a bit of advice please?

hi all,

okay this is going to be a longish post as i want to list all the details.i have put together a training and diet program for my girlfriend and would like to check if i am on the right track.

her stats:24yrs,21-22%bf,136lbs,167cm height.

she has trained before but has been overseas on holiday where she went from 18% to 25%bf in 3 months:(heathrow injection:)

her training has been of and on,but before she left her diet was very clean.now??????????

okay i will start with diet:
meal 1 - post workout 7.00am
mrp 20g protein 25g carbs

meal 2 - 8.30 am
1/2 can tuna or cottage cheese 200ml 20g protein
1/2 cup oats (50g) 26g carbs 5g pro 3g fat
olive oil 1 x tbls 15g fat(in tuna)
apple 20g carbs?

meal 3 - 11.00 am
pure protein 20g pro
1x tbls flax 15g fat
1/2 cup oats 26g carbs 5g pro 3g fat

meal 4 - 13.30
100g chicken breast 25g pro
salad and olive oil 15g fat
sweet potatoe 20g carbs

meal 5 - 16.00
pure protein shake 20g
1x tbls flax 15g fat
salad
1/2 cup wild rice 26g carbs

meal 6 - 19.00
100g grilled fish 25g pro
steamed veges

snacks
1 x tbls peanut butter probably 2 - 3 day (not sure on calories)
protein - 140g - 560cal
carbs - 143g - 572 cal
fats - 70g - 630 cal
total calories - 1762 + peanut butter snacks (guess at around 300cal)


workout:
monday legs
squats 3 x 8-10
leg ext 2 x 8-10
stiff leg deadlifts 3 x 8-10
standing calve raises 3 x 8-10
cardio 30 min
stretch

tuesday
cardio 40min
abs

wendsday back and biceps
pulldowns 3 x 8-10
one arm rows 2-3 x 8-10
hyperextensions 2 x 15
barbell curls 3 x 8-10
cardio 30 min

thursday
cardio 40 min

friday chest shoulders and triceps
bench press 3 x 8-10
incline flyes 2 x 8-10
side raise 3 x 8-10
rope extensions 3 x 8-10
cardio 30min

saterday and sunday off

we get 8-9 hours sleep a night minunum.drink 4l water daily.
she is currently taking eca and clen 2 weks on 2 weeks off.
problems she is encountering is with her metabolism hyper she cannot stop eating,sticking to her diet is very difficult and i have tried increasing her calories to as much as 2500cal per day and that doesnt help.

we train together first thing in the a.m as its the only time we can,weights first cardio second.

her goals are to reach 16%bf and i am sure she can but she is incredibly impatient(arent we all)

well what do you think and are there any suggestions you can give me to a. curb her appetite
b. increase her results etc

thank you

thanks octapussy,

she has just completed her first 2 week run of clen and starting her eca now.so far she has been on diet for about 4-5 weeks and has come down from around 25-26% bf to 21%bf.

thanks for the reply

thanks all,

this is getting diffecult:)okay i will drop the isolation excersises and kick up the compounds.as for carbs i will reduce them further,but should i increase the protein to keep calories up?(this is making me revaluate how many carbs i am taking in to diet:))i will throw in a rest day thursday.yes she does have a cheat meal once a week(more like 4 times at the moment:))

thanks again:)

hi steel girl,

thanks, yes her goal is to lose bf but to shape her body as well.

just to keep you updated she is now down to 20%bf:)

cheers

thanks steel girl,

i have changed her program to more compound base incorporating deadlifts and squats etc and have chucked the isolations out the window for now:)she hates me now because she now knows what a hard squat workout feels like and the pleasant day after stiffness[}:)]

thanks

Ill give my 2c

meal 1 - post workout 7.00am
mrp 20g protein 25g carbs
Add in 20g protein from a whey shake before the workout - good idea for fat burning and good performance


meal 2 - 8.30 am
1/2 can tuna or cottage cheese 200ml 20g protein
1/2 cup oats (50g) 26g carbs 5g pro 3g fat
olive oil 1 x tbls 15g fat(in tuna)
apple 20g carbs?
blugh for breakfast - have you tried protein pancakes - mix egg whites (with 1 egg yolk) with 25g protein and a little water (experiment for consistency) throwin in oatmeal (i use 25g) and cook in a smidge of oil - tasty and nutritious and as a breakfast it doent feel like diet food.

In your plan - go for tuna in brine not oil, and how do oats have fat?
Also I as your not veggy for your protein count only include pure protein sources like meat and fish - not veg sources. That way you will definitely get your 1.5g per lb in

meal 3 - 11.00 am
pure protein 20g pro
1/2 cup oats 26g carbs 5g pro 3g fat
Ive didtched the flax - not needed here

meal 4 - 13.30
100g chicken breast 25g pro
salad and olive oil 15g fat
sweet potatoe 20g carbs
I like this meal - easy on the oil, allow a fat free dressing if she like em too - wont hurt! massive salad!

meal 5 - 16.00
pure protein shake 20g
1x tbls flax 15g fat
salad
1/2 cup wild rice 26g carbs

meal 6 - 19.00
100g grilled fish 25g pro
steamed veges


Ive ditched the snacks - also consider replacing the protein shake meals with solid meals along the lines of those already being used, chicken and rice is a nicer and better choice for the dieting trainer than protein shake and rice. Also a lot of solid food will stop it feeling like a diet which makes it easier, and for me makes me feel more energised and healthier than a shake reliant diet for the same or more calories.

Dont forget that cardio is important - my opinion is at least 30mins 6 days a week, if you can apart from weights but if that is not possible then after the weights workout is the best second choice!

Hope that helps

big les

truley thanks all for taking the time and effort on this post,right now i will print and take it to her.alot has been cleared up.

she is a bit stagnant on weight loss at the moment but bf is dropping though.a bit of a dip in weight on the scale i think is a motivating factor for a girl though:)

she does have fantastic genetics,full muscle bellies,low calves that build easily and a brilliant shoulder to waist ratio and she seems to put on muscle very easily everywhere and in proportion,probably the reason for no weight loss so far.she holds fat very much like a man in the tummy and evenly spread throughout her frame so she holds it really well.what concerns her is the bellie:)but i am sure thats going to be the hardest and last to go.

once again a big thank you.

cheers

Just been reading through all the replies and as I'm quite new to this, a few things have slightly confused me! Can I ask what is involved in the 5x5 powerlifting routine? I imagine it involves bench press, squats, deadlifts etc. This sounds quite interesting as I'm looking for a bit of variety in my training just now (I think my body's getting a bit bored!). Any advice much appreciated!