need to help a girl out

[waderow]

I have a friend who is trying to get fit.

She is not in bad shape, but could lose 10% BF and at the same time wants to tone muscle.

She had a "trainer" help her, and I think she was given bad advice about WO routine and diet.

This girls diet is the shits.

She was told to lift 3 sets of 12 reps per body part and will work something like chest, shoulders and back on one day, and legs abs, and arms on another.

I can build muscle and cut. No problem I can kick her ass into shape, but I have no idea about muscle tone and exercises the would pertain to women. I am sure she doesnt want to bulk up....

First i want to get her diet sorted out. I put her at a BMR of 1495 cals, and activity adjustment should put her around 2000 cals for maintenance. (her meals yesterday totaled 1000cals 90% carbs and fat)

I want to get her into a 45% protein, 40% carbs, 15% fat diet. Sound okay?

Should I start her around that 2000 cals? I think she will hate me, as I think she will pack on weight for a month. Perhaps i should slowly take her into it.
Start around 1000 and add 300 per week over the next three weeks?

Going to get her on a better WO routine, but really need input from you ladies. She wants figure and endurance. Not mass, however a good muscle base never hurt anyone :)

I am under the impression she should be doing 5 sets of 20 per B.P. But i know very little about toning protocols.

Thanks in advance for any advice!

Wade

CC: Nexus

[natenator]

I say start her at 1500 calories. Seems to be the range for most girls I see dieting for fitness shows and such. I know nothing about diets for women either except to do what I think works for men but just less.

I personally think you should get her on keto.

And there is no such thing as toning. Tone comes from the reduction of bodyfat.

[#8]

FC would be a good person to ask

[O-Train]

I'm going to be blunt. Toning is BS. Chances are if you put her on the best bulking program possible she wouldn't get all that big. Also its not like it happens overnight. Woman can train just like men can.

[waderow]

I'm going to be blunt. Toning is BS. Chances are if you put her on the best bulking program possible she wouldn't get all that big. Also its not like it happens overnight. Woman can train just like men can.

i dont think i should have her lifting heavy for low reps bro. she is going for endurance and an overall slimmer figure. a bulking program I am sure isnt the answer.
however i agree about toning. what i meant i suppose, is high rep work for fat loss and muscle tone improvement

[Felinecougar]

LOL FC is not an expert...I know what works for me and it's not a science really.

Cardio in the morning for 45 min on an empty stomach or near empty. Often I would do a cardio type class..spinning or step instead of walking on the tread mill or EFX. I would have to eat egg whites and then did the cardio because the empty stomach thing was hell with my blood sugars. I did cardio again for only 20 min after my weight training at night.

Eat a meal every 3 hours..some women bloat from carbs yet if you take them away totally IMO they crash and crave them more. It's the quantity of carbs that women eat that is wrong and what they eat with them. Low GI carbs..oatmeal..brown rice and brown rice pasta, sweet potato ,small red skin potatos. I even ate small whole wheat flax tortillias and some ww english muffins. She should have them with every meal at first to see how her body reacts to lower qts.

I'm sensitive to fats in my diet.so it was rare that I had any. Sometimes a tsp of peanut butter with a 1/2 WW english muffin before my work outs.

Lots of veggies...I think fiberous veggies should be a freebie imo. Asparagus , broccoli , spinach, cauliflower, cucumber etc. Nightly I would eat a huge family size salad myself...it kept me full after my work outs and the veggies kept the water down. I also would have a shake made with skim but later switched them to water and ice before contests.

Calculate the calories...I would weight everything that went into my mouth..writing it down on a chart in a small note book. Others take notes about their training..I did my diet tsp by tsp.

When I found a food I loved I'd eat it alot for a bit then move to another. Spagetti squash was one of them. Turnip was another. Turnip is low in calories and can be smashed into sweet potato to double the quantity but not the calories. I love to cook so being a chef even while dieting was a wonderful skill.

speaking of...we need to get our recipe section going again.

I trained higher reps...in the 12-14 range..4 sets..3 exercises per body part at least. Shoulders I do 5. Chest i do 5. They are my best.

Train with only 30-40 second rests between sets. Everyonce in a while tosss in a drop sets.

Cut dairy and fruit if she is sensitive to it. I would eat green grapes after work outs to get some sugars with my whey at 11 pm. (i use to train at 9 pm)

Calories... if she is training hard and doing higher intensity work outs then the 1500 calorie range may be to low. Start around 1800 so she does not get discouraged day one from the hunger pains...lower it if the weight does not come off each week..Right before Nationals I was eating 2000 calories a day! I was not taking any clen but was taking ECA.

An example would be.

9 am...cardo and egg whites

10:00 am Oats with oat bran
Whey stirred in and 1/2 cup of skim (part of the skim is in coffee to)

1 pm Egg whites with veggies in an omlet and some left over ww pasta tossed into it..called a fritata.

or a can of salmon with green onions, dill and egg whites grilled on an English muffin

or chicken or Tuna on a salad with a 1/2 cup of rice and salsa stirred in. Rice and salsa is yummy.

4 pm..something like above again only less carbs or none.

6-7 pm..grilled or bbqd fish or chicken or sometimes lean flank steaik
1 cup of rice or small sweet potato or brown rice pasta
Tons of veggies...

8:15..small snack before a work out...whey and 1/2 yogurt..etc

11 pm..whey shakes made with skim or water and a salad. If my calories were low that day I might have a bowl of oat bran..it's very filling and low in calories.

I don't mind helping...She can add me on facebook too if she doesn't want to come here..I'll support her on her way to leaness.

[waderow]

deadly! thanks FC. Will go through this with her and prob me or her will get back to you :)

[HardtoHandle]

Yup...everything FC said!

Woman to train are no different than men. I train just like them....

Though 1500 is too low to start with; probably have to jump start her metabolism first than go from there.
Every girl is different and its trial and error.


I personally wouldn't have her start taking anything like clen or anything else to get her going till she can do it on her own with proper food and training.

I'm on 2000 calories a day and I've been dieting for two months already.

FC is sensitive to fat...I'm sensitive to carbs. So...ya just might have to play around with the foods.

Good luck and keep us posted

[waderow]

Yup...everything FC said!

Woman to train are no different than men. I train just like them....

Though 1500 is too low to start with; probably have to jump start her metabolism first than go from there.
Every girl is different and its trial and error.


I personally wouldn't have her start taking anything like clen or anything else to get her going till she can do it on her own with proper food and training.

I'm on 2000 calories a day and I've been dieting for two months already.

FC is sensitive to fat...I'm sensitive to carbs. So...ya just might have to play around with the foods.

Good luck and keep us posted


Thanks for the reply. I am going to get her diet smartened for sure.

[countrychic]

FC gave great advice.

I agree with Ohurley......women can train just like a man. I find it funny when women say they bulk up from lifting heavy. It all boils down to diet.