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