suggestions??

[Lenny]

I have a scenario to pose even though I know it has been asked before. My fiance is stuck on the scale weight (stupid scale mentality). Yet she is 15 - 17% bodyfat, she is 5'6 weighs 144lbs. I personally think she looks great, great muscle tone all around. But, regardless she wants to weigh 130-135lbs at the most.

Her training routine now:
Monday: Back, abs, 30 minutes cardio
Tuesday: OFF
Wednesday: Triceps, 30 minutes cardio
Thursday: Legs, 30 minutes cardio
Friday: Biceps, ABS, 30 minutes cardio
Saturday: Chest, 30 minutes cardio
Sunday: Legs, Shoulders, 30 minutes cardio

Her nutrition:
5-6 days she eats between 1,400 - 1,700 calories
One day per week she has a cheat day or 1-2 cheat meals

Any suggestions would be great on the training routine (cardio, weights) and suggestion on nutrition plan. Very much appreciated from the best and most knowledgable board members.

Thank you

 

[lynx]

I have a scenario to pose even though I know it has been asked before. My fiance is stuck on the scale weight (stupid scale mentality). Yet she is 15 - 17% bodyfat, she is 5'6 weighs 144lbs. I personally think she looks great, great muscle tone all around. But, regardless she wants to weigh 130-135lbs at the most.

When I'm at that body fat range I have visible abs. (Ummm...not right now. ) If she were 17% and wanted to weigh 135lbs she would be at 10% body fat. At that point might as well keep going cause competition isn't that far away. Is that her goal?

Her training routine now:
Monday: Back, abs, 30 minutes cardio
Tuesday: OFF
Wednesday: Triceps, 30 minutes cardio
Thursday: Legs, 30 minutes cardio
Friday: Biceps, ABS, 30 minutes cardio
Saturday: Chest, 30 minutes cardio
Sunday: Legs, Shoulders, 30 minutes cardio

To me she doesn't take enough time off. You need some time to recuperate. When I don't take days off I feel like I'm beating myself into the ground, in other words not making any progress.

Just curious why she's doing legs twice a week and everything else once and then doing cardio 6 times a week? I think she could cut back and make better progress. I'm not a great one to write up routines but here's a basic one:

Monday: Legs
Tuesday: Chest/Shoulder/Triceps, cardio
Wednesday: Off
Thursday: Back/Biceps, cardio
Friday: Calves/Abs, cardio
Saturday: Off, (optional: cardio)
Sunday: Off (or repeat)

Her nutrition:
5-6 days she eats between 1,400 - 1,700 calories
One day per week she has a cheat day or 1-2 cheat meals

Any suggestions would be great on the training routine (cardio, weights) and suggestion on nutrition plan. Very much appreciated from the best and most knowledgable board members.

Thank you

What are her breakdowns? She must be on the right track if she's around 16% bf level.

Not sure if I was any help at all...but I try.

 

[Sassy]

Her training routine now:
Monday: Back, abs, 30 minutes cardio
Tuesday: OFF
Wednesday: Triceps, 30 minutes cardio
Thursday: Legs, 30 minutes cardio
Friday: Biceps, ABS, 30 minutes cardio
Saturday: Chest, 30 minutes cardio
Sunday: Legs, Shoulders, 30 minutes cardio

Her nutrition:
5-6 days she eats between 1,400 - 1,700 calories
One day per week she has a cheat day or 1-2 cheat meals

I'm with Lynx on this one. At 15-17% BF, the only way to get any lower would be to do a pre-contest diet. If she cuts our those cheat meals for about 6 to 8 wks, she could lose a little more. 15% bf is really good. That is a lot easier to maintain than 10%.

As far as her diet, she should never go below 1500 calories. 1500-1700 is good. She definitely needs to add another off day.

She could do this...
Day 1: Back, abs, 30 minutes cardio
Day 2: OFF
Day 3: Triceps, 30 minutes cardio
Day 4: Legs, 30 minutes cardio
Day 5: off
Day 6: Biceps, ABS, 30 minutes cardio
Day 7: Chest, 30 minutes cardio
Day 8: Legs, Shoulders, 30 minutes cardio

I did an 8 day training cycle that went like this, and got some really good results:

Day 1: Chest/Tri's 30 mins cardio
Day 2: Back/ Bi's 30 mins cardio
Day 3: off
Day 4: quads & abs 30 mins cardio
Day 5: Shoulder & traps 30 mins cardio
Day 6: off
Day 7: ham & calves 30 mins cardio
day 8: off

 

[oldfella]

My first suggestion is LOSE THE SCALE NOW!!
My second suggestion is what Lynx and Sassy said!!

 

[Sassy]

Yea... I never step on the scales when I'm dieting. It just messing with your mind. My pants and the mirror never lie!

 

[lynx]

I'm a scale watcher, but I have JT to sooth my wee mind when I start wiggin.

 

[oldfella]

I'm a scale watcher, but I have JT to sooth my wee mind when I start wiggin.

LOL JT?? Sooth your mind???? I would think he would drive you out of it (your mind that is!)
Where are my Peanut Butter cookies?? Or the recipe at least?? Please!

 

[Lenny]

Thanks for all the input, I am trying to explain it all to her. She is a very hard worker, but need to no when too much is too much. And that damn scale!

 

[lynx]

[/B]
LOL JT?? Sooth your mind???? I would think he would drive you out of it (your mind that is!)
Where are my Peanut Butter cookies?? Or the recipe at least?? Please!

Lol, ok, ok. I should be getting some time next week. I'll shoot you a pm.


Lenny, hope you can get through to her that over training is not the key to success. It is actually a hindrance.

 

[oldfella]

Lol, ok, ok. I should be getting some time next week. I'll shoot you a pm.
OH thank you, You status here has been reinstated to Goddess!!
You have no idea how I have been hangin for PB cookies!!!