My girlfriend need some advice...

[Sebass67]

Well, seeing as i am 21, 275 pds...and a guy i figured i would come here to find some workout plans or ideas or suggestions for my 5'2 120pd girlfriend who wants to tone up a bit(lose maybe 5-10 pds)..and maintain...

She only has access to a small gym with 1 gigantic machine prob a universal or whatever...

Also, she is looking for some ideas for a good CHEAP diet plan...we are students...c'est la vie...

Thanks in advance to any ideas that can help out!

 

[spatts]

Hey, Sebas! She can train just like you! She won't get big and bulky, since she doesn't have as much test as you. Toning is just another way of saying "gaining/maintaining muscle and losing some bodyfat so you can see some of that muscle." That's mostly lifting and diet...mostly diet.

As far as cheap foods go: Oats, eggs, tuna, lentils, rice....actually most clean/whole foods are pretty cheap.

Can you tell us what her current bodyfat% is? What is she doing in the gym now? What is she eating?

 

[Sebass67]

Hello! It's Sebass's girlfriend.
The gym at the college is brutal for someone like me who isn't into the heavy weights yet. The bicycle is from the 70's and all the dumbells that are my kinda size have been stuck together to make 45 pounders and up. *Sigh* not a little girls place to be.
Anyway, went to another gym for awhile, moved.. Got a job at the stables (shoveling manure to put it honestly, and throwing around bails of hay) and that was a really good 7 hour work out.
*not there anymore*
Diet: meats (once in a while), some vegies lots of fruit, MR.NOODLES and KD..
body fat %.. Have no clue.. but you can kinda see most of my muscle....kinda... except for the tummy...Seb says I'm soft, but not fat... far from fat..
The big man says you are totally in the know about this stuff...SO help me!
christina
thank you

 

[spatts]

lol....ok, what is "Mr. Noodles and KD???"

Ditch some of the fruit. Fructose = sugar.

Why only "once in a while" on the meat?

Do you know your macronutrient ratio? Carbs, protein, fats, total cals?

So you are not training at all right now?

 

[Sebass67]

I don't have much of a budget so... meats a little expensive. My eating habits are really bad.. like.. eek, hence the reason I need a good diet plan..

 

[Sebass67]

oops.. sent it..
Kraft Dinner... noodles... unfortunately I get WAY too many carbs i my diet..
I want to figure out a plan thats really worth sticking to. It's really hard to be in that gym when you're just getting back on track (theres a little bit of *my muscles are bigger than everyone elses* going on.)
Yeah so pretty much I've just been doing a little jogging and Yoga. oh yeah, calories... not very much..

 

[spatts]

Try not to use being poor as an excuse to eat badly. Oats are cheaper than Kraft Mac and Cheese. I was a poor college student for 8 years, myself.

What kind of a food budget are you on? I remember I used to donate plasma to buy meet and eggs during finals week because I couldn't work. lol Ah, those were the days....

Also, don't use the "size me up" factor as an excuse not to train. If other people are at that gym to compare physiques, then they aren't serious anyway. Get headphones and tunnel vision, and go hit it. Leave the insecurities at the door, and go move some weight around!

Jogging, for long periods of time, wastes muscle. Yoga's nice, but....well, you're in here asking questions for a reason, and it's not 'cause yoga is a great workout. lol

Give me a dollar figure to work with, and I'll see what I can do. If you have a set of dumbbells, you can do a TON of stuff with DBs and a stability ball at home. Tis the season to make a Christmas list that includes such things.

(you reading that Sebas?)

 

[Sebass67]

I talked to the parents about that ( I was supposed to go to europe but... too expensive)... so.. yeah I'm really up for a body over haul.
MY MONTHLY bill on groceries right now??? 30 bucks I've only got 77 in the bank ( not including rent money) . If I really suck up... the parents might dish out a bit (I'm inbetween jobs).
Totally, insecurities are not really an excuse... I'm insecure and lazy (hence the overhaul). This is a full body change I'm going for.

