- Joined
- Oct 28, 2008
- Messages
- 1,302
My gf is 25yrs, 5'3" currently 143lbs. In her youth she has played soccer for 12yrs and junior lifeguarding for 13yrs so has a very athletic background. Like most, outside of hs and straight into college she stopped training and her main focus was school full time and working. Over the years she has gained weight starting out at 125lbs when i met her at 18yrs old to today at 144lbs.
She has been training hard for the last 6mths on a routine i made up for her like this:
Monday: Legs/Abs
Cardio: 10 minutes to warm up legs
Squats: 2 warm up sets
2 working sets
Leg Press (toes at top of platform, working more hamstrings):
1 warm up set
2 working sets
Innie machine:
1 warm up set
2 working sets
Abs: Your Choice total of 6 sets
Cardio: 10 minutes to loosen up if needed
Tuesday: Cardio Only 45-60 Minutes
Wednesday: Back/Biceps
Narrow Grip Lat Pull downs:
2 warm up sets
2 working sets
Bent Over Dumbbell Rows:
1 warm up set
2 working sets
Seated Narrow Grip Row Machine:
1 warm up set then 2 working sets
Biceps: Standing Alternate Dumbbell Curls
1 warm up set
2 working sets
Cable Bar Curls:
1 warm up set
1 working set
Thursday: Cardio Only 45-60 Minutes
Friday: Chest/Shoulders/Triceps
Flat Dumbbell Press:
2 warm up set
2 working sets
Incline Bench Press:
1 warm up sets
2 working sets
Smith Machine Military Press:
2 warm up sets
2 working sets
Dumbbell Side Laterals:
1 warm up set
2 working sets
Seated Bent Over Dumbbell Laterals:
1 warm up set
2 working sets
Triceps: Rope Push Downs
1 warm up set
2 working sets
Saturday: Abs/Cardio
Abs: Your Choice total of 6 sets
Cardio 45-60 Minutes
Sunday: Cardio Only 45-60 Minutes
On the week day cardio only she does it first thing in the morning with 1iu of IP Yellow Tops shot IM. On weekend cardio she does it around 2pm after work so not on an empty stomach.
The routine above she has started about 3 weeks ago, training split she did for the last 5mths was less cardio and more high volume training but similar exercises. This new routine above gives her more cardio options and this style of training for her has her responding well in the gym. Her lifts especially in her legs has gone way up! Her upper body strength is climbing as well but her leg strength is climbing the quickest as i figured it would from her youth. She really does push herself in the gym with the weights and uses perfect form so i know none of that is an issue for her.
Her diet right now is pretty strict and has been like this for at least 2 months now:
6am: wake up fasted cardio or gym day protein drink of 1 scoop whey with 10g of glutamine. Non-fat yogurt maybe 4-6oz with Orgainc flax oats/granola.
7am: workout
8am: post workout, same shake as above with 2 rice cakes
noon: lunch usually a chicken or steak salad and avocodo
3pm: snack, almonds, yogurt, maybe a protein shake
7pm: dinner, 6oz of steak or chicken, veggies, salad
Right now she is only taking IP hgh Yellow Tops and no other supps besides vitamins, 2-3g of fish oil, multi-v, 1g vit-c.
I figured and tried to explain to her that her recent weight increase was most likely due to the hgh as i've read it causes most to retain some water. She is taking 2iu/ed right now and started this about 2 weeks ago. She takes 1iu first thing in the morning IM and 1iu before bed sub-q. When she started working hard dedicated 6mths ago her weight was about 136lbs, about 2 months ago grew to about 140lbs, now since starting the hgh is 144lbs. Weight is always taken when first waking up in the morning and have monitored the weight at least once every other week. Try to not let her get on the scale too much as you can see she's wondering WTF? I eat witht his strict diet, working my ass off in the gym with weights, fasted cardio, 6 months later i know weight almost 10 more lbs! She is very discouraged at this point and i really don't know what else to do for her?
To rule other factors out she is getting a full panel blood work done today and should have the results in a week or so with the doctor. I also had her check on there to check her thyroid levels, testosterone levels and estradiol levels to see what these hormones are doing.
Physical changes to me she does looks a bit harder to me and can feel her muscles harder then ever as well so something is working. I'm thinking just water retention from the hgh but if she's losing fat won't the scale still go down a bit? Obviously any woman who works her ass of 7 days a week in the gym and cardio, changing to a strict diet, does not want to see the scale go up!
