ladies need help 4 a friend its urgent !!!

[fantom]

well my friend has been working out for a year and a half (aerobics -taebo)
these 2 last month i involved her with my weight training
now she benches 100 pounds (bench press ) and presses 260 pounds (leg press) 200 crunches non stop

she wants to loose 11-13 pounds
(as a man i know what to do because i use juice to get to my target )

stats:
works out 5 times a week
45 min 70% heart rate cardio mon-tue(morning)
8:00 pm (50 min) monday to friday weight training 1 bodypart a day
we traine together (exept 4 the cardio part)
1800 calories /day
goal : toning and cutting (especially abs)
height :5'4"-5'5"
weight :134 lbs
target date : 8 weeks
never had experiences in supplements or steroids


ladies if u can guide me to a good workout and supplement plan (NO STEROIDS) i would be very thankfull because she means alot to me

waiting 4 ur advices
and thanks

 

[Tatyana]

Hi,

Would you be able to give us an idea of how you are training?

It would also be useful to have an idea of what she is eating, when she is eating, how many times a day she is eating.

Steroids are not necessary, diet and modifications in training and cardio can make all the difference.

 

[fantom]

Hi,

Would you be able to give us an idea of how you are training?

It would also be useful to have an idea of what she is eating, when she is eating, how many times a day she is eating.

Steroids are not necessary, diet and modifications in training and cardio can make all the difference.

thx tatyana for the help
she is a nutritionist she used to eat approximatly 1200 calories a day
2 month ago but i think that her body will react like in starvation defense and feed on muscles muscles while keeping the fat as reserve ,i dont know if its right but i read it in "burn the fat feed the muscle"
now she's eating 5 meals a day and the calories r up to 1800 cals
her food consist of steak,chicken breast ,fish,veggies ,moderate carbs and good fats

concerning the training
45 min 70% heart rate cardio mon-tue(morning)
and 25 min before each weight training workout
we work 1 muscle a day the reps between me and her differ
mon: chest 4 exercises 4 sets
tue : back 4 exercises 4 sets
wed : biceps and triceps 3 exercises each 4 sets
thur : shoulders 4 exercises 4 sets
frid : legs and abs 3 exercises legs 2 exercises calves 4 sets each


concerning the reps she always go to failure most of the time she needs 20 reps to complete the set

tatiana what should i fix to help her get to her goals

 

[Tatyana]

Great that you are reading Burn the Fat, Feed the Muscle, I have it and I LOVE it, great reference book.

WOW, 1200 kcals/day is below a basal metabolic rate I would think, so yes she probably was 'starving' the muscle away.

I was wondering if you could just get her to join, as communicating directly would make it easier.

High rep training is great every now and then, but to build muscle, you need to go a bit heavier and drop the reps into the 8-12 range.

I know women find this a bit disconcerting, and there is a psychological factor thinking that 'it's too heavy, I don't want to bulk up' but without AAS, she is not going to do that.

To failure, yes. It is that intensity that does all the good, This is what is though to trigger growth hormone release, which is what will have more lipolysis occur (fat burning), and it will also result in more muscle growth.

If you have been following Mr. Venuto, I would assume you have bodyfat calipers?

Have you taken a bodyfat measurement on her?

This is a better way to track her progress, cause as you put on muscle, you weight more.

I would also take her measurements, as that is always great when you see them go down.

I know in my first year of training, I took 2 inches off my hips and put those inches on my calves.

 

[fantom]

Great that you are reading Burn the Fat, Feed the Muscle, I have it and I LOVE it, great reference book.

WOW, 1200 kcals/day is below a basal metabolic rate I would think, so yes she probably was 'starving' the muscle away.

I was wondering if you could just get her to join, as communicating directly would make it easier.

High rep training is great every now and then, but to build muscle, you need to go a bit heavier and drop the reps into the 8-12 range.

I know women find this a bit disconcerting, and there is a psychological factor thinking that 'it's too heavy, I don't want to bulk up' but without anabolic androgenic steroids, she is not going to do that.

To failure, yes. It is that intensity that does all the good, This is what is though to trigger growth hormone release, which is what will have more lipolysis occur (fat burning), and it will also result in more muscle growth.

If you have been following Mr. Venuto, I would assume you have bodyfat calipers?

Have you taken a bodyfat measurement on her?

This is a better way to track her progress, cause as you put on muscle, you weight more.

I would also take her measurements, as that is always great when you see them go down.

I know in my first year of training, I took 2 inches off my hips and put those inches on my calves.

it sure is a great book
concerning the fat % she's gonna do the test next week
and i'll ask her to take measurments
should i get her some supps like thermo tabs or l-carnitine or what ever u advise me to get so she can boost her fat burning?
by the way she never sweats!!!!no matter how hard i push her is that normal??
and concerning the calories r they enough ??
and is the cardio enough cause u know she wants to define her body especially the abs

again tatyana i'm very thankfull 4 the help

 

[Tatyana]

1800 kcals is a decent amount of calories, does she still have a cheat meal once a week or eat a higher amount of calories?

