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Thread: GF Wants Suggestions on Workout & Training

  1. #1
    $3n10r M3mb3r defcon's Avatar
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    GF Wants Suggestions on Workout & Training

    As the title says, this is for my gf.

    First, here are some stats on her:
    Height: 5' 3"
    Weight: 120
    bf% ~ 30 (Personally Measured with Calipers)

    Her goal is to reduce her bf% and gain some strength/muscle.

    She is currently lifting weights with me, every other day. And doing Cardio on the days between (Jogging/walking for ~20 minutes, warm up and cool down walks for 5 mins or so). Right now she is eating at about 1400-1500 cal. In my opinion, she not eating enough protein (about 60 g), and too many carbs. She's also not too keen on supplementation.

    Right now her training schedule consists of 3 different exercises each day (picked randomly from 11) done with about 12, 9 and 6 reps, lifting to fatigue.

    She is hoping to see some suggestions on the best way to achieve her goals. Thanks.

  2. #2
    Senior Member getfit's Avatar
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    Can you post up her diet so we can see?

    and have a look at WBB routines
    Last edited by getfit; 07-06-2005 at 06:00 PM.
    You will soon see Getfit in OngII Flying Knee Thingys of Doom see if the feisty greek can survive the kicks of Steel Leg From Shaolin Soccer,Dim Mak(def touch) from ChungLee,and Flying Crane by Daniel-san-El Pietro

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  4. #4
    $3n10r M3mb3r defcon's Avatar
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    I told her about fitday and she's using it.. this is what she had yesterday:

    Egg and Cheese Sandwich
    Crispix

    Banana
    Bagel w. lowfat cream cheese

    Small cinnamon bun
    Raisins
    Kippers

    Cals:1444
    Fat:41
    Carbs:221
    Pro:58

    She's not a big fan of meat, so it's hard to get much protein.

  5. #5
    Senior Member getfit's Avatar
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    oh my that's way to low she needs more protein and fats
    You will soon see Getfit in OngII Flying Knee Thingys of Doom see if the feisty greek can survive the kicks of Steel Leg From Shaolin Soccer,Dim Mak(def touch) from ChungLee,and Flying Crane by Daniel-san-El Pietro

    Spray it with windex greek!-the famous El Pietro

    You be quiet or i'll clean and press your narrow francophone self-Callahan

    Lift for gains,not glory.Control your ego and the weight

    What a strong girl! This leads me to believe you can severly injure most of the male population-Nick Hatfield

    You're blazing white hot,anyone ever tell you that? Sometimes i think you have fingers faster then Superman when it comes to posts on WBB forums.
    Hot in terms of both speed and... well new hotness- Stash

    gain 50lbs-Anthony

  6. #6
    Senior Member getfit's Avatar
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    i'm vegetarian and i get close to 200g a day!
    Last edited by getfit; 07-06-2005 at 06:07 PM.
    You will soon see Getfit in OngII Flying Knee Thingys of Doom see if the feisty greek can survive the kicks of Steel Leg From Shaolin Soccer,Dim Mak(def touch) from ChungLee,and Flying Crane by Daniel-san-El Pietro

    Spray it with windex greek!-the famous El Pietro

    You be quiet or i'll clean and press your narrow francophone self-Callahan

    Lift for gains,not glory.Control your ego and the weight

    What a strong girl! This leads me to believe you can severly injure most of the male population-Nick Hatfield

    You're blazing white hot,anyone ever tell you that? Sometimes i think you have fingers faster then Superman when it comes to posts on WBB forums.
    Hot in terms of both speed and... well new hotness- Stash

    gain 50lbs-Anthony

  7. #7
    $3n10r M3mb3r defcon's Avatar
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    Quote Originally Posted by getfit
    i'm vegetarian and i get close to 200g a day!
    what are your main sources of protein?

  8. #8
    Grammar Nazi BG5150's Avatar
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    Quote Originally Posted by defcon
    She's not a big fan of meat, so it's hard to get much protein.
    More eggs. Does she consider tuna meat? And if meat is totally out of the question, maybe a protein supplement (though to me, I'd never replace real food w/ a supplement).
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  9. #9
    Senior Member getfit's Avatar
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    Quote Originally Posted by defcon
    what are your main sources of protein?
    egg whites
    cottage cheese
    milk
    different types of beans lentils.red kidney etc....
    whey protein
    i eat eggs alot and cottage cheese!

    oh i forgot to add soy based products -tofu etc...
    Last edited by getfit; 07-06-2005 at 06:12 PM.
    You will soon see Getfit in OngII Flying Knee Thingys of Doom see if the feisty greek can survive the kicks of Steel Leg From Shaolin Soccer,Dim Mak(def touch) from ChungLee,and Flying Crane by Daniel-san-El Pietro

    Spray it with windex greek!-the famous El Pietro

    You be quiet or i'll clean and press your narrow francophone self-Callahan

    Lift for gains,not glory.Control your ego and the weight

    What a strong girl! This leads me to believe you can severly injure most of the male population-Nick Hatfield

    You're blazing white hot,anyone ever tell you that? Sometimes i think you have fingers faster then Superman when it comes to posts on WBB forums.
    Hot in terms of both speed and... well new hotness- Stash

    gain 50lbs-Anthony

  10. #10
    $3n10r M3mb3r defcon's Avatar
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    I think she'll have to start getting used to the fact that she'll have to eat the same stuff a couple of times daily.

    On a side note, my fridge is not working that great right now and only gets down to say, 6-8 C, are egg whites okay in that temp. unopened?

