Training help needed....

[regurgitator]

I know how you ladies all hate when men post asking questions about their lady friends but I have to ask. My girl and I have been working out together for about 7 months and we are having trouble seeing gains. We have both been eating very clean and working out around 4 times a week with 3-4 jogging sessions. I have been researching what I need to change in my program to meet my goals and I am unsure what she should change to meet her goals. She is 5'5",125 pounds and is looking to get more tones and lose bodyfat(who isn't right)- but she has hardly seen any gains in these areas. What should her diet look like and what type of training do you recommend? She has been following my routine(2on 1 off-heavy weight) and I think it is time to make one more geared towards her needs. What kind of protein intake,carb intake,calories etc is best for women looking to cut bf % and tone up? She dosent do message boards or she would ask herself(in case you tell me to get her on her)- anyway, I would really appreciate any help from you all.

 

[BrickGirl]

Get her on here, just kidding well, not really, but... I bet Diet is you and your partners key problem. Can you post what you are currently doing for food intake?

 

[regurgitator]

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sure, this is what we eat normally:
breakfast: oatmeal or a labrada MRP.
snack: she usually has a Luna bar or some fruit.
lunch: she works at an asian sushi bar so- sushi or maybe some chicken and rice.
snack:MRP
dinner: I usually make chicken breast with a side of veggies and a salad or maybe steak with the same sides and a salad.
1 glass wine on ocassion, and she says she drinks water all day.
Then maybe a MRP before bed(I think we are doing too many, she says her kidneys have been hurting....too much protein?)
Anyway, we stick to this and then Sundays eat whatever we want- usually we go out to dinner or maybe get a dessert.

What do you think? Too many calories and too much protein? I am trying to gain muscle and lose fat and she is trying to lose fat and tone up so we should probably eat differantly....

 

[tripleV]

Check out this thread and also the link in it to Phem's diet...

http://209.11.101.244/forum/showthread.php?threadid=46369&highlight=diet+figures

very helpful

 

[new@gettinbig]

I can tell you right off you are not eating enough FOOD!!! 5-6 meals a day...a shake here and there is ok...but real food is best...your girl should really prepare here food @ home and take it to work w/ her for the day...i never trust eating at some places...she should be eating 1-1.5 grams of protein per lb of bodyweight...foods like chicken, tuna, egg whites, lean red meat, fish, and turkey breasts...I also did not see any fats??? Flax oil, nat peanutbutter etc....She also needs good complex carbs like oatmeal, yams, rice, veggies....yada yada yada...I am not a big fan of jogging..once in a while is ok..but ever no notice how distance runners are so fuckin thin and ghastly??? Cardio in the A.M. on an empty stomach works great....low-moderate intensity and some interval training as well. You should change your training routine every 4-6 weeks...keep things different...going heavy and hard. 3-4 exercises...3 sets of 8-10 reps. maybe some drop sets as well. Diet is everything and will make or break you. Wine is ok once in a while but it is a lot of empty calories and carbs. Drink at least 1 gallon of water...no soda....no junk...no processed foods. The cleaner the better...it all depends on how lean you want to be...or if you want more mass...so diet is going to vary and it is all individual. You gotta play around w/ it and try different things and see how it works..Get your GIRL on the boards..let her surf a little and see what the gals on here are doing. We will help her any way we can!!!

GOODLUCK to ya both!

Also tell her 125 at 5'5 is not very big...just need to get to hitting the IRON!

 

[regurgitator]

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No offense but your not telling me anything I didn't already know. We eat perfectly as far as those foods you listed are concerned- flax seed oil for fats, chicken, etc. We started on the Bill Phillips plan months ago and learned to eat correctly from that. My girl works at the best sushi place in town so the food there is fantastic and also as I am sure you know, sushi is very healthy and high in protein. She does bring her lunches and snacks as well. We get plenty of protein, in fact I think she has been getting too much(her kidneys have been hurting)- I get about 300g a day so thats plenty. I guess my problem, like you pointed out is that I havent done much to switch up my program lately. I am now on a 3 days a week weight program and I will do maybe 2-3 days of cardio. My girl is not trying to get bigger, just more toned legs and abs and get rid of the little fat she has. For her I think 4 days cardio and 3 days weights would work right? I think I need to decide to either get cut now and try to put on lean muscle after or bulk up then cut. Which is the better route? The only fat I really have now is my small love handles, so if I can get rid of those by cutting and then try and gain about 10-15 more pounds of muscle I would be as big as I care to get.

 

[regurgitator]

-->>

Thanks for the info, I appreciate the help. I am still not totally sure what kind of routine and diet my girl should be on. Any ideas? She is eating clean and working out and jogging, but I am not sure exactly what her diet should consist of and to what degree she should be doing aerobic exercise..

 

[FitFossil]

I know how you ladies all hate when men post asking questions about their lady friends but I have to ask...

No, we really don't hate when men ask for legitimate advice on behalf of their lady friends (although she'd get more out of it if she joined us herself). What I (and a lot of others) can't stand is when a guy writes in saying "My girl won't exercise, hates going to the gym, eats a ton of crap, parties too much, and now her ass is getting fat. What (meaning some type of AS) can I give her to tone up and be more horny? (We get this type of question more than you'd think!)

As for her routine, you said "She has been following my routine(2 on 1 off-heavy weight) " Can you describe a typical "heavy" routine that she does? Like how many reps she goes for on her heavy sets. Does she train to failure? Does she do full body workouts, or splits? Seven months really isn't that long, but she should be seeing some progress in that amount of time. Give us more details on her weight workouts and we'll try to help.

Also, what type of cardio, how often, and how long? When does she do cardio and does she do it before or after weights? As an example, say she only works out in the morning. Then she should do weights first (after a little warmup) followed by cardio, not the other way around. If she can do cardio first thing in the AM on an empty stomach, and then do weights later in the day (after a few meals are in her) that's more ideal.

 

[regurgitator]

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what we have been doing was evening workouts and evening running on differant nights- but we just switched to morning running and evening workouts. This should be more effective. As far as her workout, she is doing heavy 12-10-8 sets(no more than 6 total sets per body part. I dont know if this will help her tone or if maybe she might be better with higher reps. She usually goes to failure, not always. We are now on a simple basic movement 3 days a week workout plan. Benches,squats,military presses- basic stuff. We now do upper body twice a week and legs once a week. Before we were doing a split routine- I am hoping this might work better. I am trying to get more sleep now as well. She works allot so our time is limited. Anyway, what do you think?