 

[spatts]

Do you have a friend that's athletic that you could train with?

You only spend $30 on groceries? How much do you spend on fast food/eating out?

 

[Sebass67]

I'm going into music... lets just.. no typus athleticus... Girl population is either naturally skinny or... well.. whatever. And the guys are all slender and gay. really. they are!
Anyway so the only support I'd have in this is Seb.
No fast food. unless once in a blue moon seb and I eat out (usually subway). or else it's food at his place (chicken or steak with rice)*good stuff*
once I get a job I can really get specifics.. but right now I'm just looking for a general plan *lots of protiens...etc*

 

[Sebass67]

I also have a really tight schedule. I get about 2 hours maybe a day.

 

[Daisy_Girl]

You spend $30 a MONTH on food? Holy cow. Girl, you need to EAT! Eggs are cheap protein, add those in your diet. Look for meats on sale, maybe even get a membership to a bulk foods store (Sam's, Costco, etc). Meat doesn't have to be expensive. Adding in 1 chicken breast a day, plus a few eggs/egg whites, and your protein intake is up dramatically from where it is now.

Please don't take this as a flame, it is not intended as an insult. But don't use lack of time as reason not to achieve goals or to say that it makes reaching your goals harder. All of us here have different demands on our time (school, work, family). If you truly want to acheive your goals, nothing will stand in your way. I am in graduate school, have 2 jobs and still have time to work towards my goals. We all have to learn to budget our time and make sacrifices.

Good luck!

 

[Deleted member 33117]

Learn to budget. I'm a full time student on a tight budget, but still manage 5500 cals a day when bulking and a gram of juice every week.

1 ibs ground turkey: $.77-.99 at Wal-mart, HEB, etc
1 ibs of ground beef: $1.50 at many stores
30 dry cups of oatmeal: $1.88 at Super Wal-mart
brown rice: $1 or less for a bag
nutts= buy on sale at or bulk at grocery stores, often a ibs or more for $4 or less
natural peanut butter: $1.89 at Kroger, if you buy their brand
eggs: $2 for 30 if you buy bulk

 

[Sebass67]

Awesome dudes,
Thanks bodybyfinaplex, thats the sort of thing I need. I'm running on 0 knowledge here. Don't worry, once I start I won't stop (I'm not one to give up on a good idea, and Seb would kill me if I did).
I plan to turn my few extra hobby hours of the day into work out, so can someone please give me a good plan or refer me to one.
Thank you

 

[Sebass67]

BUMP

It's Sebass again. Hey, i wouldn;t be here trying to get some help if i didn't think she was serious...any ideas for training with a very low quality gym and or some small dumbbells?

Without a gym perhaps? prob wouldn't be as effective though.

BUMP

 

[Sassy69]

Have her check w/ the gym if they have any Fitballs or trainers who know how to do fitball exercises. If not you can purchase fitballs at Walmart / Target / online for about $15 & get some exercises online or w/the product. These can take the place of squat racks, and so many other things. If the gym has only really light weights & really heavy weights, get some bands and use them with the lighter weights to increase resistance.

 

[Sebass67]

Sebass's girlfriend here,
Hey thanks people!
I actually went on a rampage and un-duct-taped, a few of the barbels. SO I have a few to work with, and it felt good to be pumping iron again. Theres also a nice big field to do my cardio on, plus... (advice from spatts) a more than enormous hill... I just needed to open my eyes and see what a good work out spot I'm in.
Diet wise I got some good stuff.. 3 cheers for the Great Canadian Superstore, (just ask Seb about how cheap the lean ground beef is). Got eggs, oats, vegies, meats, even some multi-vitamins and stuff.... what do ya know... 30 bucks. Gees! Anway.. I'll see about getting my hands on a fitball (the walmart out here is somewhat lacking)..
Thanks peoples! If you have anymore advice send it my way.. oh yeah, constructive critisisim would be good too.
Peace!
Christina

 

[wend]

"Get headphones and tunnel vision, and go hit it. " Heck, you need those as a woman no matter where you work out!