  11. #11
    Team Chesticles! Unholy's Avatar
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    Doesnt soy protein cause hormone problems? I could be out of my mind but I remember seing somethign about it.
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  12. #12
    Senior Member getfit's Avatar
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    yes she'll have to

    hummm dunno maybe want to google that info up i don't want to give you an answer that i don't know of
    You will soon see Getfit in OngII Flying Knee Thingys of Doom see if the feisty greek can survive the kicks of Steel Leg From Shaolin Soccer,Dim Mak(def touch) from ChungLee,and Flying Crane by Daniel-san-El Pietro

    Spray it with windex greek!-the famous El Pietro

    You be quiet or i'll clean and press your narrow francophone self-Callahan

    Lift for gains,not glory.Control your ego and the weight

    What a strong girl! This leads me to believe you can severly injure most of the male population-Nick Hatfield

    You're blazing white hot,anyone ever tell you that? Sometimes i think you have fingers faster then Superman when it comes to posts on WBB forums.
    Hot in terms of both speed and... well new hotness- Stash

    gain 50lbs-Anthony

  13. #13
    Senior Member getfit's Avatar
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    Quote Originally Posted by XxH0LyWaRsxX
    Doesnt soy protein cause hormone problems? I could be out of my mind but I remember seing somethign about it.
    never heard of that paul and i've been eating it for years!
    You will soon see Getfit in OngII Flying Knee Thingys of Doom see if the feisty greek can survive the kicks of Steel Leg From Shaolin Soccer,Dim Mak(def touch) from ChungLee,and Flying Crane by Daniel-san-El Pietro

    Spray it with windex greek!-the famous El Pietro

    You be quiet or i'll clean and press your narrow francophone self-Callahan

    Lift for gains,not glory.Control your ego and the weight

    What a strong girl! This leads me to believe you can severly injure most of the male population-Nick Hatfield

    You're blazing white hot,anyone ever tell you that? Sometimes i think you have fingers faster then Superman when it comes to posts on WBB forums.
    Hot in terms of both speed and... well new hotness- Stash

    gain 50lbs-Anthony

  14. #14
    Team Chesticles! Unholy's Avatar
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    yeah, I meant for men soryr, im gonna look it up. Now im curious........must learn more!!
    5'11" 185lbs 9% BF
    S/D/B PR's 445x1, 495x5, 335x1......Looking to get stronger and do a PL Meet this summer!
    Chronological Picture Thread 2005-Current
    Pro Status or Bust..2011

    At Large Nutrition, Optimize YOUR body!

  15. #15
    Senior Member getfit's Avatar
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    Quote Originally Posted by XxH0LyWaRsxX
    yeah, I meant for men soryr, im gonna look it up. Now im curious........must learn more!!
    You will soon see Getfit in OngII Flying Knee Thingys of Doom see if the feisty greek can survive the kicks of Steel Leg From Shaolin Soccer,Dim Mak(def touch) from ChungLee,and Flying Crane by Daniel-san-El Pietro

    Spray it with windex greek!-the famous El Pietro

    You be quiet or i'll clean and press your narrow francophone self-Callahan

    Lift for gains,not glory.Control your ego and the weight

    What a strong girl! This leads me to believe you can severly injure most of the male population-Nick Hatfield

    You're blazing white hot,anyone ever tell you that? Sometimes i think you have fingers faster then Superman when it comes to posts on WBB forums.
    Hot in terms of both speed and... well new hotness- Stash

    gain 50lbs-Anthony

  16. #16
    Just watch me ... Built's Avatar
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    Soy: phytoestrogens. I avoid soy for this reason, others have no trouble with it. Unfermented soy is contraindicated if you have thyroid issues.

  17. #17
    Senior Member CiteCollegiale's Avatar
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    soy is not good for men lowers testosterone

  18. #18
    Team Chesticles! Unholy's Avatar
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    Yeah thats what I read, and raises estrogen?
    5'11" 185lbs 9% BF
    S/D/B PR's 445x1, 495x5, 335x1......Looking to get stronger and do a PL Meet this summer!
    Chronological Picture Thread 2005-Current
    Pro Status or Bust..2011

    At Large Nutrition, Optimize YOUR body!

  19. #19
    Just watch me ... Built's Avatar
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    The jury isn't out yet on the whole estrogen thing. Some folks say it doesn't, some say it does. I have really architypal female fat deposits, so I try to avoid anything with the word "estrogen" associated with it.

  20. #20
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    I try to visualize that my girlfriend is under the weight and I have to push the weight up to save her. Of course it doesn't work and I just laugh as I think about the weight slowly crushing her bones. Then I remember it's me under the weight and give 200% effort to push it back up.

  21. #21
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    Quote Originally Posted by defcon
    I told her about fitday and she's using it.. this is what she had yesterday:

    Egg and Cheese Sandwich
    Crispix

    Banana
    Bagel w. lowfat cream cheese

    Small cinnamon bun
    Raisins
    Kippers

    Cals:1444
    Fat:41
    Carbs:221
    Pro:58

    She's not a big fan of meat, so it's hard to get much protein.
    *cough* WHEY! *cough*

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  23. #23
    Wrecker of Homes d'Anconia's Avatar
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    Yeah just from reading this thread I'm cutting soy out. I'm not even okay with lowered testosterone levels (if I'm a man I might as well be a manly man), but raised estrogen levels would just be ridiculous. I'd keep every man in my family from eating that crap. Of course that's only if it's true.

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  25. #25
    $3n10r M3mb3r defcon's Avatar
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    Thanks for the suggestions. She's had a tuna sandwich today. And is planning on trying cottage cheese and beans/lentils.

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