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Old 10-19-2003, 08:40 PM
jaxx1117 jaxx1117 is offline
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Default please help

I am trying to help my fiance to get into shape as I am myself trying. She is having difficulty losing weight. She is 199lbs and want to be about 140 or 150. Can someone tell me what I need to do for this she is 25 years old 5-10 199lbs and 32%BF.
This is her workout and meals. It has been two weeks and she only lost 1% of bf and no weight. she rotates upper body twice a week than legs twice a week the next. She does HIIT cardio and abs on non workout days tues, thurs, and sat. then she does 30 cardio on workout days.

MON & FRI
Incline chest press 12,10,8,6
Flat bench 12,12
Lat pulldown12,10,8,6
Seated row12,12
Seated shoulder press12,10,8,6
Upright rows12,12
Dumbbell curls12,10,8,6
Barbell curls12,12
Triceps pushdowns 12,10,8,6

WED
Leg extentions 12,10,8,6
Leg presses12,12
Lunges 12,10,8,6
Lying leg curls 12,12
Seated calf raise 12,12
Standing calf raise 4 sets to fail


Her meals are like this….

Wake up at 8pm
30 cardio.
9:00 PMMyoplex LITE MRP 25 prot. 20 carbs

11:30 PM 1 can tuna, 1 slice whole weat bread

2:30 AM 2 pieces of cod 40 protein 0 carbs. 180 cal.
1 slice whole weat bread 3 prot. 14 carbs 90 cal

5:30 AM 1 can tuna cott. Cheeses, 45 prot, 5 carbs 210 cal.

8:00 AM 1 myoplex lite prot. Bar 20 prot. 20 carbs. 190 cal.

8:30 AM workout.

9:30 AM Post workout myoplex MRP

11:00 AM sleep
  #2  
Old 10-19-2003, 08:53 PM
IronKnuckle IronKnuckle is offline
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Default Re: please help

get rid of the circut training and get her on a split. She's new, but the circut training ain't workin'.

She must squat!

I would break it up into:
Mon-back/arms/shoulders
Wed-legs/abs
fri-Chest/tri

Make the workouts more intense! What is she doing for cardio?? GET HER ON A HIIT PROGRAM!

As far as diet, I would read the nutrition section.
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  #3  
Old 10-19-2003, 10:38 PM
TheFreightTrain TheFreightTrain is offline
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Default Re: please help

[ QUOTE ]
She is 199lbs and want to be about 140 or 150.

[/ QUOTE ]

Tell her not to worry so much about her weight. It's the bodyfat percentage she is trying to tackle here. When trying to get into shape, weight shouldn't matter. Weight only matters in sports such as wrestling, boxing, and so on. Or even other sports where weight gives you an advantage. If she is a dancer or something then I would see the need to lower the weight maybe, but...I don't know whether she is or not. But you get my point. The bodyfat percentage is what she is trying to tackle, from what I have read here so far.
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Old 10-19-2003, 11:11 PM
Patyal68 Patyal68 is offline
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Default Re: please help

[ QUOTE ]
I am trying to help my fiance to get into shape as I am myself trying. She is having difficulty losing weight. She is 199lbs and want to be about 140 or 150. Can someone tell me what I need to do for this she is 25 years old 5-10 199lbs and 32%BF. <font color="green"> Suggest her to sign in abc so that she creates her own journal and post her own diets. That will help her to keep track on her progress. She also needs to do a loooot of reading of the articles here. </font>

This is her workout and meals. It has been two weeks and she only lost 1% of bf and no weight. she rotates upper body twice a week than legs twice a week the next. She does HIIT cardio and abs on non workout days tues, thurs, and sat. then she does 30 cardio on workout days.
<font color="green"> Considering the fact that she's been already working out, I suggest for her to follow this program:
12 weeks fat burning - the workout </font>
the diet

Her meals are like this&amp;#8230;.

Wake up at 8pm
30 cardio. <font color="green"> Is she working out on an empty stomach?? [img]/forum/images/graemlins/shocked.gif[/img] Rule # 1: Never workout on an empty stomach. Since she's doing cardio, she needs to get at least a protein shake with EFA oils and work out 1 hour afterwards. I personally have been adding 1 cup of coffee to accelerate my heart-beat a little bit. She might want to consider that after a couple of weeks. </font>

9:00 PMMyoplex LITE MRP 25 prot. 20 carbs
<font color="green">Don't know how good or bad this protein is, but in my opinion it has too many carbs. I recommend to change to Optimum Nutrition, 1 scoop = 22g prot, with only 3g carbs. Since this is her Post workout meal for cardio, she needs to add complex carbs like oatmeal.
She also needs a multivitamin/multimineral, Vitamin C
</font>

11:30 PM 1 can tuna, 1 slice whole weat bread
<font color="green"> Replace the bread with a sweet potato. Add greens and EFA oils here. </font>


2:30 AM 2 pieces of cod 40 protein 0 carbs. 180 cl.
1 slice whole weat bread 3 prot. 14 carbs 90 cal
<font color="green"> Get off the bread. Replace with greens like brocolli/beans. Add leafy greens too and EFA oils </font>

5:30 AM 1 can tuna cott. Cheeses, 45 prot, 5 carbs 210 cal.
<font color="green"> Same as above, greens and EFA oils </font>

8:00 AM 1 myoplex lite prot. Bar 20 prot. 20 carbs. 190 cal.
<font color="green"> Get ridd off the protein bar. Bars usually have fructose and sugars. She doesn't need that. Better replace with a source of protein like chicken breast/lean meat/fish and add greens and EFA oils </font>

8:30 AM workout.

9:30 AM Post workout myoplex MRP
<font color="green">Again, not sure about this myoplex thing. She needs a protein shake with Maltodextrin, Dextrose and L-glutamine. She needs to prepare it and drink it according to the Window of Opportunity This post workout meal is different to the one after the cardio, so don't get confused.</font>

11:00 AM sleep
<font color="green"> She needs a pre-bed meal. Fat free cottage cheese, leafy greens and EFA oils are a good choice. </font>


[/ QUOTE ]

<font color="green"> Some additional comments:
- She needs to read the articles I linked.
- She's missing a lot of greens.
- How much water is she drinking? She needs at least 2 tall glasses of water (about 20oz) with each meal, plus twice that before, during and after working out.
- She needs to plan a revised meal and post it in a journal for better track.
- Some of us keep our journals here. She/you might want to check the different journals in the Online journal or the HYPERplasia Challenge sections, for more reference and ideas. I can recommend Tuf's journal, she was on a cut and now is bulking but keeps very good track of her diet. I also keep mine and have been trackin my meals for the last 7 weeks, there's a link in my signature.
- About the cardio, choose HIIT over conventional cardio. Check the journals for some examples.
- She needs to add EFA oils in her diet (Omega 3, 6 &amp; 9). These are good fats and promote fat burning.
- Does she sleep during the day and work at night? I'm curious because you posted 8:00 pm wake up and 11:00 am sleep [img]/forum/images/graemlins/confused.gif[/img]
</font>
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