jaywooly
Guru
First off, my sister's stats:
19 years old
5'7"
about 140lbs
As of now she "works out" about 5 times a week. Her workout includes a walk on the treadmill for 15 minutes at the speed level of 3.6. Then she does an incline press (2 sets of 10 not adding weight). After that she does a pullup-type deal (2 sets of 10 not adding weight). Then she does a leg press (2 sets of 10 not adding weight). Lastly she does her crunchers (1 set of 20 straight, 1 set of 30 alternating right and left abs). This workout does NOT change, it is the same all 5 days.
I'm looking for help on diet more so then the workout. I'm not sure how much fat, caleries, carbs, protein, etc. she should be eating. Could you please suggest a whole day's or whole week's meal plan?
Also, I know she needs to do better cardio and a more rounded weight training program. If you'd like to suggest on this we'd be open to suggestions.
Finally, she is opposed to using steroids and stuff like Clen and ECA's. Could you suggest something here? Will creatine be beneficial for her?
Please, open and ready for advice. I'm just not experienced training women. Thanks in advance for any input!
Thanks again,
jay
19 years old
5'7"
about 140lbs
As of now she "works out" about 5 times a week. Her workout includes a walk on the treadmill for 15 minutes at the speed level of 3.6. Then she does an incline press (2 sets of 10 not adding weight). After that she does a pullup-type deal (2 sets of 10 not adding weight). Then she does a leg press (2 sets of 10 not adding weight). Lastly she does her crunchers (1 set of 20 straight, 1 set of 30 alternating right and left abs). This workout does NOT change, it is the same all 5 days.
I'm looking for help on diet more so then the workout. I'm not sure how much fat, caleries, carbs, protein, etc. she should be eating. Could you please suggest a whole day's or whole week's meal plan?
Also, I know she needs to do better cardio and a more rounded weight training program. If you'd like to suggest on this we'd be open to suggestions.
Finally, she is opposed to using steroids and stuff like Clen and ECA's. Could you suggest something here? Will creatine be beneficial for her?
Please, open and ready for advice. I'm just not experienced training women. Thanks in advance for any input!
Thanks again,
jay