Appreciate any pointers and advise. I'm sure the diet can use some work as well but best i could put together myself for her. Training seems to ge real well with her and if anything thought maybe the day after leg day could be a total day of rest/off with no cardio.
She has been training hard for the last 6mths on a routine i made up for her like this:
Monday: Legs/Abs
Cardio: 10 minutes to warm up legs
Squats: 2 warm up sets
2 working sets
Leg Press (toes at top of platform, working more hamstrings):
1 warm up set
2 working sets
Innie machine:
1 warm up set
2 working sets
Abs: Your Choice total of 6 sets
Cardio: 10 minutes to loosen up if needed
Tuesday: Cardio Only 45-60 Minutes
Wednesday: Back/Biceps
Narrow Grip Lat Pull downs:
2 warm up sets
2 working sets
Bent Over Dumbbell Rows:
1 warm up set
2 working sets
Seated Narrow Grip Row Machine:
1 warm up set then 2 working sets
Biceps: Standing Alternate Dumbbell Curls
1 warm up set
2 working sets
Cable Bar Curls:
1 warm up set
1 working set
Thursday: Cardio Only 45-60 Minutes
Friday: Chest/Shoulders/Triceps
Flat Dumbbell Press:
2 warm up set
2 working sets
Incline Bench Press:
1 warm up sets
2 working sets
Smith Machine Military Press:
2 warm up sets
2 working sets
Dumbbell Side Laterals:
1 warm up set
2 working sets
Seated Bent Over Dumbbell Laterals:
1 warm up set
2 working sets
Triceps: Rope Push Downs
1 warm up set
2 working sets
Saturday: Abs/Cardio
Abs: Your Choice total of 6 sets
Cardio 45-60 Minutes
Sunday: Cardio Only 45-60 Minutes
On the week day cardio only she does it first thing in the morning with 1iu of IP Yellow Tops shot IM. On weekend cardio she does it around 2pm after work so not on an empty stomach.
The routine above she has started about 3 weeks ago, training split she did for the last 5mths was less cardio and more high volume training but similar exercises. This new routine above gives her more cardio options and this style of training for her has her responding well in the gym. Her lifts especially in her legs has gone way up! Her upper body strength is climbing as well but her leg strength is climbing the quickest as i figured it would from her youth. She really does push herself in the gym with the weights and uses perfect form so i know none of that is an issue for her.
Her diet right now is pretty strict and has been like this for at least 2 months now:
6am: wake up fasted cardio or gym day protein drink of 1 scoop whey with 10g of glutamine. Non-fat yogurt maybe 4-6oz with Orgainc flax oats/granola.
7am: workout
8am: post workout, same shake as above with 2 rice cakes
noon: lunch usually a chicken or steak salad and avocodo
3pm: snack, almonds, yogurt, maybe a protein shake
7pm: dinner, 6oz of steak or chicken, veggies, salad
Right now she is only taking IP hgh Yellow Tops and no other supps besides vitamins, 2-3g of fish oil, multi-v, 1g vit-c.
I figured and tried to explain to her that her recent weight increase was most likely due to the hgh as i've read it causes most to retain some water. She is taking 2iu/ed right now and started this about 2 weeks ago. She takes 1iu first thing in the morning IM and 1iu before bed sub-q. When she started working hard dedicated 6mths ago her weight was about 136lbs, about 2 months ago grew to about 140lbs, now since starting the hgh is 144lbs. Weight is always taken when first waking up in the morning and have monitored the weight at least once every other week. Try to not let her get on the scale too much as you can see she's wondering WTF? I eat witht his strict diet, working my ass off in the gym with weights, fasted cardio, 6 months later i know weight almost 10 more lbs! She is very discouraged at this point and i really don't know what else to do for her?
To rule other factors out she is getting a full panel blood work done today and should have the results in a week or so with the doctor. I also had her check on there to check her thyroid levels, testosterone levels and estradiol levels to see what these hormones are doing.
Physical changes to me she does looks a bit harder to me and can feel her muscles harder then ever as well so something is working. I'm thinking just water retention from the hgh but if she's losing fat won't the scale still go down a bit? Obviously any woman who works her ass of 7 days a week in the gym and cardio, changing to a strict diet, does not want to see the scale go up!
Appreciate any pointers and advise. I'm sure the diet can use some work as well but best i could put together myself for her. Training seems to ge real well with her and if anything thought maybe the day after leg day could be a total day of rest/off with no cardio.