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too much muscle - Apr. 16 2008 13:37:50
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gt4
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Hello..
Perhaps I might be able to get some advice here.
I have a friend who's working as a personal trainer but her own figire isnt as she would like to have it...5'4 in height, 11 stone, quite thick set and for the slim, athletic look she's been trying to attain...doesnt cut it.
Her legs are overly thick and muscular as is her back.
Ive suggested she reduces her protein intake and increase the rep's.
Approx Set breakdown..
(already warm)
1-15
2-15
3-20
4-20
5- failure.
She also has been fed the CORE,CORE,CORE approach, so has neglected on directly focsing on her abbs, as she's been doing CORE instead!
What appraoch would you think is best to reduce her over all muscle and fat ratio...tricky one?
She's alos very prone to low blood sugar and increased protein helped stablise her insulin.
Thanks
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RE: too much muscle - Apr. 16 2008 16:34:55
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kitty
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Is she carrying excess body fat?
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RE: too much muscle - Apr. 16 2008 17:21:34
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gt4
Posts: 108
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yes...
however...she's over developed her legs and back and generally has a heavy set frame.
Even if she got to 15%, she'd look overly muscular.
Im considering on taking her on as my next project so to speak, but would appreciate suggestions from as many diff directions before we execute a plan.
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RE: too much muscle - Apr. 16 2008 17:29:21
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Medusa
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I'd have said more cardio and much less weights should leave her with less body fat and less muscle
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RE: too much muscle - Apr. 16 2008 17:35:40
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gt4
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Thats already a given approach that she's "going to be" doing..however.
I know this is almost unheard of...but I need her to go catabolic for a while. The Muscles have to scavenge at eachother for a while to get them smaller.....nearly 5'4 and 70kg.....Ideal weight is circa 47kg....theres no way she's holding 20+kg of fat.
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RE: too much muscle - Apr. 16 2008 17:42:40
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Medusa
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ideal weights dont necessarily apply to those who strength train, 47kg seems a little on the light side for her height.
Catabolic just means breaking down tissue so obviously that will need to happen if she's to loose muscle.
Generaly the body will hold onto the amount of muscle tissue that it needs to do the work required, so if she drops the resistance training she'll drop the muscle.
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RE: too much muscle - Apr. 20 2008 10:47:36
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Elsa
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47 kg??? what type of bodyfigure is she looking for? Skinny? I'm the about the same height and 68 kg. I'm also looking to drop some weight but if I dropped that much, I'd be all skin and bones left and not much else. What are you basing your goalsettings on?
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RE: too much muscle - Apr. 20 2008 14:14:16
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gt4
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ok...mistake on height... 5'1
Her current weight is 66kg...
The desired look is that of a swim wear model....so thin.
Obviously cant reeeely go on weight alone...ultimately, shape is main goal.
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RE: too much muscle - Apr. 21 2008 14:09:21
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gingernut
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This sounds like me a few years ago. I am 5'4" and got up to 11st 6lbs. I was around 20-25% BF, solid - lifting heavy weights but looked very 'butch'. I was eating and drinking quite a lot and was a size 16 top, 14 bottoms and this was all despite 40 mins cycling everyday to work and back for my cardio.
By using diet and exercise correctly I lost weight and at one point was down to an 8 jean, 10 top BF% around 12. What did I do? I cut the drink and excess kcals. Ate clean - around 1800kcals a day. Med protein/low fat/med carbs and cut out alcohol. I lifted 3-4 times a week still using compound movements and indeed towards the end actually lifted heavier, for less reps to maintain muscle&metabolism. For cardio I simply aimed for 30 mins 4-6 days a week in the morning and increased this to 45 mins or 1hr on non-lifting days as the weight dropped off. I acheived a fantastic feminine, athletic figure and was still lifting heavy. I have tried lifting light for many reps, turning up the cardio etc but I believe decent weights with the right diet work everytime.
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RE: too much muscle - Apr. 21 2008 15:22:42
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kitty
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Hey up ginge, been ages since we saw you  . Hope you're well.
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RE: too much muscle - Apr. 21 2008 17:21:22
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gingernut
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Hello again,
Yes I went really downhill. Ended up checking myself into rehab and seemed to have turned myself around. Been 6 weeks now. Started running while I was away and they had a mini gym available - so starting to get fit again. Had lost an awful lot of muscle and strength. I have entered a fun run for May and feeling rather good now.
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RE: too much muscle - Apr. 21 2008 18:04:20
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kitty
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Sorry to hear that, glad you're feeling better. Hope to see you around a bit more. Got a few more female members going for competitions this year.
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