24 Hot and ready

My girlfried is 24 and she is 5'8 146 and has medium build with a lot of natural muscle. She is ready to start training. She wants to get down to 130 and work on a lean cut body. She will not be using any supplements. She has lifted before and trained as a college SB player but hasn't lifted in a year. Can anybody help us with a general meal plan and workout schedule? How many calories should she take in? Can you give us an example of a one day meal plan and we can take it from there. Also, should she do a split training to start or two body parts at a time? How much cardio to start? Thanks any help is apprecaited. I post some before and after pics in 6 weeks. IT WILL be worth it. She already looks amazing. Thanks,!!!!

IrishByBlood said:

My girlfried is 24 and she is 5'8 146 and has medium build with a lot of natural muscle. She is ready to start training. She wants to get down to 130 and work on a lean cut body. She will not be using any supplements. She has lifted before and trained as a college SB player but hasn't lifted in a year. Can anybody help us with a general meal plan and workout schedule? How many calories should she take in? Can you give us an example of a one day meal plan and we can take it from there. Also, should she do a split training to start or two body parts at a time? How much cardio to start? Thanks any help is apprecaited. I post some before and after pics in 6 weeks. IT WILL be worth it. She already looks amazing. Thanks,!!!!

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Hey bro, I just wanted to bump this thread up for ya so you know were here and just waiting for one of the females to see it and reply with some solid female advice! My apologies as weekends are a tad slow here, but im sure you'll get some solid advice today!!!

Good to see you around buddy, you should have your girlfriend sign up and post in the female section, jenn and silk would love to have another girl or two on here!!!

Silk's at work. She just started her diet. It's a little hardcore and I have to check with Jenn, but if it's cool with them I'll post it. It's pretty solid, but strict. As for training, how does she like to train?? Silk trains each bodypart other than legs twice for each one time I train them. We just adjusted our split. Is she going for a Bikini type body or a Figure type body?

Currently we just switched to
1. Chest and abs
2. Back and calves
3. Quads and glutes
4. Rest
5. Shoulders and Hams
6. Biceps and triceps
7. Rest
This split takes me 11 days due to my recovery ability and work.
Silk is doing 2500 calories a day, but she is 5'6 and 153lbs and VERY muscular and strong.

I would say Bikini type, she had back surgery when she was 19 so we have to be carefull with that part. I'm not going to let her get under a squat bar. She does respond well to weights. She is one of those rare women if she chose to pack it on she could. Has a lot mass for someone who doesn't work out. She decided two weeks ago to loose some weight and lost 8 lbs in two weeks just cutting back on eating. But she does exercise when she is coaching SB. I'm just not sure what her calorie intake should be if she is training, and what type foods for her to eat. I take Whey protien shakes and egg whites are those good for her or should we cut them back due to calories?

Sorry for my late reply. First major place to start is to guesstimate or if you know off hand where her calories are at now. You've got to have a starting point. As far as training goes, you should definitely work around her injury, there are many things that you can do besides squats for legs, I do not squat at all anymore. Has she been training at all now? If so, how often, weight training, cardio? If you can answer these questions for me I would be more than happy to help.

She worked a 8 week boot camp year ago and then has lifted a few times since but not much. She does have a college background in weight training Her calories are probably 1600-1800 daily. She has ability to cut back and go as low as 1200 but prolly has been as high as 2500 she basically has done any weight training in a year and cardio was coaching softball for 3 hrs a day pitching bp. Today we worked her back and bis with 30 min cardio. She hit it fine. As I said she has great genetics. Uncle was Y.A. tittle some may know some may not but she has great muscle mass in back and legs

Btw. Jenn really admire your dedication and the work you have put in. You have built an amazing body!! Thanks for the help. Good luck to !!

Thanks! Ok well generally speaking most people take in more calories than they realize, if you wrote down everything you ate and I mean everything daily you may be shocked. 1200 calories is pretty darn low and not necessary imo. It is better to start higher and adjust. As far as cardio the same rule would apply meaning start lower so that you can go higher if need be. I am a believer in doing less to start always so you have something to play with. I would start her with an 1800 calorie diet to start with of all clean food and then adjust from there depending on her weight loss. I generally would shave 500 calories off right off the top but without know exactly where she started it makes it difficult. If she is able to I would recommend 4 days weight training followed by 30 mins cardio on those days. Foods to avoid are sugar of any kind, dairy, sodas, red meat. I would recommend eat would be oatmeal or whole grain bread/bagel, sweet potatos, potatos, whole grain pasta, tuna, turkey breast, chicken breast, tilapia, egg whites, whey protein powder, plain rice cakes that's off the top of my head. You have got to keep track of the calories and weigh yourself weekly in order to know what needs to be adjusted, ie cardio, training, food. Here would be a good split, exercise around injuries of course.




Day One Monday

Back
Calves
30 mins cardio

Day Two Tuesday

Chest/Triceps
Abs
30 mins cardio

Rest day off from gym


Day Three Thursday

Legs
Calves
30 mins cardio


Day Four Friday

Shoulders/Biceps
30 mins cardio

Rest Day Off From Gym Saturday
Rest Day Off From Gym Sunday

This also could be adjusted as she goes along, just a guideline.

IrishByBlood said:

She worked a 8 week boot camp year ago and then has lifted a few times since but not much. She does have a college background in weight training Her calories are probably 1600-1800 daily. She has ability to cut back and go as low as 1200 but prolly has been as high as 2500 she basically has done any weight training in a year and cardio was coaching softball for 3 hrs a day pitching bp. Today we worked her back and bis with 30 min cardio. She hit it fine. As I said she has great genetics. Uncle was Y.A. tittle some may know some may not but she has great muscle mass in back and legs

Btw. Jenn really admire your dedication and the work you have put in. You have built an amazing body!! Thanks for the help. Good luck to !!

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thanks Jenn, thats awesome info. One last question, she loves fruit. She usually eats it with lunch and sometimes at night. I know it has a lot of sugar but is it ok? we have started her workout and pretty much on the training split you have given. we will keep you posted. Again thanks.

IrishByBlood said:

thanks Jenn, thats awesome info. One last question, she loves fruit. She usually eats it with lunch and sometimes at night. I know it has a lot of sugar but is it ok? we have started her workout and pretty much on the training split you have given. we will keep you posted. Again thanks.

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Fruit at lunch is ok, stay away from it at night though. Did you come up with a diet plan for her, if you want to post it I would be happy to take a look and help.

Oh yes I do believe I forgot too say veges in my previous post in regards to her food choices. Dont forget those!