ladies need help 4 a friend its urgent !!!

[fantomzone]

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

[dancerqueen]

Hello and good job for helping your friend with her goals.

I can tell you right away that she will only be successful if she focuses on her nutrition. I looks like she is doing ok on her workouts and cardio, now just focus on the nutrition. Supps are there to accellerate the results, but only that. Dont shove a shitload of supps down her throat if she isnt eating good, it will do her no good.

Nutrition would look pretty simple if I were training her, cut the carbs as low as she can handle (probably 50-75g/day) and keep her protein high (200g/day). And make sure you bring in good fats like Fish Oil, Primrose Oil, and Flax Oil with any meal that does not have carbs in it. Refeed the carbs once per week (splurge on a meal, not a full day) and then back on track.

I like the Hydroxycut Hardcore and Lipo 6 as a fat burner. Of course the ECA stack is best in my book, but hard to get

Hope that helps!

DQ

[fantomzone]

thx dancer queen 4 the help
i'll keep u posted with the progress she is making
on saterday she's gonna do the fat % test and take measurments
on a weekly basis maybe u can help us more when we get the stats concerning muscle mass % fat and water

[queenofthedamned]

it's easy to lose that weight in the alloted time but my question is this...why does she want to lose that much weight? if she trains/eats the way you have posted, at that height/weight, there is NO way she needs to lose weight.

[fantomzone]

she's got 13 pounds of fat queen and no muscle definition at all
i know she gained some muscle mass these 2 month but her goal is to define the muscles
she works hard and doesnt sweat!!!!!
and i didnt find a way to shed the fat her training is great and the diet consists of 1800 cals ,i dont know what more to do
i'm gonna try to put her on dancer queens diet
and if u can give me more advice ,i'd appreciat it

[p.s.]

she's got 13 pounds of fat queen and no muscle definition at all
i know she gained some muscle mass these 2 month but her goal is to define the muscles
she works hard and doesnt sweat!!!!!
and i didnt find a way to shed the fat her training is great and the diet consists of 1800 cals ,i dont know what more to do
i'm gonna try to put her on dancer queens diet
and if u can give me more advice ,i'd appreciat it

Hell she's only been lifting for 2 months so I suggest that she just continue training (to gain muscle as toning is a waste of time) and keep eating clean as outlined by DQ and just be patient. Losing weight for the sake of losing weight will probably result in muscle wasting, and as she is a newb to training she will gain weight as she increases her muscle mass. Tell her to be patient, stay off the scale and only use the mirror to asses her results.

Remember that QOD is only 5' and she weighs a muscular/lean 135 when dieted down to low BF levels.

[fantomzone]

k bro thx for the help
we'll give it a couple of month more and see what happens

[Jack Tragic]

Cut training to 3-4 X/week. Increase weights and reduce reps/sets per excercise. Reduce rest time between sets. Definately INCREASE clean protien and water. Decrease carbs (breads, white potatoes, chips, toast, cereal and especially pasta!) Increase yams, brown rice, oats and even baked beans! Start taking a good fatty acid several times/day/w/food. As lean muscle mass increases, so does metabolism. Also...doesn't matter if your enhanced or not. If you don't put the training hours in you will have only negative results! Newbs will initially "loose" weight, but as muscle mass increases, so will bodyweight. Let the mirror be your judge  and not the scale over the next 6 months or so...

[p.s.]

The only thing I disagree with JT is the fequency of working out, as I feel that one can make solid muscle gains even training 2x per day (I know I did and ya I was a natty as well!), so I feel that her current training will yeild solid results as long as she's eating to gain/grow.