She doesn't sweat? That is odd..........................

Let me have a think about that one.

Is she able to post on the internet?

It would be a bit easier 'speaking' to her directly.

 

[fantom]

1800 kcals is a decent amount of calories, does she still have a cheat meal once a week or eat a higher amount of calories?

She doesn't sweat? That is odd..........................

Let me have a think about that one.

Is she able to post on the internet?

It would be a bit easier 'speaking' to her directly.

tatyana i called her now and she is approx 12 hours a day and she cant manage to go online and open and account
look i know maybe u want to be sure i'm helping a friend ,all i can do is be the middle man and i can give u her email if u want ,maybe u can talk to her directly (by the way she asked me to thank u)
what do u want me to do??
if i'm disturbing u in anyway just tell me its ok

 

[Daisy_Girl]

Defining the body comes from weights - not cardio. Cardio can help, OF COURSE, but the vast majority of defining muscle, building a lean body, and reducing fat will come from weights and diet. Cardio is 3rd, and "fat burners" are very very distant 4th.

Keep in mind, most OTC fat burners will burn about 150 extra calories a day - barely enough to make a tiny dent in fat loss. Focus on weight training and diet now. not supps.

BUT, as for supps, I LOVE AF supplements. Their Thermorexin is awesome, and Glucorell-R and Sesapure have great health and diet benefits. I havew tried other things from there, and always liked them. Cardio Breeze is a great BOOST to a cardio workout. I think the link is still in my signature??

 

[Daisy_Girl]

Oh, and for a change to cadio - drop the steady state and try intervals. Intervals will help drop BF much faster than endless steady state cardio, IMO.

 

[fantom]

Oh, and for a change to cadio - drop the steady state and try intervals. Intervals will help drop BF much faster than endless steady state cardio, IMO.

i appreciat the help daisy girl
sorry but i have to ask what do u mean by intervals?

 

[silverstar1025]

Intervals are repetitions of high-speed/intensity followed by rest or low training. She is saying for example don't just run on a treadmill at 4.0 steadily the whole time. Change it up and run fat intervals of 6.0 or whatever then slow back down to 4.0 for a few minutes and then back up again.. you get the picture now I am sure.

 

[Daisy_Girl]

Check out this link: http://www.elitefitness.com/forum/5772954-post9.html

 

[the_alcatraz]

sorry but i have to ask what do u mean by intervals?

Dictionary definition of intervals: a certain subset of an ordered set. In sports, is a training technique often used by runners.

Glad to see another Lebanese on the boards.

Good luck.

 

[fantom]

Intervals are repetitions of high-speed/intensity followed by rest or low training. She is saying for example don't just run on a treadmill at 4.0 steadily the whole time. Change it up and run fat intervals of 6.0 or whatever then slow back down to 4.0 for a few minutes and then back up again.. you get the picture now I am sure.

i got it thx
i call it hi and low
she did it for ten days and stopped ,i'll get her on it again for a month
7 min fast cardio followed by 3 min slow for a total of 45 min
is that good enough for 3 days a week ??

 

[fantom]

Dictionary definition of intervals: a certain subset of an ordered set. In sports, is a training technique often used by runners.

Glad to see another Lebanese on the boards.

Good luck.

thx bro i appreciat it

 

[Daisy_Girl]

i got it thx
i call it hi and low
she did it for ten days and stopped ,i'll get her on it again for a month
7 min fast cardio followed by 3 min slow for a total of 45 min
is that good enough for 3 days a week ??

Read the links I posted. They explain how to properly do intervals for fat loss purposes.

Intervals done for 7 minutes are not going to do very much for fat loss. Yes, probably better than steady state, but still a basic waste of time IMO. Read about HIIT and how to do it.

 

[fantom]

Read the links I posted. They explain how to properly do intervals for fat loss purposes.

Intervals done for 7 minutes are not going to do very much for fat loss. Yes, probably better than steady state, but still a basic waste of time IMO. Read about HIIT and how to do it.

thx daisy girl
i printed the docs in the link and we're gonna start with the HIIT tonight

 

[Sassy69]

Couple comments - can you get her to put her diet into a food counts program like www.fitday.com and post up the macro ratios ? (i.e. % and grams of each protein , fats & carbs for 1 day's typical meal plan). Eating those foods is all great but look a level lower at the macronutrient composition to optimize. (e.g. 40% protein / 30% carbs / 30% fats).

Also once you know the bodyfat - I'd suggest not fixating on the scale for settign goals or measuring progress - you can change the ratio of lean muscle mass to bodyfat and never see the scale move once. At the min go by how the same pair of pants fits over time in addition to looking at the scale. But too many people, esp women, judge progress only by the scale and set their goals by the scale when it is more important to decrease your bodyfat / increase your lean muscle mass to make whastever you weigh look better. Also remember that the scale can reflect 5-8 lb swings in weight due simply to water fluctuations and that sometimes manages to really kill people's motivation or belief in what they are doing - water weight fluctuates all the time so it makes the scale weight not the best and most absolute measure of progress.

