Hello, ladies of T-Nation…
6 weeks ago my girlfriend asked me to help her get back in shape. I’ve been doing my best, but as I have never trained a chick before I figure advice could be required.
She’s 21 years old, 5 foot 4 inches, naturally athletic build, probably carrying 20lbs of unwanted fat (by her logic - more like 15lbs max by mine). She used to play soccer at a high level and swim competitively, but has been inactive the last 3 years.
Before she met me, she’d decided she wanted “tits and ass” and intentionally overate to achieve this haha… unfortunately she ended up realising you can’t JUST gain fat in fun places, and now hates the way she looks.
Her eating was decent overall but let down by regular fatty chinese takeaway dishes and regular snacking. Her exercise level was zero aside from walking to and from her job as a receptionist.
Her goals are:
-lose weight. She used to be a US size 4; is currently a 6-8. Her old weight of 120lbs (a year and a half ago) had increased to 141lbs, though she has now lost 5lbs in 6 weeks of training with me.
-specifically make her legs smaller. She hasn’t got fat legs (indeed she isn’t fat at all, just out of shape by her previous standards) but they are naturally quite muscular and “solid” I guess because of her build. I realise spot reduction is a myth, and this may be a stupid question, but have any of you had success with “leaning” out your legs??
-retain her ass, but more muscular than fat.
-be looking fantastic by the time our summer arrives (4 months away).
I’ve got her on the following diet:
Skip breakfast. Her choice not mine, though I am ok with fasting periods.
1 x pear/apple/nectarine
1 x protein shake in skim milk
1 cup brown rice
200g chicken or tuna
1 cup veges
1 x banana
200g grilled beef or chicken
2 cups veges
and she has a Powerade, and around 3 coffees per day (no sugar, skim milk) along with occasional extra veges such as a salad or a carrot or whatever. Plus multivitamins and fish oil and such.
This equates to approximately 1400 calories (@ C-55/P-40/F-5), which is her BMR at her current weight. As a guy who strength trains, eating near BMR sounds insane to me, but she’s trying to get to her old weight at 20lbs lighter, and her BMR at the weight would be around 1300 calories. So I figure/hope it’s safe?
Parallel Box Squat
Military Press (max effort)
Deadlift (max effort)
Parallel Box Squat (max effort)
Parallel Box Squat
Bench Press (max effort)
Medicine ball crunch
Her numbers are around:
Military Press: 65lb
She’s doing box squats as she was having trouble pushing through her heels with regular squats, due to excessive high heel wear.
I’m running her on a weekly undulating scheme for reps and intensity; 5x5, 4x10, 6x3.
This week, she has started Muay Thai classes for around 1.5 hours on Tuesdays and Thursdays.
Previously she was doing 30 minute interval cardio sessions on these days but I thought the combination would be too much. She does want to do more cardio even with the Muay Thai though.
To sum up, she is EXTREMELY dedicated, has been keeping precise food logs, has never missed a training session in the 6 weeks since she started, and will take whatever advice I give her.
The problem is I have no experience training a girl, haven’t a clue whether females respond the same way to powerlifting style training, and generally haven’t a clue apart from what has worked for me.
Also, I don’t want to kill her through lack of nutrition or over training!! And I haven’t a clue how to make legs leaner or butts bigger!
Any comments or suggestions would be greatly appreciated