Help me help my wife!

Hey girls!

Sasha, I especially brought this here for you because all my bros at Meso say your the best.

Some of you ladies may know me as I mod at Meso and Triedia, as well as a few lesser boards.

Anyway, although I'm very knowledgeable about guys nutrition, training, and supplements; I am quite uneducated about what my wife should be doing.

I will give oyu some background on her. - She is 25, 5'5", and 130. She has a great figure, big breasts, small waist, but could lose some fat around her butt and thighs.

She is naturally very athletic, but she has never really lifted weights. I'm not inot pushing her, just supporting her.

Anyway, she eats pretty healthy, low GI carbs, etc. - but doesn't get near enough protein.

So this summer, she wants to work out with me and learn a little. AAS is out of the quesiton entirely for her - and even ECA is  too much. - I had her take just one tab once, and she shook like a leaf.

She really wants to just lead a healthy lifestyle, and eat right, exercise etc.

So here are my questions:

1) What kind of protein should I get her? -She like a carnation instant breakfastin the morning. I thought about adding some Soy or Whey or Casein protein, or the best combination for her. - That way it is a more balanced breakfast.

2) I will be running with her in the mornings. - She teaches kindergarden, and we'll get up early and run before summer school.

3) Does just an average BB type routine work for girls, as with guys? If not, please help there too.

Thanks girls!

You're the best!

AnimalMass
[email protected]

I use whey protien powder and whateven protien bars we have.....I just use the same stuff that my husband is. (I try for 1 to 1.5 grams of protien per pound of body weight) and eat lots of chicken, tuna, turkey, and lean steaks.  Yes....I feel women can do the same types of bbing routines as men.  The problem is (as I am sure you all ready know)....that the bf is going to come off of where ever it wants...lol.  Its sounds  to me that she has the same problem areas as I do.   I am trying very hard right now to lose about 3-5% bf and my waist keeps getting smaller and smaller, but my back side is taking forever.  I would just suggest a very clean diet low in carbs and high in protien, 45-60 min or cardio 5 days a weeks and weight trainging 4-5 days a week.  When doing lunges, squats and deadlifts......high reps with lower weight to help out the thighs and butt.  OH ...and I have never paid too much attention to the instant breakfast...but my guess would be that it is full of carbs, and she would be better off with 1 whole egg and 2 white in an omlete, or just scrambled up.  I have omletes with taco seasond ground turkey......yum, those are my favorite.  Then a couple of hours later I have a protien shake,,,,,then lunch.....then a protien shake or bar....then dinner....and then sometimes a snack, depending on how late I had dinner. Hope that helps some, and good luck to her!

Thanks for the reply! One thing I should have mentioned, when I said she doesn't get enough protein, is that she doesn't really like meat - that's why she doesn't get enough protein.

She really like chicken, but that's it and you can't eat that 6 times a day.

She likes tuna for lunch as well.

AnimalMass

I can understand not liking meat much, it took me a long time to get used to eating steak.  I have never really liked it much at all, but now its one of my favorite things to eat...hehe.  Maybe she should try ground turkey, I use it for a lot of things....meat balls, meat loaf, taco meat......make the chicken diffrent ways....dice it up, cook it with vegie (mushrooms, olives, tomatoes, peppers) Slow cook it with diffrent sauces over it.....marinate it, there are all kinds of marinates available at the grocery store.  You just have to use your imagination and come up with diffrent ways to cook it.   At our house we only eat a few diffrent things.....Steak, chicken, ground turkey and turkey breast, the ocasional roast, eggs, cheese, brocolli, brussel sprouts, green beans, tomatos, mushrooms, salad....those are the stapels of our diet, and we eat 5-7 times a day(but some of that is protien sups)...after a while, you just get used to it (oh, and I eat tuna...Nap hates it) and if you really want to look a certain way, you do what you have to, to get there.  But it does get old, and every once in a while we allow ourselves a treat, like pizza...YUM... or a cheeseburger.....ok, now I am hungary....lol.

Thanks again. I was really hoping to get several opinions though. I'll email Sasha and see what's up.

Anyway, from the looks of it, you are saying that there is very little difference at all between the way a girl should eat, train, and use supplements - than a guy?

And protein? - I have mass quanities of CFM Whey and Casein from proteinfactory, but what about soy for her? (Or any ohter protein?

AnimalMass

Animal Mass--  A few months ago, I went from 128 to 120 before my vacation to SB, FL.

The changes I made were:
1) Doing my cardio 5 days a week in the morning religiously   for 40 minutes (Then lift at night as usual - I lift so my reps are at about 10)
2)Always drink my water (and no fruit juices/diet soda/iced tea)
3)Cut out the shakes/powerbars all together

Personally, I try to eat food that is not processed and all natural.  My regualr schedule incluse 5 meals a day and no carbs after 6 pm unless it is a vegatable.  

7 am I have the egg whites for breakfest with an apple,
10:30 snack
1:00 Lunch (salad w/chicken)
4:00 snack
7 Dinner

Try the "Spicy chicken patties" from Boca, they are really good.  The cardio in the AM and the 8 bottles of water will really slim her down!
Good Luck!

Animal...basically a female can use the same diet & training principles as a guy...so what you know for yourself, you can apply to her.

That carnation breakfast is full of sugar and is crap! Much better to stick w/ a whey protein w/ some flax seed oil or cream & strawberries.

She'll get enough protein from tuna, chicken, eggs & protein shakes, she doesn't need to eat beef. I'd stick w/ whey or casein and avoid the soy.

Keep her on slow burning carbs such as sweet potatoes, oats, brown rice, apples, peaches, berries, grapefruit and green veggies....avoid high sugar/gi foods such as carrots, potatoes, corn, peas, bananas, etc.

Make sure she's getting EFA's...natty p/b, flax seed oil, e/v olive oil, safflower, etc.

If she's new to lifting w8's, stick w/ compound movements and a 12-15 rep range until she learns the movements. Some beginners do well w/ 3 full body w/o a week....1 set per b/p...or you can split upper & lower. Once she's accustomed to w/o you can lower the rep range and introduce a split.

Thanks girls! - Keep that info coming!

AnimalMass