 

[fantom]

Couple comments - can you get her to put her diet into a food counts program like www.fitday.com and post up the macro ratios ? (i.e. % and grams of each protein , fats & carbs for 1 day's typical meal plan). Eating those foods is all great but look a level lower at the macronutrient composition to optimize. (e.g. 40% protein / 30% carbs / 30% fats).

Also once you know the bodyfat - I'd suggest not fixating on the scale for settign goals or measuring progress - you can change the ratio of lean muscle mass to bodyfat and never see the scale move once. At the min go by how the same pair of pants fits over time in addition to looking at the scale. But too many people, esp women, judge progress only by the scale and set their goals by the scale when it is more important to decrease your bodyfat / increase your lean muscle mass to make whastever you weigh look better. Also remember that the scale can reflect 5-8 lb swings in weight due simply to water fluctuations and that sometimes manages to really kill people's motivation or belief in what they are doing - water weight fluctuates all the time so it makes the scale weight not the best and most absolute measure of progress.

sassy thx 4 the help
10 days ago she felt she's gaining weight she was using the normal diet used by most dietitians (55% carbs ,35 % pro ,15 % fat) and when she weighted herself on the tanita scale the one with the hand grips it showed that she gained 2.1pounds of muscles and 1 pound of fat
now she is a dietitian, but she shouldnt have used a normal diet (she knows nothing about sports nutrition) she is training 3 times cardio and five days heavy weight training
so i told her to ulter her diet because these percentages r used by couch potatos who want to loose weigh.
we ultered the diet to 50-57 gr carbs a day 200 gr pro and 30-35 gr fat
a week passed and she lost a lot of water and 1,2 pounds of fat according to the tanita scale and she is sooo happy that she lost 1 size in her pants (only in a week)
is that good or do we have to tweak the diet more IYO

 

[Bikini Mod]

I concurr with all the advice the ladies gave before me, very solid. Only thing to add is another good way to gauge progress is to take pics of yourself in the same outfit every couple of weeks.

Trust me on this one.

You know how they say a pic is worth a thousand words?

Sometimes this is one of THE BEST and easiest, no tech ways to better see results.

 

[Sassy69]

sassy thx 4 the help
10 days ago she felt she's gaining weight she was using the normal diet used by most dietitians (55% carbs ,35 % pro ,15 % fat) and when she weighted herself on the tanita scale the one with the hand grips it showed that she gained 2.1pounds of muscles and 1 pound of fat
now she is a dietitian, but she shouldnt have used a normal diet (she knows nothing about sports nutrition) she is training 3 times cardio and five days heavy weight training
so i told her to ulter her diet because these percentages r used by couch potatos who want to loose weigh.
we ultered the diet to 50-57 gr carbs a day 200 gr pro and 30-35 gr fat
a week passed and she lost a lot of water and 1,2 pounds of fat according to the tanita scale and she is sooo happy that she lost 1 size in her pants (only in a week)
is that good or do we have to tweak the diet more IYO

All the carbs will definitely affect water holding - so just dropping the ratio will make a big difference - she shouldn't expect to see a linearly continuing drop in weight w/ the diet change because she will immediately drop water weight by changing the carbs. A good baseline ratio is 40% p / 30% F / 30% C - something close to that will work well - and then you can tweak that going forward.

 

[Gymgurl]

Hi sassy!!

 

[Sassy69]

Hey GG!

 

[fantom]

I concurr with all the advice the ladies gave before me, very solid. Only thing to add is another good way to gauge progress is to take pics of yourself in the same outfit every couple of weeks.

Trust me on this one.

You know how they say a pic is worth a thousand words?

Sometimes this is one of THE BEST and easiest, no tech ways to better see results.

thx bikinimom
she took some pics and measurments on sunday
and will take them again every 2 weeks

 

[fantom]

All the carbs will definitely affect water holding - so just dropping the ratio will make a big difference - she shouldn't expect to see a linearly continuing drop in weight w/ the diet change because she will immediately drop water weight by changing the carbs. A good baseline ratio is 40% p / 30% F / 30% C - something close to that will work well - and then you can tweak that going forward.

thx sassy
i'll try to keep u ladies uptodate with all the changes
one more thing ,is it normal for a person not to sweat during hard training???
because she doesnt
do u know someone who has the same issue??

 

[Sassy69]

Some people just don't sweat.

 

[fantom]

Some people just don't sweat.

its normal then
thx Sassy

 

[Bikini Mod]

thx bikinimom
she took some pics and measurments on sunday
and will take them again every 2 weeks

Excellent... when she feels comfortable perhaps she can share the pics with the board.

 

[fantom]

Excellent... when she feels comfortable perhaps she can share the pics with the board.

yes i really wish she joins and participate
its great for her ,and she will have u ladies to advise her
thanks everyone u helped alot