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Reinier
03-31-2002, 02:54 PM
She wants to drop some bf im guessing her at like 26%.

She is quite hesitant about bb and some of the pics i showed her

even when i thought those women r hot.

Her goal is to have a body like Angelina Jolie she says, that d be dropping a whole bunch of bf and not losing muscle.

so, like a cutting diet. what amount of cals should she try/start at, what ratios?

shes 71 kgs, 179 cm...

Reinier
03-31-2002, 02:57 PM
i dont think she needs to do any more cardio as she dances alot,
she should definetely train tho.

what kind of training schedule do you think i should have her do?

how about what i do?
(is in training board)

Joe Black
03-31-2002, 03:48 PM
well whats her current diet and how many calories is she eating now?

I would probably try and educate her a little on diet first.

Have her read Dieting basics to start - http://www.wannabebig.com/article.php?articleid=19

Also check out "how to change your eating habits - http://www.wannabebig.com/article.php?articleid=15 and also part 2 of that is good.

However I think the main thing is donlt try and make her a super rigid plan like a bodybuilding diet. She will most likely set herself up for failure.

Have her eat 3-4 smaller meals a day with perhaps a small snack also. Remember to make them small, clean meals and not like plain oats lol Have her eat foods she likes. Tell her what the good foods are, have her suggest some foods she likes that she thinks are clean foods. Then just put something together for her that has a nice combination of carbs, protein and fat. Preferably low carbs and fat.

I would think something like the body for life thing would be good for her.

Just make sure its 3-4 clean, smaller meals with some of each of the macronutrients in, preferably as stated above.

have her get used to drinking some water, and get her in the gym training with weights say twice a week and cardio once or twice a week.

Also theres that good womens training site, i forget but i am sure someone will post it for you :)

Allen
03-31-2002, 04:46 PM
She can't get a body like Angelina Jolie no matter how much working out she does. Jolie has natural curves that can't be duplicated unless you got similar genes.

Reinier
03-31-2002, 11:12 PM
*duh*

hell its just an indication of what kind of weight and bf% she wants to be....

it just shows she doesn`t want to be a skinnyfat catwalk corpse, but also no ripped fitness chick. just somebody who takes care of herself...

Reinier
04-01-2002, 03:16 AM
so Hulk, how about deez:

Meal 1
3 eggs
3 egg whites
Banana

P 30.5
C 30
F 15

Meal 2
chicken breast, baked in olive oil, spices
apple
WW sandwich with cheese

P 40
C 42
F 12

meal 3
Steak 120 gram raw steak baked in little olive oil, spices to taste
WW cheese sandwich
P 40
C 27
F 12

meal 4
tunasalad : 130 gram tonijn (1 blikje) met salade naar smaak, bit of olive oil, zon 10 gram
extra salad
P 35
C 20
F 10

Reinier
04-01-2002, 03:17 AM
thats only 1500 kcals btw.
so it needs something added.
any suggestions?
maybe have her drink some milk at times

Reinier
04-01-2002, 09:52 AM
*bump*

Tryska
04-01-2002, 09:59 AM
up her to 2000 cals. 1500 is way to low.

Reinier
04-01-2002, 10:08 AM
thas what im doing

Tryska
04-01-2002, 10:11 AM
oh i didn't see the second part.

i would try to add protein in..not necessalry milk tho.

Wizard
04-01-2002, 10:37 AM
Well, the diet is very important, yet she has to try doing some intervals, 3-4 times/week for 20-30 min.

Reinier
04-01-2002, 01:26 PM
Meal 1
3 eggs
3 eggwhites
300 ml milk or yoghurt


P 42.5
C 12
F 19

Meal 2
Kipfilet gebakken in olijfolie met kruiden naar smaak
ww bread wit cheese
P 40
C 35
F 12

meal 3
Steak, gebakken in minimale olijfolie naar smaak gekruid (steak 150 gram als ie rauw is)
ww bread wit cheese
P 60
C 35
F 15

meal 4
tuna salad: 130 gram tonijn (1 blikje) met salade naar smaak, bit of olive oil erin, zon 10 gram
extra salade
2 eggwhites
P 42
C 20
F 10

Reinier
04-01-2002, 01:27 PM
how about soy protein powder?
I mean its cheaper than whey and the negative effects only count for males right

Cackerot69
04-01-2002, 01:48 PM
I'd just put her on something like this:

Start her at about 2500 cals with 3 days a week of training. Training would be basic, like:

Monday: Bench press-3x8-12, Flyes-3x8-12, Shoulder press-3x8-12, Skulls-3x8-12

Wednesday: Chins-3x8-12, Row-3x8-12, Pull-Over-3x8-12, Shrugs-2x8-12, Curl-2x8-12

Friday: Squats-3x8-12, SLDL-3x8-12, leg ext-2x8-12, leg curl-2x8-12, calf raise-2x10-15

If she's uncomfortable with any exercise just switch it with an equally stressing exercise. Like bench press with dips, and chins with pull downs. Etc. Have her do weighted ab work on whichever day she pleases. If she bitches about getting big, tell her to stfu and stay fat. Walk her through the exercises, show her proper form, actually train her for a couple weeks to get her going.

