Ok guys one of my girls friend asked me to help her out with getting into shape. She is genetically structured well with a fast metabolism, naturally skinny but has put on extra weight with life and has pretty much no muscle. I know how to set up diets and workout plans for people that are experienced. I have transformed my gf with that same mentality that I use for myself but she’s a freak and can push herself.
Here’s were I need some help:
She on birth control
She is exercise novice ( orange theory type of girl)
She likes to drink
She eats like shit
She think cardio gets you skinny
Basically basic white girl shit
Here my plan
Sent her macros the following but with foods that her body will react good to(trial and error)
20min Am cardio just to start metabolism or 20 mins after WO if no carbs intra.
As things progress cardio/wo/diet obviously sub just to change.
Base off stating weight
15 cals per body’s weight
P 1.2 gram per body body weight
C fill in ( morning, pre/ and 1-2hour post. (WO fasted or w ecaa, may add cabs but need to see changes but main goal is to trying n grow any tissue we can)
F 30% of macro but with only omegas and sat from steak
I have a good grasp of nutrition so I can make anything she likes or doesn’t work.
Workout
I was thinking to do lower upper body split
Mon: heavy compounds upper body
Tuesday: heavy compounds legs
Wednesday: rest
Thursday weak :body part/ things not focused on Monday
Saturday: leg pump/ blood flow/ weak points
Sunday: rest
Supps: protein powder,eaa,good quality omega oil, berberine.
(Maybe greens/ fiber, pump supp)
Ok guys tear it to pices lol. She promised to not waste my time and she will follow everything I ask her but of course I want to make in manageable for someone that not as hardcore. I don’t want to over train her or over complicate things
All thing are subject to change as no one can know how someone will react but here’s the outlines. What should I change?
Here’s were I need some help:
She on birth control
She is exercise novice ( orange theory type of girl)
She likes to drink
She eats like shit
She think cardio gets you skinny
Basically basic white girl shit
Here my plan
Sent her macros the following but with foods that her body will react good to(trial and error)
20min Am cardio just to start metabolism or 20 mins after WO if no carbs intra.
As things progress cardio/wo/diet obviously sub just to change.
Base off stating weight
15 cals per body’s weight
P 1.2 gram per body body weight
C fill in ( morning, pre/ and 1-2hour post. (WO fasted or w ecaa, may add cabs but need to see changes but main goal is to trying n grow any tissue we can)
F 30% of macro but with only omegas and sat from steak
I have a good grasp of nutrition so I can make anything she likes or doesn’t work.
Workout
I was thinking to do lower upper body split
Mon: heavy compounds upper body
Tuesday: heavy compounds legs
Wednesday: rest
Thursday weak :body part/ things not focused on Monday
Saturday: leg pump/ blood flow/ weak points
Sunday: rest
Supps: protein powder,eaa,good quality omega oil, berberine.
(Maybe greens/ fiber, pump supp)
Ok guys tear it to pices lol. She promised to not waste my time and she will follow everything I ask her but of course I want to make in manageable for someone that not as hardcore. I don’t want to over train her or over complicate things
All thing are subject to change as no one can know how someone will react but here’s the outlines. What should I change?