work out with! that sounds like tons of fun!

whew! okay, my fingers hurt now! lol!

if you do get her on here, tell her to shoot me a pm! lol sweetie! hope i can meet her!

ashe

 

[ashe]

BTW, how bad is sushi?

M56M

i'd say it is definately a better choice than hamburger and fries!

it really depends on what you get. some of the rolls have mayo and cream cheese. so some rolls are better for you than others. overall, i think it is not too shabby of a meal! i love the salads too!

sushi is da bomb!

 

[M56M]

Gladiola, Cheetarah, Spatterson, Muscles, BatZgirl, Sassy69, and ashe

Hey how is this for motivation, this morning she wakes me up at 6:30am in the morning to go to the gym!!! I usually would go after work but i was so happy she wanted to go that i got my lazy ass up.

I would like to Thank all you ladies for the tremendous amount of help you have given me, and its COMPLETELY appreciated.

Wish you all the best.

And if there are any more suggestions i would love to hear them.

M56M

 

[Sassy69]

Hey M! Glad to hear it - send some of that motivation over my way! I struggled out of bed 1/2 hr late today! Now see if she does it tomorrow too! And tell us how the training went!

Sushi -- sushi is great - its the "roll" stuff that gets bad. White rice - BAD (simple carb, highly processed), Soy sauce - BAD (hi sodium). The amounts of other stuff is pretty small - its mostly just the rice. Everything in moderation! I stay away from the rice & keep the low-sodium soy sauce to a minimum - otherwise the whole meal feels like you ate salt & rice. I loves my raw tuna tho!

 

[M56M]

Hey M! Glad to hear it - send some of that motivation over my way! I struggled out of bed 1/2 hr late today! Now see if she does it tomorrow too! And tell us how the training went!

Sushi -- sushi is great - its the "roll" stuff that gets bad. White rice - BAD (simple carb, highly processed), Soy sauce - BAD (hi sodium). The amounts of other stuff is pretty small - its mostly just the rice. Everything in moderation! I stay away from the rice & keep the low-sodium soy sauce to a minimum - otherwise the whole meal feels like you ate salt & rice. I loves my raw tuna tho!

Well she is being a little complainer in the gym with me right now, but thats becuase i am too nice to her. And she says i am mean in the gym, well thats my one and only serious atmosphere so i told her, if she doesn't pick up her intensity(i don't mean lifting more weight, i mean shutting her up, talks like a parrot), that i wasn't going to help her anymore. Well that got her mad, but hey i get my best workouts when i am mad. So its all good...lol.

And yeah because of my GF and ashe i have been turned to sushi myself, i know the soy sauce has alot of sodium and the rice is bad. So i am going to treat it as my one cheat meal of the week.

Thanks again.

M56M