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Female Nutrition Help...

JLizzle

Banned
Joined
Jul 10, 2012
Messages
227
Hey Guys and Girls....

My gf has been training a few years but just like cardio and TRX.

6weeks ago i got her into weights and she now trains weights 4 times a week and does a High Intensity Cardio Class once a week at the gym, she's great at legs, pushes her self silly"

Now..
She's 5ft 9 and 61kg, legs are very firm, not much fat...its just her belly area mainly...if she can add muscle and tone up then great...however her main priority is to tone up first.

She works a desk job during the week.

This is what i have her on atm even though i've told her i love her how she is, she's determined so im asking you guys for some help.
Meal 1 she also has MultiVitamin, 5mg Yohimbine and 1g Vit C


Meal 1 – 3 Whole Egg Omlette with Peppers cooked with a little coconut oil
Meal 2 – 1 Tin Tuna, Salad, 1tbsp Olive Oil, Seasoning Balsamic Vinegar
Meal 3 – 150g Chicken Breast, 40g Whole Grain Rice,salad, seasoning, balsamic vinegar, 20g Almonds(60-90mins pre gym)
Meal 4 – PWO AFTER GYM – 2 Scoops Whey Protein, 1 Banana.
Meal 5 – 150g Steak Mince, 40g wholegrain rice, peppers,veg,10g walnuts

Are carbs and fats all wrong?

Roughly = 150g Protein, 100g carbs, 65g fats
 
Last edited:
Looks pretty good. I'm sure some of the guys here will suggest some minor tweaks, but she should make nice progress with the plan as you designed. I would suggest a whole body routine vs a split. I have a few woman on a 3-day full body routines and they respond very well. I include all the major compound lifts (squat, bench, overhead press, and deadlifts) and a add a few other exercises around these. The key is that every muscle is worked three times per week. This is not too much volume for most woman as they typically can't train with the same intensity as men -- THERE ARE OBVIOUSLY SOME EXEPTIONS.
 
Thanks.

I have her on upper lower split atm as she does like tue,wed,fri,sat weights...

She has a child too so has to fit it in with looking after her son
 
What kind of cardio she does?

Have her running outside first thing in the morning. Just 20 minutes. Works better than gym equipment.

And she should eat more fruits and veggies. Not leafy salad, but other veggies.

2iu of HGH probably wouldn't hurt either.
 
Im just reading shelbys macronutrient book and these are guidelines..

**broken link removed**

So this is what i've come up with...

Monday – Cardio Day (Body Attack Or 45mins cardio) – LOW CARB DAY
Tuesday – Lower Body – HIGH CARB DAY
Wednesday – Upper Body – LOW CARB DAY
Thursday – Day Off – LOW CARB DAY
Fri – Lower Body – HIGH CARB DAY
Sat – Upper Body + 15mins Interval Sprints– LOW CARB DAY (Cheat Meal last meal)
Sun – Day Off – LOW CARB DAY

Think the calories are gonna work out low still though!
 
I have been looking for the same kind of information for my gf for a little while too. Is it bad to have a girl train the same 4 day split as I do, as far as volume and such?
 
She won't be taking any AAS or PEDS...hard enough convincing her to take a vitamin supplement. lol.

Designed something thats easy for her to follow with foods she likes....let me know what you all think...

HIGH DAY DIET – 1g Carbs, 0.75g Protein, Trace Fats (Direct Macros) = 135g carbs, 100g protein, low fats

Meal 1 – 20g Protein Shake, 200g Fat Free Probiotic Yoghurt, Vitamin.
Meal 2 – 1 Tin Tuna, 40g Wholegrain rice, balsamic vinegar, seasoning.
Meal 3 – 100g XLean Steak Mince Burgers, 40g pasta, seasoning, salad
Meal 4 – PWO – 20g Protein Shake, 1 Medium Banana
Meal 5 – 100g XSteak Mince Burgers, 40g Wholegrain Rice, broccoli

Roughly = 105g Protein, 140g Carbs, 15g Fats

LOW DAY DIET – 0.5g Carbs, 1g Protein, 0.2g Fats (Direct Macros) = 70g Carbs, 140g Protein, 30g Fats

Meal 1 – 2 Whole Eggs, 1 Egg White, ½ Bagel
Meal 2 – 1 Tin Tuna, 20g Almonds, Seasoning.
Meal 3 - 150g Chicken Breast, 1tbsp Extra Virgin Olive Oil, Salad, Balsamic.
Meal 4 – PWO – 1 Scoops Protein Shake, 1 Medium Banana
Meal 5 – 150g Steak Mince burgers, veg, 200g Fat Free Yoghurt. 15g Walnuts

Roughly = 145g Protein, 70g Carbs, 55g fats
 
any female members wanna chime in ?

I always wonder about effective training splits for women.
 
I would add a 6th meal for sure. Even if it has to be casein & almonds on night stand in the night to an alarm.

Never seen anyone get as lean as they want on 5 meals/day
 
It's convenience too. She has a child. Works. So just trying to give her something she can stick too.

I'll suggest it though. Thanks

Sent from my SM-N9005 using Tapatalk
 
My wife does very low carbs on days she doesnt work out. She does about 150g protein and 75-100g of fat. 20g carbs.

Women can work out exactly like men, just lower weights usually. Splits, no splits, 5 on 2 off...3 on 1 off...whatever. There is no sound reason why women should have different work out days than men.
 
Think I should have some carbs in meal 3 on low day?

Sent from my SM-N9005 using Tapatalk
 
uploadfromtaptalk1390301765850.jpg

Picture of the girlfriend. Love her.
If no one thinks I need to make changes I'll give her the diet above

Sent from my SM-N9005 using Tapatalk
 
I think she looks amazing.. What does she want her stomach to be like? Abs, tighter sides?? She is well balanced at the moment xx

Thanks barbie. She does. Proper hot

Yeah...She's had a child so tummy area and tighter sides

Sent from my SM-N9005 using Tapatalk
 
Ahh how old is her child? I have boy :p (he's 10 now!) not so little he's like my minder ha...
Well you know you loose bodyfat, you cant just spot reduce the areas you dont like ..everythings gonna change (boobies) but certain things will help for sure...squats engage the legs, ass, stomach ect tell her to get squatting:p vary the stance wide will help the areas of her legs shes not happy with and her core...an drink loads water, massage the areas to remove toxin build up... heavier weights, and a little cardio an patience..:)
Either way shes hot x
 

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