As for diet like I said 2500 or so cals, and have her eat a balanced diet. Like 40-40-20...pro-carb-fat. Have her eat clean foods and crap...you know. Get her on a multivitamin and perhaps an ECA (and/or green tea), tho it's not necessary. Have her weigh herself after a week of this, and if she drops a pound, ace. If she gains, lower cals. If she stays the same, keep cals the same and see what happens next week. If she still stays the same, lower cals by about 250. And so on. When she stops losing and her cals are down to 2000 or so add in cardio as necessary. Intense cardio, I'm fond of interval training. Start her with like 10 minutes of 60/30 intervals of walking/jogging and increase from there as necessary.

There ya go, ya pain in the ass :)

Reinier
04-02-2002, 12:22 AM
thx, dont you think 2500 would be **** high?
I`m losing a pound a week on 2300 myself....

btw this is the diet board, but Hulk recommended her doing 2 full bodies a week.
i think that for a full beginner that kind of volume would be ace or not?
shell only lift twice a week btw.

Reinier
04-02-2002, 08:51 AM
BUMP

Cackerot69
04-02-2002, 09:21 AM
2500 is a starting point as to allow for room to tweak. Like I said, track her weight....see what happens.

Since she is a begginer her intensity won't be up to par yet, so yeah a basic full body 2x a week will work. Just use that routine I posted but throw it into 2 days.

Reinier
04-02-2002, 09:37 AM
whats wrong wit my routine i made for her in training?

one full body routine, done twice a week? just temporary of course.
im continueing to tweek the diet right now

smalls
04-02-2002, 03:25 PM
that routine you posted or the 2day variation of cacks should be fine. And she will prob have a hard time eating 2500 cals a day(most girls eat way less) but around that would prob be a good staring point but IMO you would want to start a bit lower(like 2200) but whatever. Also I think angela jolie is not the type of body girls should be going for as I consider her pretty nasty skinny but thats just my opinion. Also make sure she understands its a long term thing and she will not end up looking like someone else. Just a better version of herself.

Allen
04-05-2002, 05:28 PM
tell her to have more sex

Reinier
04-06-2002, 12:11 AM
back to her diet this is the diet thread.

shes sick of all the bread and she wants some more veggies in.
sound very doable. lemme try something.

Reinier
04-06-2002, 06:25 AM
Meal 1
3 eggs
3 eggwhites
300 ml milk or yoghurt
50 gram cruesli
Multivitamin
P 48.5
C 39
F 21
Meal 2
chicken breast 200 gram gebakken in olijfolie met kruiden naar smaak
cheese 50 gram
cruesli (dont know if us has that its jus normal carb cereal stuff) 50 gram
P 52
C 35
F 14
meal 3
Steak, gebakken in minimale olijfolie naar smaak gekruid (steak 150 gram als ie rauw is)
slice ww bread + cheese
100 gram broccoli
P 62
C 40
F 15
meal 4
Tuna salad 130 gram tonijn (1 blikje) met salade naar smaak, scheutje olijfolie erin, zon 10 gram
2 eggwhites
50 gram cheese
half slice ww bread
P 57
C 20
F 22
post workout juice ~300 ml
C 30
totaal mid
P 216.5 866
C 146 584
F 71 639
2089 kcals

Allen
04-06-2002, 12:18 PM
double post

Allen
04-06-2002, 12:18 PM
sex should be part of her diet

Reinier
04-06-2002, 12:45 PM
look stfu.

im sure she has shitloads of sex after all shes in uni.

this is not damn sextalk or some ****.
I want to hear some critique of that diet, as a beginners cutting diet.

Allen
04-06-2002, 02:39 PM
yes, everyone in "uni" gets laid everyday.

oh boy.

Anyway, your last post with her diet looks fairly good, I would still add some calories.

Reinier
04-07-2002, 03:54 AM
stfu, and yeah i dont think ill fchange anything till i know what her weight does on this

Allen
04-07-2002, 08:02 PM
no thanks

Reinier
04-30-2002, 02:58 AM
shes on 1900 kcals now and losing about 1.5 lb a week.